Safe Grains Guidelines – Low Phytic Acid and Low Lectin Grains
Low Phytic Acid, and Low Lectin Grains
Here are introductory guidelines that are easy to follow which reduce or eliminate the possibility that grains will harm your teeth. You want your grains to be as free from plant toxins as possible. These guidelines are for grains that are safe for the health of your teeth and that are easy to obtain. Many of the grain products available today are compromise foods. I therefore do not recommend them as part of an ideal diet but they should be adequate. For the reader who wants excellent improvement in dental health without spending hours in the kitchen fussing about grains, this part is for you.
Semolina is the name for the part of the wheat left over after removing the bran and the germ. It is used to make pasta and couscous. It is unclear how healthy these unfermented processed grains are to eat, but they will be low in phytic acid if they are not made from whole grains. Traditionally couscous and pasta would be made from semolina or other bran-free grains that are soured or fermented in some way. These options are not available commercially as far as I know.
Any type of bread made with unbleached white flour will be low in phytic acid. Fermented sourdough bread is the ideal way to consume unbleached flour. Sourdough bread with unbleached flour that is sour in taste is the best grain product available in the western world. Not all sourdoughs are created equally. The bread should be soured at least 16 hours and be sour in taste. Some artisan bakers even freshly grind the whole wheat or rye, and remove the bran and germ to make an excellent soured loaf.
White rice does not have much phytic acid. It appears that white jasmine and white basmati rice in health food stores retain a tiny portion of the rice germ because of their brownish color. White rice does not seem to have negative health effects on people like white flour does. The ideal rice preparation is with rice that is first aged for one year, freshly milled to remove about half or more of the bran and germ, and then soured. Since most of us cannot do this ourselves, our second best options are to choose between high quality white rice, and partially milled or brown rice prepared with a phytase-rich starter. The brown rice recipe is in the recipe section. If you are not going to soak your rice with a phytase-rich starter, then choose white rice.
Like the other grains, corn products should be fermented. There are many corn tortillas and other corn products in the stores that do not have the corn bran and germ. These should be low in phytic acid and not promote tooth decay. Just keep in mind if you eat any of these compromise foods that any unfermented grain eaten consistently has the potential to cause negative health effects in the long run.
Calcium—Just as in the Loetschental Valley grains go well with cheese. Calcium will block many negative effects from grains, nuts and beans. If you consume bread, have it with a large slice of cheese, or with a cup of raw milk, or both. Lentils go great with some yogurt on the side. The rickets-producing effect of oatmeal was limited by calcium. When vitamin D is low in the diet, even phyticacid-free grains can deplete levels of calcium. This gives us an important clue to safe grain consumption: have calcium-containing foods with your grains.
Vitamin C —Vitamin C significantly counteracts the negative effects of grain anti-nutrients. Have vitamin C-rich foods with meals that have grains, nuts, beans or seeds in them. High quality unpasteurized dairy products have some vitamin C.
Folic Acid may play an important part in working with vitamin C to reduce the anti-nutritional effects of grains. High amounts of folic acid are found in liver from a variety of animals as well as in beans, spices, seaweed, leafy greens and asparagus.
Vitamin C in Food
Food 100 gram servings, about 3.5 ounces
Vitamin C Milligrams (mg)
|Persimmon, Papaya, Strawberry|
|Mandarin Orange, Tangerine, Raspberry|
|Raw Cabbage, Lime|
|Raw Milk 4 Cups|
Vitamin D—The anti-calcifying effects of whole grains are greatly reduced by vitamin D. Details about vitamin D were discussed in the last post. The more grains you consume, in particular oatmeal or whole grains, the more vitamin D your body needs. There is an upper limit to how much vitamin D will block the negative effect of whole grains.
So even with plenty of cod liver oil, people consuming a high whole grain diet can have tooth decay problems. That is why it is important to consume grains that do not contain phytic acid or grain toxins. The combination of low phytic acid grains with vitamin D produced optimal bone growth and protection against rickets in diets that contained grains.
Protein—Traditional nut preparation combines roasted nuts with meat stews. Having protein with grains, nuts, seeds or beans may reduce some of their anti-nutritional characteristics.
Summary of Basic Grain and Seed Consumption Guidelines
Do not eat products containing whole grains or added bran.
Do not eat whole grains that are not home prepared.
Do not eat sprouted whole grain products.
Do not consume bleached white flour products.
Do not consume seeds regularly.
When you consume grains, nuts, seeds, or beans regularly, you need to make sure to have adequate calcium, vitamin C and vitamin D in your diet.