Whole Grains, Gluten, and Health
Chapter 16. Whole Grains, Refined Grains, and Gluten-Free Diets
This chapter examines the role of whole grains and refined grains in health, longevity, and chronic disease prevention and describes the nutrient composition of grains and pseudograins—wheat, corn, oats, rice, amaranth, buckwheat, and quinoa—and their significance as dietary staples. It explains how food processing removes fiber and micronutrients from whole grains, and most people don’t eat enough. The chapter highlights the beneficial role of oats in lowering LDL cholesterol, in part due to beta-glucan. It discusses wheat, gluten, and gluten-related disorders like Celiac disease and wheat allergy and combats misinformation about gluten-free diets, explaining the role of FODMAPs and amylase-trypsin inhibitors (ATIs). It discusses the benefits of whole grains over refined grains, which boost blood sugar and contribute to heart disease and diabetes when part of a Western diet filled with ultra-processed foods (UPFs). It concludes with tips for identifying whole grains, including reading food labels and ingredients.
Core Topics This Chapter Addresses
Guiding Questions
⮞ What cereal grains and pseudograins contribute to our diet?
⮞ How do whole and refined grains differ nutritionally?
⮞ What is gluten, and are gluten-free diets more nutritious?
⮞ How do whole and refined grains impact chronic disease and weight?
⮞ Are you consuming enough whole grains, and how can you ensure you’re getting the real thing?
Understanding Whole Grains
Bridge nutrition science with consumer confusion about grains and gluten—adapt into course readings or media spotlights and learn how to recognize real whole grains.