AH!!! Cereals... Bread, pasta, rice... They don't always have a good reputation. Whether for weight loss or health, these foods are sometimes banned from the plate. Is that really a good idea?
FOCUS: Humans & cereals
For 99.9% of its history, humanity ate without cereals! Wheat was first consumed only 10,000 years ago, at the dawn of agriculture and cereal cultivation. These 10,000 years are negligible on the scale of human history.
According to scientists, humans began to evolve 3 million years ago. 10,000 years out of 3 million represents 0.3% of our history. The human microbiome therefore could not have adapted to this sudden dietary change, when for 99.9% of the time, the human body had been accustomed to a diet based on whole foods not invented by humans.
Furthermore, for productivity and yield reasons, very many genetic modifications have been made to wheat. They are the result of advanced genetic techniques. Original wheat varieties had 14 chromosomes, whereas modern wheat varieties have... 42. By comparison, in humans, the addition of a single chromosome has immeasurable effects (for example, trisomy 21). So imagine what can happen when a genetic makeup is multiplied by 3... If wheat were a cow, it would now have 28 thighs!
The harmful effects of gluten on health
We hear a lot about gluten, it is everywhere, so why do we avoid it?
Gluten is a protein found in rye, oats, wheat, barley, spelt and einkorn.
Gluten is a glue. It binds wheat molecules together. The term “gluten” actually comes from the Latin “glutinum,” meaning bond or glue. This glue settles on our small intestine and prevents the proper absorption of nutrients (a key function of the intestine).
Numerous studies have shown that gluten causes inflammation of the small intestine and increases intestinal permeability (the opening of tight junctions between enterocytes).
Finally, gluten increases the body's acid-base imbalance.
Eliminate cereals to improve digestion?
For some people, gluten is not the only cause of digestive problems. ALL cereals are involved: gluten, but also all gluten-free cereals such as corn, rice and millet... not to mention pseudocereals such as quinoa and buckwheat.
Despite eliminating gluten-based foods, they continue to experience problems with their digestive system, ENT system, nervous system or even skin.
To find out whether there is an intolerance, it may therefore be worthwhile to exclude all cereals from their diet for at least 1 month and observe whether the problems persist. If they do, the cereals should then be reintroduced one by one to determine which ones are actually causing the problem. Sometimes, the intolerance is linked to pseudocereals because their nutritional composition differs from that of the grass family, which includes cereals.
Try it! For 1 or 2 weeks, try following a hunter-gatherer diet. It includes:
- Animal proteins: eggs, fish, meat (preferably lean)
- All types of vegetables, including tubers such as sweet potatoes, Jerusalem artichokes, turnips...
- A wide variety of fruits
- Nuts and seeds: walnuts, almonds, hazelnuts
In short, avoid cereals as well as dairy products, legumes (lentils, peas) and refined products.
Eliminate cereals to lose weight?
It is true that for some people, removing cereals in the evening is a simple way to lose weight. By making digestion easier and lighter, the body regenerates better, eliminates waste more effectively and stores less.
However, this should be done without any frustration, otherwise it may lead to the infamous “evening binge.” It is precisely when you settle for nothing more than a soup or a small raw vegetable salad that you will be tempted to snack in front of the television afterward. It is better to eat cereals in the evening than to start (and finish) a packet of cookies at 10 p.m.
If we eat cereals, it is also because they have certain positive qualities: cereals are filling and comforting. After an intense and stressful day, you will need some comfort, and cereals can be helpful in that regard. In particular, they prevent evening cravings and a stomach crying out from hunger in the middle of the night, and they provide the comfort and love you need. So, if you are a stressed or anxious person who eats alone and tends to binge, eating cereals even in the evening can help you maintain a healthy weight by calming you and ending this conflicted relationship with food.
In fact, the real question is what you mean by the term cereals.
Choose organic whole-grain cereals
Whole-grain cereals have a much more interesting nutritional profile than conventional refined cereals. We call refined cereals all those white cereals stripped of nutrients and containing empty calories. For example, white pasta is made from cereals whose bran and germ have first been removed, even though these are where most of the nutrients are concentrated. By contrast, in whole-grain cereals, these different parts are preserved. They are therefore much richer in vitamins, minerals and fiber, which nourish and protect your intestinal flora.
Be careful: pesticide residues settle on the bran. So, if possible, choose organic whole-grain cereals.
5 alternatives to wheat
To stay healthy and maintain a stable weight, balance is key. Avoid excess and be curious: discover new cereals to incorporate into your daily routine.
Quinoa is a pseudocereal (related to spinach) that is rich in magnesium and protein. It can be eaten savory, but also sweet, with a few almonds, raisins and a little plant-based milk.
Buckwheat, the “black wheat” of Brittany, is also a pseudocereal (from the same family as rhubarb and sorrel). It is best known in pancakes. Rich in copper, magnesium and B vitamins, it is a good remineralizer.
Millet, both nutritious and easy to digest, is gluten-free and rich in provitamin A. Concentrated in phosphorus, it helps combat fatigue and low mood.
Einkorn and kamut, two ancestors of wheat, have a very pleasant flavor. The former is very rich in phosphorus, magnesium, potassium and calcium. The latter contains selenium, which is beneficial for the joints, and 20 to 40% more protein than wheat. Their nutty flavor blends perfectly into cake preparations.
Experiment: eliminate foods, add them back, and see what suits you best. Remember that nothing is entirely black or white. What suits your neighbor may not necessarily suit you. And if you have any doubts or need support, don't hesitate to consult a naturopath.
Eat better. Eat mindfully.
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