White rice, white bread and white pasta are all grains we know to avoid because they’re not part of a healthy lifestyle. These grains are basically nothing but sugar, leading to unstable blood sugar levels. They are refined, processed and without fiber. Whole grains and cereals are different though, because they are after all whole grains, right?

Wrong!

This is what we are led to believe for various reasons, some of them monetary. Whole grains are actually very similar to the more refined grains mentioned earlier. This is due to the way they are both processed. Steel roller mills grind all grains down to consistently small fragments, with the whole grain fragments not being much different than those produced from white flour.

We need to avoid any and all grains as they are associated with many health complications and diseases. Let’s take a look at the top twenty reasons why we should eliminate these foods right away.

Top Twenty Reasons

1. A High Glycemic Index
   According to Dictionary.com the glycemic index is a system that ranks foods by the speeds at which their carbohydrates are converted into glucose in the body; or to put it more simply, a measure of the effects of foods on blood-sugar levels. All grains rank high on the index, meaning they raise blood sugar quickly as opposed to a slow sustained release of sugar. High blood sugar levels are linked to a multitude of chronic diseases.2. Mycotoxins
2. Mycotoxins
   Mycotoxins are poisonous substances produced by fungi which grow in yeast and mold. Grains contain mycotoxins and these toxins are linked to numerous diseases.
3. Inflammation
   A proper essential fatty acid ratio is imperative to good health. Grains contain an improper balance of omegas-3s to omega-6s, leading to inflammation. This inflammation is further exacerbated by the fatty spreads we put on our grains.
4. Acid-Forming
   Our body is naturally alkaline. To remain alkaline we require the majority of our foods to be alkaline-forming. Grains are acid-forming and acidifying to our body, leading to calcium loss in the urine and an increased risk of osteoporosis. When our body becomes too acid, acidosis sets in, bringing with it many health concerns.
5. Overgrowth of Unfriendly Bacteria in the Gut
   An overabundance of sugar from consuming grains feeds the unfriendly bacteria in our intestinal tract. In the proper amounts these bacteria are necessary; however, in abundance they create illness.
6. Displaces other more nutrient-dense foods
   Fruits and vegetables contain an abundance of vitamins, minerals, antioxidants and phytochemicals which are lacking in grains.
7. Fiber Content
   Fruits contain twice as much fiber as grains; non-starchy vegetables supply 8 times more fiber.
8. Poor Source of Vitamins
   Grains contain no vitamin C or B12 and contain only trace amounts of folate and biotin, another B vitamin. Vitamin C is a powerful antioxidant and low levels of B12 and folate lead to increased levels of the amino acid homocysteine, increasing the risk of heart disease.
9. Provides No Calcium
   Grains contain no calcium and form an insoluble complex with calcium. Along with grain’s high levels of phosphorus this leads to a low calcium/phosphorus ratio. High levels of phosphorus speed up bone loss.

   Antinutrients (Antinutrients are chemicals that prevent absorption of nutrients, damage the gastrointestinal tract and affect immune system function.)

10. Inhibits Vitamin Absorption
    Pyridoxine glucosides block the absorption of B vitamins in the intestines, including B6, which is also related to increased levels of homocysteine. Vitamin D metabolism is inhibited by the consumption of grains, reducing calcium absorption.
11. Inhibits Mineral Absorption
    Phytates chemically bond the iron, zinc, copper and calcium within grains, blocking their absorption during the digestion process.
12. Enzyme Inhibitors
    Enzyme inhibitors suppress the enzymes you need to digest food, compromising
    digestion and placing stress on the pancreas.
13. Acrylamide
    A chemical created in some foods, usually starches, when using high heat or extended cooking times. Baking bread is a good example.

