Harmful Effects of Refined Grains

The History of Refined Flour:

Refined flour is another evolutionary mismatch. The high amounts of refined flour work against our ancestral biology, causing us to become overweight and sick.

Humans started eating grains about 12,000 years ago. This was the start of the first agricultural revolution when hunter gatherers started farming. 

Since then, until 200 years ago grains were eaten in their whole, unrefined form. Whole grains have three components:

 1.     Germ: The reproductive part of a grain that germinates to grow into a new plant. 

2.     Bran: The hard-outer layer of a grain that provides protection against predators. 

3.     Endosperm: The starchy inner part of the grain. 

For centuries, people tried to refine whole-grain flour by removing the larger chunks of germ and bran. In the 1870's the invention of the roller mill made this possible. This was the beginning of the second agricultural revolution. Now it was possible to mill flour into a highly refined white powder. 

When it was first introduced white flour was very expensive. A lot of effort was needed to process and bake it into bread. This made white bread a food for the upper classes. The majority of people couldn’t afford white flour. They ate whole-grain bread that was dark, dense, and fibrous. 

When the milling got better the process became easier and white flour became cheaper. Millers realized that removing the bran and germ also extended the grains’ shelf life. 

This discovery made refined grain a perfect ingredient in the food-processing industry. Huge flour mills sprung up and with more and more production prices decreased. What was once a food for the rich was now food for the masses. 

Refined flour exploded again in the 1970s. The U.S. government released its low-fat dietary guidelines. These guidelines recommended carbohydrates to take the place of fat in the diet. Between 1980 and 1999, flour and cereal intake rose 36 percent in the United States. Today, refined grains like while flour account for 80% of all grains consumed. 

Why refined grains are bad for you?

Refined flour is made from grain that has been processed to remove the bran and germ. This leaves behind the starchy endosperm, which is ground into flour. The high starch flour lacks fiber because it was removed with the bran and germ. The high starch flour produces a rapid increase in blood sugar when consumed. 

This can cause severe blood sugar swings. Over time this can increase the risk of type 2 diabetes and cardiovascular disease.

The refining process removes dietary fiber, B vitamins, iron, magnesium, and vitamin E. Manufacturers replace them by “enriching” the flour with vitamins and minerals. The flour is still a refined carbohydrate that will have a negative impact on blood sugar. This cancels out any “enriched” benefits.

Several chemical compounds are used to turn whole-grain flour into homogenous white flour:

·      Chlorine gas

·      Benzoyl peroxide

·      Potassium bromate

Negative effects on your health:

1.     Weight gain and obesity

2.     Type 2 diabetes

3.     High blood pressure

4.     Heart disease

5.     Food addiction.

Gluten:

 Refined flour is a source of another potentially problematic ingredient—gluten.

 Gluten is harmful in people with celiac disease. Recent research shows that 1 in 10 people suffer from non-celiac gluten sensitivity. Symptoms of this include:

 ·     Fatigue

·      Depression

·      Brain fog

·      Eczema and other skin problems. 

Whole grain is better, right? No!

Whole grain bread products, cereal and pasta are made with a milled flour with some germ and bran added back in. It's labeled "whole grain" but still depleted of nutrients. This is a high starch flour and produces a rapid increase in blood sugar when consumed.

Refined grains often hide in plain sight, under sneaky and scientific names. Watch out for flours made from these grains:

·      Wheat 

·      Corn

·      Barley

·      Sorghum 

·      Oats 

·      Rye

·      Millet 

·      Spelt 

·      Farro

·      Semolina 

·      Teff

·      Graham

What Carbohydrates should you eat instead?

 Whole fruits are high in fiber, vitamins, minerals, and phytonutrients; frequent consumption of whole fruit, but not fruit juice.

 Sweet potatoes and other nutrient-dense starches like squash, beets, plantains, and white potatoes.