Grains are a staple in most traditional diets, but a growing number of people are cutting out this food group.
Some do so due to allergies or intolerances, while others opt for a grain-free diet in an attempt to lose weight or improve their health.
This way of eating is purported to offer various health benefits, from improved digestion to reduced inflammation and blood sugar levels. However, it may also have drawbacks and may be unsuitable for some.
This article takes a critical look at a grain-free diet, including its benefits and potential drawbacks.
A grain-free diet eliminates all grains, as well as foods derived from them.
This includes gluten-containing grains like wheat, spelt, barley, rye, and triticale, as well as non-glutenous ones like dried corn, millet, rice, sorghum, and oats.
Moreover, unlike fresh corn, which is considered a starchy vegetable, dried corn is viewed as a grain. Therefore, foods made from corn flour are also avoided.
Plus, some people may choose to exclude ingredients derived from grains, such as rice syrup or high-fructose corn syrup. However, this is not a strict requirement of such a diet.
A grain-free diet eliminates all grains, including wheat, spelt, barley, rye, dried corn, millet, rice, and oats, as well as foods — and sometimes even ingredients — derived from them.
To follow a grain-free diet, you need to exclude all grains, as well as grain-derived foods, from your diet. This includes bread, pasta, muesli, oatmeal, rice cakes, breakfast cereals, pastries, and cookies.
That said, most grain-free diets permit small amounts of pseudocereals, such as quinoa, amaranth, and buckwheat. Pseudocereals can be prepared and eaten similarly to grains, but they are not technically considered grains.
A grain-free diet can be naturally low in carbs, but this isn’t a requirement. Those who wish to include more carbs can get them from fruits, legumes, and starchy vegetables, such as potatoes, squash, and fresh corn.
There are no restrictions regarding non-grain-based foods.
Therefore, you may include as much meat, fish, eggs, nuts, seeds, sugar, fats, or dairy as you wish — though proponents of grain-free diets tend to discourage eating overly processed foods.
Grain-free diets exclude all grains and grain-derived products but allow for small amounts of pseudocereals. They can include as much fruit, vegetables, meat, eggs, dairy, legumes, nuts, seeds, sugar, and fat as you wish.
A grain-free diet may offer several health benefits.
A grain-free diet is most commonly followed by those with certain autoimmune diseases, and several studies support its use in these cases.
For example, celiac disease is an autoimmune disorder that affects around 1% of the Western population. It causes your body to mistake gluten, a protein in wheat, as a threat, sending your immune system into overdrive (1).
This can lead to gut inflammation, which in turn can cause severe nutrient deficiencies and other digestive issues. People with celiac disease must exclude all gluten-containing grains from their diet (2, 3).
Similarly, some people are allergic to wheat and must avoid all foods containing it. Others may be intolerant to gluten or other compounds in grains despite not having celiac disease or a wheat allergy. (4).
People with such a gluten intolerance commonly report symptoms like stomach pain, bloating, constipation, diarrhea, eczema, headaches, or fatigue when eating grains and may benefit from excluding them from their diet (5, 6, 7, 8).
Finally, in a 6-week study in people with inflammatory bowel disease (IBD), following a grain-free diet improved symptoms in 73% of participants (9).
Grains may contribute to inflammation, which is believed to be the root cause of many chronic diseases.
However, not all studies agree (13).
The lack of consensus may be explained by the type of grain researched. For instance, while refined grains may increase inflammation, whole grains appear to have very little effect on inflammation, and in some cases, may even lower it (13, 14, 15, 16).
Still, it’s worth noting that whole grains may offer anti-inflammatory benefits of their own. Unless you have celiac disease, wheat allergy, or gluten intolerance, you likely don’t need to completely cut out grains to successfully fight inflammation (20).
A grain-free diet may promote weight loss, likely because it’s naturally devoid of processed grains found in calorie-rich, nutrient-poor foods like white bread, white pasta, pizza, doughnuts, cookies, and other baked goods.
What’s more, cutting a whole food group out of your diet may reduce your overall daily calorie intake, creating the calorie deficit needed to lose weight.
Yet, research clearly shows that, as long as you create a calorie deficit, you will lose weight regardless of whether your diet contains grains. In fact, evidence suggests that eating whole grains may promote weight loss and boost your metabolism (21, 22, 23, 24).
