Studies link gluten-containing diets to anxiety, depression, mood disorders, ADHD, autism, and schizophrenia. Other potential benefitsĪ grain-free diet may also offer other health benefits: So, cutting out all grains is not the only way to lower blood sugar levels ( 25, 27, 28). That said, fiber-rich whole grains may help stabilize and prevent spikes in blood sugar levels. This leads them to be digested very quickly, generally causing a spike in blood sugar levels shortly after a meal ( 25, 26). Refined grains, such as those found in white bread, white pasta, and many other processed foods, are particularly problematic because they’re devoid of fiber. That’s why diets rich in grains may cause concerns for people who have a difficult time dealing with large amounts of dietary carbs, such as those with diabetes or metabolic syndrome. So, cutting out all grains from your diet is not a requirement for weight loss.
In fact, evidence suggests that eating whole grains may promote weight loss and boost your metabolism ( 21, 22, 23, 24). Yet research clearly shows that as long as you create a calorie deficit, you will lose weight - regardless of whether your diet contains grains. What’s more, cutting a whole food group out of your diet may reduce your overall daily calorie intake, creating the calorie deficit needed to lose weight. May enhance weight lossĪ grain-free diet may promote weight loss, likely because it’s naturally devoid of processed grains found in calorie-rich, nutrient-poor foods like white bread, white pasta, pizza, doughnuts, cookies, and other baked goods. Unless you have celiac disease, wheat allergy, or non-celiac gluten sensitivity, you likely don’t need to completely cut out grains to successfully fight inflammation ( 20). Still, it’s worth noting that whole grains may offer anti-inflammatory benefits of their own. Plus, cutting out grains may cause some people to naturally increase the quantity or variety of fruits and vegetables they eat - both of which may help reduce inflammation ( 17, 18, 19). For instance, while refined grains may increase inflammation, whole grains appear to have very little effect on inflammation, and in some cases, may even lower it ( 13, 14, 15, 16). The lack of consensus may be explained by the type of grain researched. Some test-tube, animal, and human studies suggest a link between daily intake of wheat or processed grains and chronic inflammation ( 10, 11, 12). Grains may contribute to inflammation, which is believed to be the root cause of many chronic diseases. People with such a non-celiac gluten sensitivity commonly report symptoms like stomach pain, bloating, constipation, diarrhea, eczema, headaches, or fatigue when eating grains and may benefit from excluding them from their diet ( 5, 6, 7, 8).įinally, in a 6-week study in people with inflammatory bowel disease (IBD), following a grain-free diet improved symptoms in 73% of participants ( 9). Others may be intolerant to gluten or other compounds in grains despite not having celiac disease or a wheat allergy. Similarly, some people are allergic to wheat and must avoid all foods containing it. People with celiac disease must exclude all gluten-containing grains from their diet ( 2, 3). This can lead to gut inflammation, which in turn can cause severe nutrient deficiencies and other digestive concerns. It causes your body to mistake gluten, a protein in wheat, as a threat, sending your immune system into overdrive ( 1). May help treat certain health conditionsĪ grain-free diet is most commonly followed by those with certain autoimmune diseases, and several studies support its use in these cases.įor example, celiac disease is an autoimmune disorder that affects around 1% of the Western population. They can include as much fruit, vegetables, meat, eggs, dairy, legumes, nuts, seeds, sugar, and fat as you wish.Ī grain-free diet may offer several health benefits. Grain-free diets exclude all grains and grain-derived products but allow for small amounts of pseudocereals. Therefore, you may include as much meat, fish, eggs, nuts, seeds, sugar, fats, or dairy as you wish - though proponents of grain-free diets tend to discourage eating overly processed foods. There are no restrictions regarding non-grain-based foods. Those who wish to include more carbs can get them from fruits, legumes, and starchy vegetables, such as potatoes, squash, and fresh corn. Pseudocereals can be prepared and eaten similarly to grains, but they are not technically considered grains.Ī grain-free diet can be naturally low in carbs, but this isn’t a requirement. That said, most grain-free diets permit small amounts of pseudocereals, such as quinoa, amaranth, and buckwheat. To follow a grain-free diet, you need to avoid eating all grains, as well as grain-derived foods.
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