Chapter 5 - Grains Are Totally Unecessary Flashcards
Anti-Nutrients
Any agent present in grains and other plant foods that compromises nutritional health instead of supporting it
Four main ones:
- Lectins
- Gluten
- Phytates
- Saponins
*Damage the intestinal tract
Significant contribution to gastrointestinal symptoms, such as:
- gas
- bloating
- indigestion
- leaky gut: which triggers systemic inflammation and autoimmune reactions
- nutrient deficiencies
Grains
- Minimal nutritional value
- Stimulate insulin production
- Contain anti-nutrients that compromise digestive and immune function
- Promote systemic inflammation
- Inhibit absorption of vitamins and minerals
Lectins
Anti-nutrient (protein)
Natural photochemical toxins plants manufacture to defend against:
- UV radiation
- insect predators
- disease-producing microorganisms
Highest concentration = the seed
When ingested, they can:
- suppress immune function
- interfere with normal protective gut barriers
- promote systemic inflammation
Two classes of lectins that are problematic for ingesting
These are suggested to be “toxic lectins”
- Prolamins — high in the amino acid proline
- Agglutinins — these can agglutinate - clump together - red blood cells
*when ingested, they can damage the delicate microvilli (“brush borders”) of the small intestine and break down tight junctions between the mucosal cells lining and the intestine.
— This increases the permeability of the intestinal walls, commonly called “leaky gut”
*causes cell mimicry, a precursor to autoimmune disease
*negatively influences gut health by over feeding harmful bacteria such as E. coli
Leaky Gut
Proteins and waste products can get into the bloodstream, travel around the body, and generally raise havoc.
*thought to underlie a number of serious health conditions due to the fact that it can cause systemic inflammation
Some Causes for Leaky Gut
(Increased permeability of the gut lining)
- Consuming too many anti-nutrients
- Stress
- Chronic NSAID use
- Gut dysbiosis
and more…
Mannan-Binding Lectin (MBL) Proteins
Produced in the liver
Bind to bacteria, fungus, and viruses (including: salmonella, listeria, candida, and HIV)
- once bound, they initiate the so-called complement to promote clearance of infectious agents
Hormetic Effect
- A favorable adaptive response to a stressor
- Delivered by certain plant lectins
- Upon ingestion, they deliver anti-tumor and anti-cancer effects
- lectins have been observed to inhibit protein synthesis in cancer cells, but not normal cells, making them potentially useful for cancer treatment
Symptoms of Lectin Sensitivity:
- Bowel urgency, diarrhea
- Gas
- Heartburn
- Allergy-like symptoms (e.g. sneezing)
- Acne or other skin conditions
- Migraines
- Fatigue
- Anxiety
*Autoimmune:
- lectins proteins infiltrating healthy nerve, liver, or thyroid cells can promote conditions such as fibromyalgia and Hashimoto’s thyroiditis - conditions that are generally treated in isolation without considering potential dietary triggers.
*some experts also believe that lectins can bind with insulin receptors in cells and compromise leptin sensitivity, dysregulating both fat storage and appetite. Both of these effects can contribute to insulin resistance, metabolic syndrome, and obesity.
Gluten
A prolamin form of lectin
A large water-soluble protein that creates the elasticity in dough
Found in:
- wheat
- barley
- rye
Celiac Disease
The most severe manifestation of gluten intolerance, occurring in approximately 1% of the population.
