Dietitian Addresses Grain Myths
Written by: Michelle Jaelin, Registered Dietitian
There is lots of information on the internet and via social media about grains and health. As a registered dietitian, here are a few I’m seeing online and amongst the general public, and whether they are true. This post builds on previous myths about grains, debunking current and trending grain myths, so be sure to check that out.
Claim #1: Oats should be avoided because they spike blood sugar.
A common concept circulating on social media is that oats should be avoided especially for people with diabetes or prediabetes, or for people who are watching their blood glucose levels.
Truth: Instant or highly processed varieties of oats do increase blood sugar because it is a carbohydrate-rich food.
However, less processed options like steel-cut or rolled oats have a lower glycemic index (a scale that ranks carbohydrate-containing foods based on how quickly they raise blood glucose levels) and provide fibre that slow glucose absorption.
To minimize spikes, avoid instant oatmeal packets, keep portions moderate and pair with protein, fat or nuts. Try rolled oats or steel-cut oats which have a lower GI and more fibre which slow the glucose absorption.
Try overnight oats, which have a lower glycemic index (GI) than cooked oatmeal because they sit in the fridge overnight.
Claim #2: Cornmeal is bad for you and should be avoided.
The online world cites cornmeal as “bad for you” and if a food product meant for humans or pets (ie. dog food) has “corn” listed as one of the first few ingredients, it should be avoided.
Truth: The reason for thinking the ingredient “corn” is bad for you is because it’s associated with high fructose corn syrup. This is something else entirely, a sweetener made from corn starch, composed of glucose and fructose that is used widely in processed foods and sodas.
Corn meal as an ingredient is not bad for you and can be a healthy, nutrient-dense addition to a balanced diet. It’s a good source of fibre, iron, magnesium, and B-vitamins. As a whole grain it supports digestive heart health, is gluten free and helps sustain energy. To enjoy the goodness of cornmeal, try this Cornmeal Raisin Breakfast Muffins recipe.
Claim #3: Grains are bad for you because they cause inflammation and they should be avoided.
Truth: The claim that all grains cause inflammation is a myth. While refined grains can contribute to inflammation due to high sugar-like responses, whole grains are anti-inflammatory and promote gut health. Whole grains are linked to lower risk of chronic disease and reduced inflammation markers.
This misconception likely comes from the fact that high glycemic refined grains can cause inflammation leading to the false generalization that all grains do so.
Exceptions: People with celiac disease, gluten sensitivity and allergies to wheat may experience inflammation from gluten-containing grains, such as wheat, barley and rye.
For most people, incorporating whole grains (oats, whole wheat, corn, pot barley) can help promote good gut bacteria that fight inflammation.
Read more here about ways to eat whole grains.
Claim #4: You should avoid whole grains because of phytates (anti-nutrients).
Phytates (phytic acid) are present in whole grains and they are present in outer bran and germ layers. While they are considered an “anti-nutrient” that can reduce absorption of minerals like iron, zinc and calcium they are generally not harmful to health. Despite their role as anti-nutrients, phytates have antioxidant properties. For most people, the health benefits of eating whole grains far outweigh any potential reduction in mineral absorption.
Try out one of these grain dinner ideas this week!
Remember: In today’s digital world of viral videos that can promote misinformation, always think critically about the source of information. Verify the source, look for credentials and be aware of emotional manipulation. These are some of the ways you can be savvy about health or nutrition information you come across online!
Michelle Jaelin (she/they) is a nutrition communicator, healthy Asian food blogger and registered dietitian. Her favourite grain foods are pizza, chocolate peanut butter overnight oats and tofu stir fry on wheat noodles. Michelle resides in Hamilton, ON with her spouse, twins and rescue dog. Find Michelle online here:
Instagram@michellejaelin X@michellejaelin TikTok@michellejaelin
Facebook @NutritionArtistRD YouTube: @michellejaelin Website: michellejaelin.com
