USDA recommends three to five servings of whole grains daily. Is this recommendation good for your health? Do you need grains in your diet? For many, it’s difficult to even think of a no-grain diet. When you remove bread, pasta, cereal, and rice from your diet, what would be left? You see, the thing with whole grains is that they are complex carbs. This means your body takes a longer time to break them down. That’s why some people have to deal with poor digestion from time to time. For such people, a no-grain diet is a way out.
There are many benefits to adopting a grain-free diet. However, such a diet may not be for everyone. Since grains take a longer time to digest, they make us feel full for a longer time. This may be good for those trying to control their calorie intake. However, different people have different health needs. People who have poor digestion would need to remove grains from their diet. Some autoimmune diseases are also better managed when grain meals are avoided. Many people are beginning to embrace the idea of removing grains from their diet to achieve better health.
What You Need to Know Before You Go With No-Grain Diet
Some experts say that going grain-free is a health breakthrough. Some others, however, say it is a huge health risk. Which one is true? Better put, which one is best for you? Is it a diet with grains or a no-grain diet?
There are many benefits associated with a grain-free diet. However, there are some downsides to it also. What is good for the goose may not always be good for the gander. They say one man’s food is another man’s poison.
There is no one size fits all when it comes to diet. There is one sure thing, however. Diet is one of the factors you must consider when it comes to your overall wellbeing. Your diet choices would boil down to your personal goals, convictions, and health condition or risk.
For this reason, you need to define your goals before going grain-free. You must understand why you are making the decision. You must know what you are looking for.
Some people think that gluten-free and grain-free mean the same thing. This is not true. Not all grains contain gluten. Rice flour, for example, contains large amounts of grain but is gluten-free. The same goes for sorghum, millet, and corn.
Gluten is a protein contained in some specific grains. Wheat, oats, rye, and barley are the grains that contain gluten. Therefore, a grain-free diet is gluten-free. If you avoid all grains, you would avoid the ones that contain gluten.
There is also a very important thing to consider. You must think about how to navigate social situations. Are there times that you may compromise? At what point will you draw your lines with friends and family?
It is better to surround yourself with supportive friends. You should have friends that would support and respect your decision to abstain from grains. With such friends, there will be little to no awkward scenarios in social settings.
Benefits of a No-Grain Diet
There is one major shift that comes with adopting a grain-free diet. You will have to cook most of what you eat. Generally, when your food is home-cooked, your diet will be of better quality.
Furthermore, cooking most of what you eat helps to curb impulsive eating. More so, grain-free foods are not as addictive as high-carb foods. So then, adopting a grain-free diet can help you deal with food addiction. In a way, these can help you reach your weight loss goals.
It is also very interesting to note that grains can affect your mental health. Certain grains have been linked to mental illnesses like schizophrenia and depression. Some grains trigger epileptic seizures.
Other mental illnesses that have been linked to grains are as follows:
- Autism spectrum disorders
- Attention deficit disorder
Also, people who have gone on a grain-free diet show improved digestive status. This is probably because it takes a longer time for grains to digest. So eating grains can stress up your digestive system. You may not see the effects of this stress until after many years.
Without doubts, eliminating grains from your diet will improve your digestive function. Quite a several digestive ailments have been linked with grains. Some of them are:
- Celiac disease
- Crohn’s disease
- Leaky gut syndrome
- Irritable bowel syndrome
Furthermore, processed grain foods can increase your risk of other serious diseases. Some prominent examples are stroke, heart disease, and diabetes. A grain-free diet may be necessary if you have a strong family history of any of these diseases.
These are a few shreds of evidence that a gran-fee diet can support good health. A grain-free diet would significantly reduce your risk of having some diseases. It can also support your weight loss journey.
7 Tips on How to Get Started with No-Grain Diet
Here are a few tips that can help you get started on your no-grain diet
1. Roast some meat and refrigerate them for the week.
You can roast some meat every weekend, and store them for the week. Meats are a good source of protein. They are free of grain. Grilled chicken and hamburgers are also good options.
2. Replace the grains with the greens
In the absence of grain, you will consume more vegetables. Well, that would be good for your health. So stock your kitchen with a lot of vegetables.
3. Make healthy wraps with vegetables
You can use lettuce in place of bread or tortillas. Iceberg is one of the best choices for this. It’s very sturdy and crunchy.
4. Have some extra food
Remember, going grain-free means your food will mostly be home-cooked. You can’t afford to cook each time you want to eat. So always make some extra food. It helps you avoid the temptation to buy “bread when you’re hungry.
5. Don’t allow leftovers to waste
If you make some extra food, there will always be leftovers. Don’t let them go to waste. Make sure you eat your leftovers. You can reheat them in the morning and pack them for school or work. It will help you cut costs.
6. Don’t forget saturated fat
This is like a commandment for a grain-free diet. Add some saturated fat to every one of your meals. They would help your body take in nutrients better. Furthermore, they give you a full feeling. This way, you won’t overeat. Good examples of saturated fat are unsalted butter, organic lard, and coconut oil.
7. Buy a good cookbook
A grain-free diet may be new terrain for you. So you need to learn some new recipes. A good cookbook will teach you some new grain-free recipes. It will also teach you good combinations for a nutrient-dense diet.
You can stay healthy without grains. You may be healthier without them. Would you love to give a no-grain diet a shot? These tips will help you launch out on the journey.