- Estimated that 83% of current sufferers are undiagnosed
Non-clinical gluten sensitivity (NCGS)
Could be diagnosed in approximately 10-13% of the population
A serious gluten intolerance
3-5x more likely in women than men
*many people probably exhibit subclinical levels of sensitivity, meaning their bodies react negatively to gluten consumption, but their symptoms don’t warrant a diagnosis
Gluten consumption may trigger:
- Dermatitis
- Joint pain
- Reproductive issues
- Acid reflux
- Digestive conditions
- Autoimmune disorders
Other Celiac Disease Symptoms:
- Anemia
- Loss of bone density
- Assorted skin issues
- Heartaches
- Fatigue
- Acid reflux
- Heartburn
Nervous system difficulties
- Numbness in the extremities
- Equilibrium problems
Children with Celiac Symptoms
- Often obese
- Chronic diarrhea
- Digestive discomfort
- Headaches
- Learning disabilities
- Poor neurological function
Phytates
(phytic acid)
Indigestible antioxidant compounds
Found in:
- whole grains
- legumes
- nuts
- seeds
They easily bind to minerals (e.g. iron, zinc, manganese, magnesium, copper, and calcium) in the digestive tract, making these nutrients more difficult to absorb
Offer some health benefits —> antioxidants & anti-inflammatory properties, when consumed in moderation (they can lead to nutrient depletion when consumed in excess)
Example = low levels of vit A,C and B12 in underdeveloped countries consuming high amounts of basic grains and low in nutrient dense foods…
Excessive Phytate ingestion and Vitamin D
Believed to deplete vitamin D levels by blocking the circulation of its metabolites in the liver and intestines, and by inhibiting calcium uptake and suppressing vitamin D production in the liver…
Tolerable amount of Phytates (phytic acid) with no ill effects
= estimated 100-400 mg per day (Chris Kresser)
Amount in 3 ounces:
- Brazil nuts = 1700mg
- Cocoa powder = 1600-1800mg
- Almonds = 1200mg
- Walnuts = 1000mg
- Coconut = 400mg
*usually not a problem when these foods are consumed in moderation and in the context of a diverse diet
*minimal amounts in nut flours (because nut skins have been removed = where phytic acid is found)
*overall, the health risks of phytates are much less of a concern than the health risks of lectins and gluten
Considerably decreasing phytates in grains, nuts and legumes
- Cooking
- Soaking
- Sprouting
- Fermenting
A healthy gut with enzymes can break down phytatss into beneficial components, like:
Phosphates
Inositol —> helps balance serotonin and dopamine in your brain; low amounts may contribute to the development of serious mental health disorders
Saponins
Anti-nutrient found in legumes
Provides a chemical defense for plants against microbes and fungi
Named for its tendency to down like soap when shaken in water
Amphiphilic = water soluble and water insoluble —> enables it to permeate cell membranes
- when entering the bloodstream via leaky gut, they can compromise the ability of red blood cells to process oxygen in a process called hemolysis, which creates holes in the lipid bilayer of cells
*have been found to have some beneficial anti-inflammatory and anti-microbial properties.
*in general, though, they can be problematic, especially to sensitive people, due to their ability to permeate cellular linings and mucous linings in the body…
How to decrease Saponin consumption
Cooking does not destroy them
Fermentation does destroy them
Soy protein isolate = extremely high in saponins
Saponins and the Immune Response via Robb Wolf
“Saponins are so irritating to the immune system that they are used in vaccine research to help the body mount a powerful immune response. Those suffering acutely from the effects of leaky gut and requiring a strict exclusionary diet often eliminate saponin-containing foods…
Saponin Containing Foods
- All legumes (alfalfa, beans, peas, lentils, soy products)
- Amaranth
- Buckwheat
- Quinoa
- Chia seeds
- Flax seeds
- Root beer
Hemolysis
Rupturing of red blood cells and the release of their contents (cytoplasm) into surrounding fluid
Compromised ability of red blood cells to process oxygen
Creates holes in the lipid bilayer of cells
Can be caused by leaking saponins into the bloodstream via leaky gut
Three Components of Whole Grains
- Bran (fibrous)
- Germ (oily)
- Endosperm (starchy)
Predominant Dietary Sources of Anti-nutrients
- Wheat
- Legumes
- Soy
Refined grains have been stripped of:
Bran and germ
Leaving only the starchy endosperm
Dwarf Wheat
- This variety is now the predominant wheat engineered in the U.S.
