The Heart of Whole Grains

Hi there!  There is a lot of wisdom to be found within traditional diet practices.  For most of recorded history, humans ate whole grains primarily, fine white flour only became commonly available with the advent of the industrial revolution.

Whole grains contain more protein, more fiber, and a broad variety of vitamins and nutrients that our bodies absolutely crave.  It is wonderful to see more and more people ‘remembering’ that processed flours are not the best option for a healthy body.  Today we are going to discuss a detail of whole grain consumption that probably escaped your notice.  This is going to get a little weird, but stick with me, the conclusion is worth the read.

You see, whole grain is much like a seed.  And a seed is designed to remain intact until it is in soil conditions that are optimal for growth, thus ensuring the plant’s survival.  In order to accomplish this, the whole grain contains several substances on its surface and within its hull (or shell) that are sometimes called ‘anti-nutrients’.  These are part of the seed’s defense mechanism as discussed above.  Here are a few of these ‘anti-nutrients’ in a little more detail:

• Phytic acid - this is a big one. An organic acid is found in the bran or the outer hull of seeds. Untreated this acid can combine with other minerals (calcium, iron, and zinc) within the intestinal tract and block their absorption. There is no point in consuming nutrients if they’re not bio-available after consumption. In extreme cases, this binding can lead to serious mineral deficiencies.
• Gluten - is a hard-to-digest protein that is known to cause allergic reactions and digestive disorders.
• Lectins & Saponins - these can block nutrient assimilation
• Enzyme inhibitors - these can impair the digestive process and put additional stress on the pancreas.

As we mentioned, these are part of the grain because they function to prevent sprouting until the seed is in optimal conditions.  When we eat these whole grains ‘raw’, i.e. unprocessed in any way, we also consume these anti-nutrients and suffer from consuming these organic compounds that our digestive system is not designed to handle.

So, let me ask you a question: did the generations who consumed whole grains before the industrial revolution eat them the way we tend to eat them today?

Nope.

Prior to industrialization, virtually all of our ancestors would either soak or ferment their grains before preparing them for consumption.  To confirm this wisdom, we can tour around the world today to review traditional grain recipes from a wide variety of cultures, all of which call for soaking for fermenting.  Some examples include India, where rice and lentils are fermented for at least two days. In Africa, natives soak coarsely ground corn overnight before adding it to a soup. The Welsh have a traditional oat dish called sowens which is a sort of sour porridge made from fermented grains.  In certain Asian countries, they put rice through a long fermentation process prior to preparation.

Before brewer’s yeast became a commercially viable item, Europeans would make slow-rise bread from fermented starters.  American pioneers extended this tradition, emphasizing sourdough bread, pancakes, and even biscuits.

Proper whole grain preparation does not solely rely on soaking or fermenting.  It also may include cooking.  As the Chinese would say, treat first with water, and then with fire.  Some dishes you may be familiar with that tend to be hard on the gut is Muesli, which is soaked but not cooked, and granola, which is not soaked and is only baked. Some of these ancient practices help to pre-digest these anti-nutrients and allow the body to use them as pre-biotics that can then be consumed by the good bacteria in our gut... allowing us to get the benefit from the ENTIRE grain, even the hull.

My family has faced some struggles recently on this topic.  My husband and my youngest daughter seem to struggle with sore tummies after certain grain meals, but not after others.  My husband eats whole wheat bread without issue, but my homemade granola does not so much.  I will definitely be incorporating this wisdom into our family’s diet to keep us all healthy and happy. 

One closing note.  My husband bakes our bread using fresh flour ground from wheat at home using a counter grinder.  In this way, we escape the rancidity that is endemic to high-heat commercial milling operations.  If you have a fickle tummy in your household, consider experimenting with freshly ground flour instead of flour bought from the store.

Check out our recipe for Whole Wheat Bread on Instagram.

Cheers!