We break down potential benefits, drawbacks and what you oughta know if you’re thinking about going grain-free.
First it was gluten, then it was dairy, and now it’s all grains.
Popular books likeGrain BrainandWheat Bellyas well as diets likeWhole30, paleo andketoare adding fuel to the anti-grain fire.
Getty Images / myillo
But are grains really at fault?
We’re breaking down everything you gotta know before going grain-free.
What Is a Grain-Free Diet?
Many grain-free plans also consider corn and corn products off-limits.
Going grain-free is more restrictive than following a gluten-free diet asgluten-free dietsstill allow some grains and corn.
There have been claims that grains cause inflammation, leading to a whole host of other health problems.
However, research to support this is extremely limited.
In fact, a 2022 review article inNutrientsfound that whole grains reduce inflammatory markers in humans.
Who Might Benefit from a Grain-Free Diet?
“For some individuals, grains may be difficult to digest or cause gastrointestinal distress.
Individuals with autoimmune conditions may also find grain-free diets helpful.
It’s important to remember that this is just one of many dietary strategies to manage these conditions.
Will a Grain-Free Diet Help Me Lose Weight?
This is especially true for someone eating a diet full of processed foods.
Eliminating an entire food group also means missing out on beneficial nutrients.
iron, selenium, manganese).
Phosphorus and magnesium deficits have also been reported [in people following grain-free diets],” notes Selvakumar.
Whole grains are a good source of fiber, a nutrient that is lacking in many Americans' diets.
Fiber offers many health benefits from digestive health to blood sugar and cholesterol management.
When eliminating grains, it’s important to emphasize other sources of fiber in the diet.
There truly is only a small percentage of the population that may actually benefit from completely eliminating grains.
The restrictive nature of a grain-free diet could lead to obsessive behavior and even orthorexia.
What Else to Know Before Trying a Grain-Free Diet
“A grain-free diet is not for everyone.
In addition, grain-free packaged products are not necessarily better-for-you than those that contain grains.
The Bottom Line
“A grain-free diet doesn’t automatically equal healthier,” says Phillips.
