Are whole grains healthy? Here's what you need to know about "healthy whole grains".
0:00 Introduction: What would happen if you consumed "healthy whole grains"?
0:35 Understanding whole grains
4:00 The big problems with whole grains
6:05 What happens when you consume whole grains
10:38 Check out my video on how to get rid of cravings for bread!
Today we're going to do a deep dive on "healthy whole grains". Are they really healthy?
You'll often hear that whole grains have 2 to 3 times more fiber than refined grains. The problem is that grains don't have a lot of fiber to begin with.
Even brown rice only has about 4% fiber. However, 1 cup of spinach has 50% fiber and only 4 g of carbs. It's important to get your fiber from vegetables, not grains.
Many people don't realize that products with whole grains often come with refined grains, refined sugar, and different chemicals. When whole grains are ground into flour for these products, they also lose nutrition just from this process.
80% of the grain in a flour-based product made with whole grains is starch and will spike your blood sugars. When starch is heated, ground, or processed, your digestive enzymes turn the so-called healthy complex carbohydrates into simple carbohydrates (glucose molecules).
The big problems with whole grains:
1. They're high on the glycemic index
This will:
• Affect your blood sugar
• Affect your mood
• Affect your cognitive function
• Cause weight gain
• Potentially lead to a fatty liver
• Spike your cholesterol
2. They're high in phytic acid (an anti-nutrient)
This will:
• Block various minerals
3. They contain gluten
This will:
• Cause gas, bloating, and inflammation
• Potentially cause SIBO
• Potentially increase your risk of developing allergies or Hashimoto's
4. Wheat contains glyphosate
This will:
• Affect your microbiome
• Potentially increase your risk of celiac disease
5. They're fortified with synthetic vitamins and iron
This will:
• Cause them to sit for longer in your gut
• Expose you to types of vitamins that the body is not designed to absorb
Dr. Eric Berg
08/31/2023
