At Pete’s Real Food we focus on real food principles. One of the questions we get asked most often is whether grains—often considered a dietary staple in many cultures—can be deemed "real food." The answer isn’t straightforward, and it depends on individual health, food quality, and philosophical views on nutrition. However, for many, especially those with chronic health conditions, autoimmune disorders, or metabolic issues, grains can be more harmful than beneficial. Let’s examine the potential detriments of grains and the debate about whether they fit into a real food framework.
This post goes into greater detail on eating real food
What Are Grains?
Grains refer to the seeds of grass-like plants known as cereals. This includes wheat, rice, corn, barley, oats, rye, and others. Grains are high in carbohydrates and, traditionally, they’ve been praised for their energy-providing potential. Unfortunately, this view is quite simplistic and overlooks the broader implications grains can have on human health.
The Argument Against Grains
Low Nutrient Density
Compared to animal proteins, naturally occurring fats and seasonal and local produce, grains are relatively low in nutrient density. While they contain carbohydrates, small amounts of protein, and some micronutrients, they do not pack the same nutritional punch as these other foods. For example, when you compare 100 grams of spinach with 100 grams of wheat, the spinach provides a wealth of vitamins, minerals, and phytonutrients, while the wheat offers mostly carbohydrates with some B vitamins and iron—many of which are artificially fortified during processing.
Anti-Nutrients
Grains contain phytates and lectins, which are known as anti-nutrients. These substances bind to minerals including zinc, iron, magnesium, and calcium, preventing their absorption. Over time, a diet high in grains can lead to nutrient deficiencies, even in individuals who consume a seemingly balanced diet. Phytates can be reduced by traditional preparation methods like soaking, sprouting, or fermenting, but the question remains: why consume something that inherently blocks the absorption of vital nutrients?
Gluten
Gluten is a protein found in wheat, barley, and rye that can be problematic for many people. Beyond those with celiac disease, a growing body of research supports the existence of non-celiac gluten sensitivity. Gluten triggers immune responses in some individuals, causing inflammation, gut permeability (commonly referred to as "leaky gut"), and systemic issues. This can exacerbate autoimmune conditions, which explains why the autoimmune protocol (AIP) diet eliminates grains.
Learn more about AIP in this post
Grains and Gut Health
Leaky Gut & Inflammation
Many grains contain lectins, which are a type of protein that plants produce as a defense mechanism. In the human body, these lectins can bind to the gut lining, contributing to increased intestinal permeability. This leaky gut scenario allows undigested food particles and toxins to pass into the bloodstream, triggering widespread inflammation. Chronic inflammation is now understood to be a root cause of numerous diseases, from autoimmune disorders to metabolic syndrome.
Dysbiosis & Fiber
It’s often argued that grains are a good source of fiber, which is vital for gut health. Although true, this argument ignores the fact that grains can feed pathogenic bacteria, leading to dysbiosis (an imbalance in the gut microbiome). While whole grains may provide some fiber, other fiber-rich foods—such as vegetables, fruits, seeds, and nuts—are superior choices that nourish beneficial gut bacteria without the same risk of gut irritation.
Blood Sugar Impact & Weight Gain
Grains, particularly refined grains, have a high glycemic index. They break down quickly into glucose, leading to rapid spikes in blood sugar. Over time, these surges and subsequent crashes can cause insulin resistance (a precursor to type 2 diabetes), weight gain, and metabolic syndrome. Even whole grains, which are often touted as healthier due to their fiber content, result in higher blood sugar levels than non-starchy vegetables and healthy fats.
From a health perspective, blood sugar regulation is paramount. Stabilizing blood sugar through nutrient-dense foods promotes better energy levels, mental clarity, and long-term metabolic health. Relying on grains for energy often leads to energy crashes and cravings, creating a cycle that’s hard to break.
Autoimmune Conditions and Grains
For those with autoimmune conditions, grains can be particularly harmful. The autoimmune protocol (AIP) diet, which excludes grains, is designed to remove foods that trigger inflammation and immune dysregulation. The proteins in grains, particularly gluten, can mimic proteins in the body, leading the immune system to mistakenly attack its own tissues in a process called molecular mimicry. This is especially concerning for individuals with autoimmune diseases like Hashimoto’s thyroiditis, rheumatoid arthritis, and lupus, who are highly sensitive to food-based immune triggers.
Ancient Gluten-Free Grains
Ancient grains are generally more nutrient-dense than modern grains. They are often consumed in their whole form, preserving their natural nutrients. Modern grains, especially wheat, have undergone extensive genetic modification and hybridization, increasing gluten content and reducing nutrient density. These grains are often highly processed, leading to low levels of vitamins, minerals, and fiber while being harder to digest and contributing to inflammation, blood sugar spikes, and gut issues. In contrast, ancient gluten-free grains remain closer to their natural form, offering more nutrients, easier digestion, and no gluten. They are minimally processed, less inflammatory, and can support better metabolic and gut health.
Examples of ancient grains include:
- Quinoa: Rich in magnesium, iron, zinc, and contains more protein and fiber than most modern grains.
- Amaranth: High in calcium, iron, magnesium, and manganese. Like quinoa, it's a complete protein.
- Buckwheat: A great source of fiber, magnesium, and antioxidants, with a low glycemic index, making it ideal for blood sugar regulation.
- Teff: One of the smallest grains, teff is high in calcium, iron, and resistant starch, which feeds beneficial gut bacteria.
These ancient grains offer a broader range of essential nutrients compared to modern wheat or rice, contributing to better overall health, especially when eaten in their unprocessed, whole form. However, while ancient grains may be a better option than modern grains, they still fall short of the nutrient density found in vegetables, fruits, and animal-based foods.
Are Grains "Real Food"?
From a philosophical standpoint, real food is defined as whole, unprocessed, nutrient-dense, and naturally occurring. By this definition, grains are a gray area. While unprocessed grains like quinoa or wild rice may seem closer to real food than their refined counterparts, they still fall short of the nutrient density and bioavailability found in vegetables, fruits, and animal-based foods. Moreover, the evolutionary argument suggests that grains became a staple in the human diet relatively recently, with the advent of agriculture roughly 10,000 years ago. Prior to this, our ancestors subsisted primarily on meats, fish, vegetables, fruits, and nuts. From an evolutionary perspective, grains may not be the optimal fuel for human physiology.
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Should You Include Grains In Your Real Food Diet?
Grains, especially in their refined form, do not fit neatly into the category of nutrient-dense, real foods. They provide minimal nutrition compared to whole, unprocessed vegetables, fruits, and animal products, while introducing potential health risks through anti-nutrients, gluten, and their high glycemic impact. For many, especially those with metabolic or autoimmune issues, grains can be a detriment to health.
While it’s possible for some individuals to tolerate grains in small amounts, especially when properly prepared (soaked, sprouted, or fermented), they are not essential to a healthy diet. In fact, most people will experience significant health benefits by reducing or eliminating grains and focusing on truly nutrient-dense foods. Real food which are naturally rich in vitamins, minerals, healthy fats, and proteins, should be the foundation of any health-promoting diet.
In sum, grains may be a traditional food, but their inclusion in a real food diet is questionable, particularly when better alternatives are available. Given the detriments discussed, it’s worth considering a grain-free or grain-reduced approach, especially for those striving for optimal health.