Therefore, cutting out all grains from your diet is not a requirement for weight loss.
Grains are naturally rich in carbs.
Thus, diets rich in grains may cause problems for people who have a difficult time dealing with large amounts of dietary carbs, such as those with diabetes or metabolic syndrome.
Refined grains, such as those found in white bread, white pasta, and many other processed foods, are particularly problematic, as they’re devoid of fiber.
A grain-free diet may also offer other health benefits:
Despite promising preliminary results, more studies are needed to confirm these effects.
It’s also worth noting that most of these studies only looked at the effect of gluten-containing grains. There’s no evidence to suggest that it’s necessary to exclude all grains from your diet to attain these benefits.
A grain-free diet may reduce inflammation, aid weight loss, and improve digestion and blood sugar levels. It may also promote mental health and alleviate pain in people with fibromyalgia or endometriosis, though more research is needed.
A grain-free diet may also come with certain downsides.
A diet devoid of grains, particularly fiber-rich whole grains, may limit your intake of fiber.
Unprocessed grains are a particularly good source of insoluble fiber. This type of fiber adds bulk to your stools, helping food move through your gut more easily and reducing your risk of constipation (33).
If you’re following a grain-free diet, try increasing your intake of fiber-rich foods like fruits, vegetables, legumes, nuts, and seeds to lower this risk (34).
On the other hand, processed grains, whose bran and germ have been removed, lack most of their fiber, vitamins, minerals, and other beneficial plant compounds (38).
Studies show that unnecessarily following a grain-free diet may increase your risk of nutrient deficiencies, particularly in B vitamins, iron, and trace minerals (39).
You may be able to prevent this to a certain degree by increasing your intake of pseudocereals like quinoa, amaranth, and buckwheat, as these tend to contain many of the same nutrients as whole grains (40, 41, 42).
In addition, increasing your intake of other foods, such as fruits, vegetables, nuts, seeds, legumes, meat, fish, and eggs, can help make up for any nutrients no longer provided by grains.
Though research supports the benefits of excluding specificgrains from certain people’s diets, evidence on the benefits of excluding allgrains from everyone’s diet is lacking.
Plus, most of the benefits linked to a grain-free diet can be achieved in ways that don’t require cutting out an entire food group.
Moreover, excluding all grains from your diet can reduce variety and make your diet unnecessarily restrictive, both of which may make this way of eating less sustainable in the long term.
What’s more, unnecessarily demonizing grains under the disguise of health may serve to promote extreme fixation on healthy eating, which is common in people with orthorexic disordered eating behaviors (43).
Grain-free diets may limit nutrient intake, increase your risk of constipation, and be difficult to sustain in the long term. Unnecessarily demonizing grains for purported health reasons may also promote orthorexic eating behaviors.
The following food categories can be included on a grain-free diet:
You may also choose to include marinades and salad dressings as added fats, as well as sweeteners, such as sugar, maple syrup, or honey. Still, you’re encouraged to focus on whole, minimally processed foods.
A grain-free diet allows most foods, as long as they’re devoid of grains. This includes fruits, vegetables, legumes, meat, fish, seafood, eggs, dairy, pseudocereals, nuts, seeds, and non-grain-based flours.
Grain-free diets generally exclude the following food categories:
You may also want to avoid grain-based alcoholic beverages, such as beer, gin, whiskey, sake, and Scotch, as well as foods containing grain-derived ingredients like rice syrup or high-fructose corn syrup.
A grain-free diet excludes all grain-containing foods. It may also limit the intake of alcoholic beverages derived from grains or foods containing grain-derived ingredients.
Here’s a typical 3-day menu suitable for a grain-free diet.
A well-balanced grain-free diet can include a variety of fruits, vegetables, nuts, seeds, and legumes, as well as some meat, fish, seafood, eggs, and dairy.
Here are a few simple yet nutritious grain-free snack ideas to tide you over between meals:
There are many ways to include snacks on a grain-free diet. The combinations above can be used to help tide you over between meals.
Though limiting certain grains may benefit some health conditions, cutting out all grains is unnecessary for most people and can even be detrimental to your health.
Plus, the purported benefits of a grain-free diet can often be achieved in ways that don’t require cutting out an entire food group from your diet.
Therefore, it’s worth considering whether this diet offers you more pros than cons before giving it a try.
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