    Diseases and Disorders
    

14. Glutinous proteins
    Glutinous proteins are found in grains. These are responsible for food allergies, intolerances and sensitivities.
15. Celiac Disease
    Celiac disease is a genetic autoimmune disease affecting the small intestine. It may be triggered by eating too many grains early in life or a traumatic event creating stress in the body. Celiac disease causes great distress to the immune system and can be life-threatening. The only “cure” for celiac disease is to completely avoid gluten.
16. Dermatitis Herpetiformis
    Dermatitis herpetiformis is the skin form of celiac disease. Avoiding gluten completely applies here too.
17. Hashimoto’s Disease
    Hashimoto’s disease is also an auto-immune disorder. It affects the thyroid. Gluten must be avoided.
18. Lectins and Leaky Gut Syndrome
    Lectins are proteins in grains which are indigestible. Instead of being absorbed, these proteins attach to cells in the intestines, increasing intestinal permeability and allowing partially undigested food proteins and undesirable bacteria to enter the bloodstream. This is a condition known as leaky gut syndrome. A leaky gut confuses the immune system, causing it to attack the body’s own tissues.
19. Autism
    This condition sees significant improvement on a gluten-free diet.
20. Schizophrenia
    Wheat may contain a narcotic-like substance that affects behavior. Removing gluten-containing grains decreases schizophrenic episodes.

Health Complications

Some of the health complications already mentioned and others associated with consuming grains are:

• Heart Disease
• Certain cancers
• High blood pressure
• Increased risk of kidney stones
• Aggravated asthma
• Vitamin/mineral deficiencies
• Anemia
• Hyperinsulinemia
• Osteoporosis
• Adult-onset diabetes
• Weight gain
• Increased triglycerides
• Insomnia
• Stroke
• Epilepsy attacks

Eliminating grains and replacing them with more low sugar fruits and non-starchy vegetables will lead to better health. This can sometimes leave a void where grains used to be. Are there any alternatives?

Yes!

Alternative Grains

Alternative grains are foods thought of and used as grains, but are actually seeds. These substitutions are healthy, nutritious and gluten-free.

They are:

• Quinoa
• Amaranth
• Buckwheat

These can be enjoyed in recipes you currently make with grains. Get creative with these new foods and they will open up a whole new world of flavors and foods.

To Summarize:

• Eliminate all grains
• Increase fruits and non-starchy vegetables
• Replace grains and experiment with alternative grains

That’s it! Live long and be grain free!

Ingredients

Salmon fillet or any other oily fish, preferably wild caught
Olive Oil
Lemon Juice

Salad
2 large cupfuls of mixed dark green and red salad leaves
2 or 3 spring onions/scallions , sliced thinly
1/2 cup of fresh, shelled peas or mange tout peas sliced
3 or 4 fresh asparagus tips
1/4 cucumber, diced into small pieces

Dressing
1 shallot finely chopped
1 tablespoon white wine vinegar
1 tablespoon fresh lemon juice
2 tablespoons olive oil
1 tablespoon fresh herb such as dill or parsley, chopped
Salt and pepper

Directions
Heat grill to medium heat. Line a grill pan with foil.

Salmon
Place the salmon or other fish fillet on the grill pan, squeeze the lemon juice over the salmon, drizzle with olive oil and place under the grill on medium heat.
Grill for approx 15 minutes or until cooked right the way through.
Once cooked, allow to cool until you can break it up gently into pieces.

Dressing
Combine all the dressing ingredients in a small bowl and mix thoroughly. Season with salt and pepper to taste.
Salad
Combine the salad leaves, onions, peas, cucumber and asparagus in a bowl.
Pour the dressing over the salad and mix well.

Transfer the dressed salad to a plate and top with the broken up pieces of salmon.

Ingredients

Salmon fillet or any other oily fish, preferably wild caught
Olive Oil
Lemon Juice

Salad
2 large cupfuls of mixed dark green and red salad leaves
2 or 3 spring onions/scallions , sliced thinly
1/2 cup of fresh, shelled peas or mange tout peas sliced
3 or 4 fresh asparagus tips
1/4 cucumber, diced into small pieces

Vinaigrette
1 shallot finely chopped
1 tablespoon white wine vinegar
1 tablespoon fresh lemon juice
2 tablespoons olive oil
1 tablespoon fresh herb such as dill or parsley, chopped
Salt and pepper

Directions
Heat grill to medium heat. Line a grill pan with foil.

Salmon
Place the salmon or other fish fillet on the grill pan, squeeze the lemon juice over the salmon, drizzle with olive oil and place under the grill on medium heat.
Grill for approx 15 minutes or until cooked right the way through.
Once cooked, allow to cool until you can break it up gently into pieces.

