Chapter 5 - Grains Are Totally Unecessary Flashcards
(41 cards)
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)
