The Energetics of Gluten Free Grains
Sometimes we choose to limit or cut out certain foods or ingredients. Gluten and glutinous grains are among the most common, and our reasons for cutting them out are as numerous and individualized as the varieties of grains.
Reducing or cutting out gluten doesn’t mean you need to cut out all grains. Grains are a whole food and provide a wonderful source of complex carbohydrates, fiber, protein, vitamins and minerals that create strength and lasting sustained energy.
Unfortunately, our society has a lot of confusion around carbohydrates - lumping simple carbs such as a pastry with complex carbohydrates such as whole quinoa or oat groats.
Anytime complex carbohydrates are eliminated for long periods of time the body will start to suffer. How long that takes and what form it manifests as is different from person to person, but one of the first things I’ve started to see in people on long term diets that cut out all complex carbs is that their energy level starts to drop and their muscles start to become soft and unformed, their Spleen pulse starts to soften and spread. In Asian medicine terms, Spleen Yang is starting to collapse…but that’s for another blog.
Let’s take a quick look at the carbohydrate conundrum.
Simple carbohydrates are foods that have been heavily processed - think breads, cakes, cookies, pizza crust, etc. These break down very quickly in the body and spike the blood sugar. Excess consumption of these foods are linked to obesity, insulin intolerance, and diabetes.
Complex carbohydrates are long chain carbohydrates, their fiber is still intact, and they take time for the body to break down and are used as energy. It’s these long chain carbs that are found in whole grains, lentil and legumes, squashes and roots that will give your body long lasting stabilizing energy and strength.
A mix of both — a bit simple carbohydrate, a bit complex - like a whole grain bread that has nuts and seeds in it.
There’s a spectrum —the simplest carbs have been heavily processed, stripped of their fiber, often bleached, may have additives and are often processed far from where they were grown. At the other end, is the whole grain, still in its hull that will need soaking and long cooking. In the middle is moderate processing such as a whole grain flour, etc. Get it?
Perhaps you are taking a time to clear a few foods from your diet, but don’t leave whole grains out for too long, our bodies have evolved to be able to digest and utilize them, though some people’s digestive system may need some help. Let’s face it, not many of us eat grains in the classical way – some need soaked overnight, long cooking, and are often eaten with fermented foods. Let’s look at some of these beautiful grains.
What’s a grain? Creating a little clarity.
Ah…labeling and semantics. The word ‘grain’ is commonly used to refer to both the edible fruit from grassy plants (rice, wheat, barley) and the seed crops (amaranth, millet, quinoa). Both categories of crops are used as staple foods, both are cooked very similarly, but they are different botanically. Grasses are monocots (leaves with parallel grains). Seed crops come from dicots which are broad leafed plants. For fun, and to help with clarity, below identify each of the ‘gluten free grains' as either a true grain or seed.
Gluten free grains
Grains that are free of gluten include: rice, oats, millet, quinoa, amaranth, sorghum, teff, buckwheat and corn. Each has its own unique energetic profile and healing properties. All grains are rich in fiber, vitamins and minerals, so don’t be afraid to have them in your diet. You don’t need a lot, a serving size is about 1 cup. If you combine them with the lentil or legume they can create a complete protein. Check out Protein Pairs.
A tip on cooking grains
My favorite way to prepare grains is very traditional —I make up a batch of plain rice, quinoa, millet…whatever grain I’m wanting to use for the week. It can then be easily added to soups, made into congee, added to wraps, stuffed in squash, added to vegetable and grain salads.
Enjoy!
April