Vinaigrette
Combine all the vinaigrette ingredients in a small bowl and mix thoroughly. Season with salt and pepper to taste.
Salad
Combine the salad leaves, onions, peas, cucumber and asparagus in a bowl.
Pour the vinaigrette over the salad and mix well.

Transfer the dressed salad to a plate and top with the broken up pieces of salmon.

Ingredients
Skinless chicken breast, preferably organic
1 onion finely chopped
1 clove garlic, finely chopped
1 small red bell pepper
1 can chopped tomatoes
Handful of fresh oregano or basil, chopped
2 large zucchini (courgettes) – cut in half lengthways then slice each half thinly into slices resembling tagliatelle pasta. Or use a spiralizer to create the same effect quickly.

Directions
Heat a little olive oil in a frying pan to a medium heat and lightly cook the strips of chicken. Remove the chicken when cooked and set aside.
In the same pan, add the onion, red pepper and garlic and fry gently until softened.
Once softened, add the can of chopped tomatoes and continue cooking just until the ingredients are combined well.
Add the chicken strips to the tomato sauce and stir in.
Add your choice of fresh herbs and season to taste.

If you have sliced the zucchini (courgette) yourself and prefer it softened, you can do this by adding the zucchini to the tomato sauce and stirring in. The heat will soften the zucchini. Alternatively, you can lightly steam or stir fry the zucchini strips until softened.
You will preserve many more of the zucchini’s nutrients if you eat it raw. A spiralizer is perfect for this as it will cut very fine slices. Or you can take an extra minute or so to slice your zucchini finely by hand.

Pile the ‘zuchetti’ strips on to your plate and spoon the sauce on top. Add an extra sprinkling of fresh herbs to garnish if desired.

Ingredients
Skinless chicken breast, preferably organic
1 onion finely chopped
1 clove garlic, finely chopped
1 small red bell pepper
1 can chopped tomatoes
Handful of fresh oregano or basil, chopped
2 large zucchini (courgettes) – cut in half lengthways then slice each half thinly into slices resembling tagliatelle pasta. Or use a spiralizer to create the same effect quickly.

Directions
Heat a little olive oil in a frying pan to a medium heat and lightly cook the strips of chicken. Remove the chicken when cooked and set aside.
In the same pan, add the onion, red pepper and garlic and fry gently until softened.
Once softened, add the can of chopped tomatoes and continue cooking just until the ingredients are combined well.
Add the chicken strips to the tomato sauce and stir in.
Add your choice of fresh herbs and season to taste.

If you have sliced the zucchini (courgette) yourself and prefer it softened, you can do this by adding the zucchini to the tomato sauce and stirring in. The heat will soften the zucchini. Alternatively, you can lightly steam or stir fry the zucchini strips until softened.
You will preserve many more of the zucchini’s nutrients if you eat it raw. A spiralizer is perfect for this as it will cut very fine slices. Or you can take an extra minute or so to slice your zucchini finely by hand.

Pile the ‘zuchetti’ strips on to your plate and spoon the sauce on top. Add an extra sprinkling of fresh herbs to garnish if desired.

Ingredients

1 medium sweet potato per person
1 Tablespoon olive oil
1 red bell pepper, diced
1 green bell pepper, diced
1 large handful mushrooms, sliced
1 onion, chopped
3 garlic cloves, minced
1 Tablespoon chili powder
2 teaspoon ground cumin
1  can chopped tomatoes
1 can black/kidney beans, drained and rinsed
2 cups zucchini (courgette) or yellow squash (or a combination) diced

Directions

Heat oven to 400F / 200C / Gas 6
Place sweet potatoes on a baking tray in the oven. Bake for at least one hour, until tender.

Heat oil in a pot.
Add red and green bell peppers, mushrooms and onion and cook until softened.
Add garlic and cook about a minute, then add chili powder, cumin, tomatoes and beans.
Reduce heat, cover and simmer about 20 minutes.
Add zucchini and continue cooking until squash is tender, about 10 minutes.

Split the sweet potato and fluff the flesh a little with a fork. Pile some of the chilli on top and garnish with some chopped cilantro (coriander) if desired.

