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The Anti-Inflammatory Newsletter
Dear Fellow Deflamers:
We recently added a new section to the Diet Page at deflame.com. The focus is on Why Grains Inflame.
Despite the information in the Deflaming Guidelines about the pro-inflammatory nature of grains, many still send us questions about grains...essentially looking for grain-eating loopholes I suspect, as I used to do this as well. At this point I have accepted that there really are no loopholes, so if I am going to eat grains, which I do occasionally in small doses, I do so and don't worry. The point is that grains have pro-inflammatory factors that are absent in vegetation, so it is wise to avoid calories from grains. Are grains a problem for you? The easiest way to find out is to avoid them for about a month and see how you feel. Replace grain calories with fruits, vegetables, and modest amounts of nuts.
Why the fuss about grains? We have all been conditioned to think that grains are a needed staple in the diet. However, we do not have good evidence to support the strong advertisements about the seemingly amazing health prowess of grains. Accordingly, when we are told to avoid grains, we naturally have an emotional reaction in support of grains.
As you know, we rarely eat grains without added calories. Either we add sugar or fat to the grain product, or the manufacturer already did this for us. Most Americans need to lose weight as outlined in the last Anti-Inflammatory Newsletter and thus, avoiding any food that has added calories is a wise idea.
Very low calorie foods are fruits, vegetables, lean meat, fish, and skinless chicken. Nuts, while generally anti-inflammatory, can be a source of excess calories.
We really need to replace grains with fruits, vegetables, and nuts. Grains have several pro-inflammatory components and it makes no difference if the grains are organic or not.
1. Gluten: The most commonly consumed grains (wheat, rye, and barley) contain gluten, which is a highly pro-inflammatory substance for certain genetically susceptible individuals. At worst, gluten causes celiac disease, a painful annoying digestive disease. However, gluten sensitivity may manifest as chronic migraine-like headaches. Some people have gas, bloating, varying degrees of gut pain, or chronic fatigue. Some people develop arthritis symptoms and others feel depressed. Gluten sensitivity is highly variable and often overlooked.
2. Lectins: All grains and legumes/beans contain lectins. They are referred to as non-immunologic binding molecules and they are absorbed through the digestive tract and can attach themselves to tissues throughout the body. There may be no effect or they may serve as a disease promoter.
3. Phytic acid: All grains contain phytic acid, which functions in the absorption of minerals found in grains, particularly, calcium, magnesium, zinc, and iron.
4. Acidity: All foods influence the pH balance of the body, and either add to the acid load or have an alkaline effect and buffer [or reduce] the acidity. Meat, fish, chicken and other animal products have an acid effect, and this needs to be buffered by the consumption of alkaline vegetables, fruits, and nuts. As opposed to eating alkaline foods, we add to the acid load by eating grains and cheese (low fat cheese is the most acidic of all). Read more about pH balance in Article #3 in the Inflammatory Diseases section at Deflame.com.
5. Omega-6 to Omega-3 ratios: While grains are low in fat, their omega-6 to omega-3 ratio is pro-inflammatory, averaging about 20:1, and the goal should be 1:1. Click here to learn more about how to achieve this goal and be sure to read the Deflaming Guidelines for additional information..
6. Blood Sugar Imbalances: Refined grains create blood sugar imbalances that can lead to diabetes and other related conditions.
In contrast to refined grains, whole grains have a beneficial effect on blood sugar and thus, whole grains have an anti-inflammatory effect. However, the many pro-inflammatory factors outweigh the blood sugar benefits of whole grains. And fruits and vegetables contain significantly more fiber per calorie, making grains a poor choice of calories.
At the bottom of the Diet Page at Deflame.com, several full text articles about grains have been posted. After reading these articles, you will know without question that grains do not serve as a healthy source of fiber. It is much better to eat a substantial amount of fruits and vegetables.
The next Anti-Inflammatory Newsletter will focus on the pro-inflammatory nature of osteoarthritis. Not surprisingly, dietary imbalances appear to be the cause. Osteoarthritic joints contain excessive amounts of arachidonic acid, which is the pro-inflammatory omega-6 fatty acid that is converted into prostaglandin E-2 (PGE-2). Arthritis sufferers take anti-inflammatory drugs to block PGE-2 production, which suggests that we eat ourselves into an arthritic state.
On a final note, we have added a page which provides you with a step by step approach for how to use Deflame.com with patients. Please click here to see this new page.
Please feel free to forward The Anti-Inflammatory Newsletter to family, friends, colleagues, and patients. Click here to sign up.
Sincerely,
David R. Seaman
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