- Cultivated some 50 years ago for improving yield and drought resistance - in the decades following WWII
- Yields 6-10x more than previous wheat varieties grown in the U.S.
- Has greatly exacerbated the health problems caused by consuming wheat
Anti-nutrients in Dwarf Wheat
- Gluten
- Wheat germ agglutinin (WGA)
- Gliadin protein
Ingesting Gliadin Protein (found in dwarf wheat)
- Converts to opioid polypeptides that bind to opioid receptors in the brain.
These polypeptides may be responsible for some of the gastrointestinal and neurological symptoms associated with gluten intake for sensitive people - Has appetite stimulating effects
- Consumption parallels the skyrocketing rates of obesity and type 2 diabetes
- Increases the production of a protein called —> Zonulin — which has been found to aggregated leaky gut and trigger autoimmune conditions
- Everyone is sensitive to this toxin and sustains some level of damage to the intestinal tract, even if the symptoms are sub-clinical
Zonulin Protein
- Production increased by consuming Gliadin protein
- Has been found to aggravate leaky gut and trigger autoimmune conditions
Severe reactions to Gliadin
Intestinal absorptive cells called enterocytes can become permanently stuck in the “open” position, seriously harming gut function and general health
Wheat Germ Agglutinin and the gut
Anti-nutrient found in dwarf wheat
-Stimulates the production of inflammatory cytokines in the gut and increases the shedding of the intestinal brash border membrane, which:
- Reduces the membrane’s surface area
- Accelerates cell loss
- Damages/shortens microvilli
Decreases levels of heat shock proteins , which are produced in conditions of heat and shock to stabilize proteins and protect them from damage…
- decreased activity makes the gut epithelial cells more susceptible to damage and accelerated cell death
Wheat Germ Agglutinin (WGA) and its effects on bodily functions
- Contributes to autoimmune conditions in a manner distinct from gluten
- Has been observed to be able to cross the blood- brain barrier, attach to myelin sheaths, and damage nerve cells
- Can interfere with endocrine function, disrupting leptin and thyroid signaling, and interfere with hormone production
Highest levels of wheat germ agglutinin
Are found in whole wheat
*extremely resilient to degradation from sprouting, fermenting, and cooking
—> hence, sprouted wheat products, often touted as the healthiest, delivers high doses of WGA lectins
Legumes
Contains over 20,000 varietals of foods, including these few edibles:
- Beans (edible seed called pulses: black, kidney, pinto, soybean, etc.), lentils, alfalfa, peas, peanuts…
*less offensive (fewer anti-nutrients + higher nutritional value —> still not recommended as a dietary staple, and not at all for sensitive individuals)
A diet heavy in grains and legumes can
Easily deliver excess fiber that may lead to:
- Constipation
- Inhibited nutrient absorption
- Other digestive problems
Best methods for cooking legumes
Soak
—> then cook thoroughly in fresh water (not the soaking water) to reduce lectins and phytates
Sprouting = even better!
*neither method removes all anti-nutrients, so individuals suffering from leaky gut, autoimmune conditions, or gastrointestinal disorders should consider eliminating them from their diet
Soy
Largest crop in the world
More than 90% grown in the USA is genetically modified —> inferior nutrient quality, makes the plant more resistant to roundup spray (elevated glyphosate + animomethylphosphonic acid (AMPA)
- High in lectins
- Contains phytoestrogenic properties (estrogen-like effects when ingested, in both men and women, that can disrupt normal sex hormone cycles) —> due to “isoflavons”
Isoflavons
Found in soy products
Believed to cause:
- Goiters (enlargement of the thyroid gland)
- Interferes with normal menstrual cycle
- Harm the healthy development of infants
Fermented Soy Products
- Tempeh
- Natto
- Soy sauce
*have fewer health risks and increased nutritional value
Fermentation
- Helps preserve food
- Enrich food with amino acides and vitamins
- Reduce lectins and assorted other anti-nutrients
