Can You Really Go ‘Grain-Free’ and How Would it Benefit You?

Most diets worldwide have a granular base, featuring grain as a staple nutrient source. However, many are beginning to question the wisdom of including grain in their diet. This group goes beyond those people who must eliminate grain due to allergies and intolerances.

Even those lacking a substantive reason for dropping grain from their daily food intake are starting to do so as it offers various health benefits. Here is the truth about going grain-free:

What does grain-free mean?

The term is often confused with gluten-free when neither should be used interchangeably. Gluten occurs in certain grains, such as wheat, barley, and rye. However, some grains are non-glutinous, including dried corn, rice, sorghum, and oats. A grain-free diet requires you to give up all grain forms, whether glutinous or non-glutinous.

Reduced carbohydrate intake when you go grain-free supports weight loss and is ideal when paired with a keto diet, which contains high amounts of oils, moderate amounts of protein, and low amounts of carbohydrates.

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How to go grain-free

Start by cutting out any grain-based or grain-derived products. You will need to bid farewell to bread, pasta, oatmeal, rice cakes, cereals, pastries, cookies, and muesli. Some grain-free diets allow the introduction of pseudocereals in small amounts, such as quinoa, amaranth, and buckwheat.

There is some confusion regarding the role of corn in a grain-free diet. When in its fresh form, corn is regarded as a carbohydrate-rich, high-fiber vegetable. However, dried corn is categorized as a grain. For those determined to go grain-free, understanding this distinction is imperative.

Is going grain-free the end of carbohydrate intake?

A grain-free diet does not need to be low in carbs unless that is your preference. You can substitute grains with high carbohydrate produce. This includes various fruits, legumes like beans and peas, and starchy vegetables, like potatoes, squash, and fresh corn.

Therefore, your carbohydrate intake may remain the same, although where you source carbs will change. While grains are many people's go-to food for carbohydrates, many other foods work as suitable replacements.

Why go grain-free at all?

Some digestive conditions cause inflammation and irritation in the gut. A person with celiac disease experiences a severe autoimmune response after ingesting glutinous grains, while someone with IBD experiences frequent digestive interruptions and discomfort. Gluten intolerance leads to symptoms such as bloating, constipation, diarrhea, headaches, and fatigue. Eliminating glutinous grains from their diet provides immediate relief.

A grain-free diet can support your weight loss program. It contains no processed grains, which are common in foods rich in calories but deficient in nutrients. These include bread, pasta, pizza, cookies, doughnuts, and other baked goods. Such foods are culprits in weight gain, and eliminating them will help you shed a few pounds.

Processed grains are carbohydrate-rich and can pose a problem for people with diabetes or other metabolic disorders. They lack fiber, resulting in quick digestion and a consequent spike in blood sugar levels.

What to look out for

Having elected to follow a grain-free diet, you will need to check all the food you eat to ensure it has zero grain content. You might be surprised to find unexpected grain content in some foods. For example, some hamburger patty manufacturers use breadcrumbs to bind the beef so that the patty does not fall apart. Always check labels carefully.