Ingredients

1 medium sweet potato per person
1 Tablespoon olive oil
1 red bell pepper, diced
1 green bell pepper, diced
1 large handful mushrooms, sliced
1 onion, chopped
3 garlic cloves, minced
1 Tablespoon chili powder
2 teaspoon ground cumin
1  can chopped tomatoes
1 can black/kidney beans, drained and rinsed
2 cups zucchini (courgette) or yellow squash (or a combination) diced

Directions

Heat oven to 400F / 200C / Gas 6
Place sweet potatoes on a baking tray in the oven. Bake for at least one hour, until tender.

Heat oil in a pot.
Add red and green bell peppers, mushrooms and onion and cook until softened.
Add garlic and cook about a minute, then add chili powder, cumin, tomatoes and beans.
Reduce heat, cover and simmer about 20 minutes.
Add zucchini and continue cooking until squash is tender, about 10 minutes.

Split the sweet potato and fluff the flesh a little with a fork. Pile some of the chilli on top and garnish with some chopped cilantro (coriander) if desired.

Ingredients
Your favourite oily fish – salmon, mackerel, sardines, herring, trout or tuna
Your favourite vegetables suitable for roasting – courgette/zuchini, aubergine/eggplant, squash, red onion, peppers, etc
Your favourite herbs and seasonings – lemon, lime, garlic, thyme, rosemary, dill, tarragon, parsley, etc
Olive oil or avocado oil

Directions
Preheat oven to 200C / 400F / Gas Mark 6
Prepare a baking sheet or roasting tin with a sheet of tin foil covering the bottom and sides
Cut vegetables into 1inch cubes / slices. Cut the onion into wedges or thick slices to they cook at the same rate as the other veggies.
Transfer all the vegetables into a bowl and pour over 1 tablespoon of oil and mix thoroughly to coat all the vegetables.
Place your fish in the centre of the foil and place the vegetables around the fish.
Chop the herbs you are using and combine with any other seasonings you are using such as chopped garlic, squeezed lemon etc.
Add the herbs and seasoning to the top of the fish and vegetables, season with salt and pepper if required.
Place on the middle shelf of the oven and cook for approximately 30 mins depending on the size of your fish portion. Check regularly.
When cooked, transfer to a warmed plate and serve with a delicious salad.

Ingredients

1/2 large butternut squash chopped into 3/4inch cubes
1/2 red pepper chopped into large pieces
1/2 green pepper chopped into large pieces
1/2 can cooked chickpeas, drained
1 small onion chopped into large pieces
1-2 tablespoons of curry powder depending on your heat preference
1 can coconut milk, preferably organic
1 bunch of fresh coriander leaves, chopped
Oil for frying – coconut oil or olive oil is best

Directions

Heat a large frying pan with a tablespoon of oil to a medium heat. Add the curry powder and stir into the oil.
Add the butternut squash, peppers and onion to the pan and mix thoroughly with the curried oil. Saute gently for 5 minutes until the veg has started to soften.
Add the chickpeas to the pan and mix.
Add the coconut milk and 200ml of water too.
Simmer for 15-20 minutes or until the vegetables are tender.
Add the chopped coriander at the end of cooking time and stir in.
Season to taste and serve with quinoa, fresh spinach or a small amount of brown rice.

Ingredients

1/2 large butternut squash chopped into 3/4inch cubes
1/2 red pepper chopped into large pieces
1/2 green pepper chopped into large pieces
1/2 can cooked chickpeas, drained
1 small onion chopped into large pieces
1-2 tablespoons of curry powder depending on your heat preference
1 can coconut milk, preferably organic
1 bunch of fresh coriander leaves, chopped
Oil for frying – coconut oil or olive oil is best

Directions
Heat a large frying pan with a tablespoon of oil to a medium heat. Add the curry powder and stir into the oil.
Add the butternut squash, peppers and onion to the pan and mix thoroughly with the curried oil. Saute gently for 5 minutes until the veg has started to soften.
Add the chickpeas to the pan and mix.
Add the coconut milk and 200ml of water too.
Simmer for 15-20 minutes or until the vegetables are tender.
Add the chopped coriander at the end of cooking time and stir in.
Season to taste and serve with quinoa, fresh spinach or a small amount of brown rice.