Brenda Khan
Chronic inflammation is a serious health concern that can be alleviated or exacerbated by diet. While no single food can reduce inflammation, a healthy, holistic dietary pattern can help lower your risk of inflammatory disease. Whole grains are a great way to fight inflammation and are a key component of anti-inflammatory diets like the Mediterranean diet. They are rich in B vitamins, fibre, and antioxidants, which protect cells from damage and carry fatty acids out of the body before they can clog arteries. Farro, quinoa, sorghum, rye, and barley are all recommended grains for an anti-inflammatory diet. When choosing grains, opt for whole grains over refined grains, as they contain more vitamins, minerals, protein, and fibre.
| Characteristics | Values |
|---|---|
| Whole grains that are anti-inflammatory | Farro, Barley, Sorghum, Quinoa |
| Whole grains that are lectin-containing | N/A |
| Whole grains that are refined | N/A |
| Whole grains that are high-fiber | Farro |
| Whole grains that are nutrient-rich | B vitamins, Antioxidants |
| Whole grains that are associated with reduced inflammation | N/A |
| Whole grains that are part of a balanced diet | N/A |
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What You'll Learn
Whole grains are anti-inflammatory
Whole grains are an excellent addition to an anti-inflammatory diet. Whole grains are defined by Food Standards Australia and New Zealand (FSANZ) as "intact, dehulled, ground, cracked or flaked grains where the components–endosperm, germ and bran are present in substantially the same proportions as they exist in the intact grain". Whole grains are rich in nutrients, dietary fibre, a range of antioxidants, and phytochemicals. Observational studies have shown that diets higher in whole grains positively impact chronic diseases such as type 2 diabetes mellitus, cardiovascular disease, certain cancers, and other influencing risk factors such as weight.
A 2022 systematic review published in Nutrients found that replacing refined grains with whole grains can help reduce at least one inflammatory marker. The main nutrient in whole grains responsible for their anti-inflammatory benefits is dietary fibre, which also provides food for your microbiome (the healthy bacteria in your gut) that, in turn, helps lower inflammation throughout your body. Other supporting nutrients like phytochemicals, fatty acids, vitamins, and minerals also play a role in reducing inflammation.
There are many whole grains that can be incorporated into an anti-inflammatory diet. These include millet, brown or wild rice, quinoa, amaranth, flax, wheat berries, barley, steel-cut oats, and buckwheat. Culinary dietitian Wendy Jo Peterson, M.S., RDN, author of 10 cookbooks, including Bread Making for Dummies, is an avid supporter of including whole grains in a balanced everyday diet. She notes that ancient grains like buckwheat contain more fibre than their wheat counterparts and also contain the phytochemicals rutin and quercetin—antioxidants known to reduce inflammation.
Oats are another excellent option for a whole grain that may offer anti-inflammatory effects. They are affordable, abundant, and versatile, with the ability to be incorporated into both sweet and savoury dishes. Oats contain phenols that reduce free radicals in the body, which, over time, can lead to inflammation. Diets high in foods with phenols may help combat free radicals, preventing inflammation from setting in.
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Farro is a great choice
Farro is also a nutrient-rich whole grain, packed with protein, fibre, and minerals like magnesium, zinc, and several B vitamins. It is said to have sustained the Romans as they conquered the world 7,000 years ago. Legend has it that Julius Caesar himself brought farro to Italy after invading Egypt in 30 B.C. Known as "the Pharaoh's wheat", farro was a staple in Roman society.
Farro is a versatile grain that can be used in a variety of dishes, from risottos to salads, soups to breakfast bowls. It is a great substitute for rice and other more familiar grains. Farro is also a good source of dietary fibre, which can help reduce inflammation throughout the body. Dietary fibre also keeps you fuller for longer, supporting a healthy weight.
In addition, farro is a good choice for those seeking to reduce their risk of diabetes, heart disease, and cardiovascular disease. Its magnesium content is important in glucose and insulin secretion, which helps fight metabolic syndrome, a strong predictor of type 2 diabetes and cardiovascular disease. Farro also has a low gluten content, making it easier to digest than modern wheat.
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Refined grains increase inflammation
Numerous studies have linked consuming grains to inflammation, with the most direct links focusing on refined grains like wheat flour. Refined grains have been linked to higher levels of inflammatory markers in the blood, which is not only bad for arthritis but may also increase your risk for other inflammatory conditions, such as heart disease and diabetes.
When choosing grains, it is best to opt for whole grains instead of refined grains. Whole grains include millet, basmati, brown or wild rice, quinoa, amaranth, flax, wheat berries, barley, steel-cut oats, and buckwheat. Whole grains contain all three parts of the grain—the bran, the germ, and the endosperm. Refined grains, on the other hand, have been processed to remove the bran and germ, which contain most of the vitamins, minerals, and protein. By choosing whole grains, you benefit from the full range of nutrients that these grains have to offer, including dietary fibre, phytochemicals, fatty acids, vitamins, and minerals.
Oats, for example, are a whole grain that is abundant in the diets of countless cultures. They are shelf-stable, easy to keep on hand, and make an excellent addition to both sweet and savoury dishes. Oats contain phenols, which reduce free radicals in the body. Over time, these free radicals can lead to inflammation. Diets high in foods with phenols may help combat free radicals and prevent inflammation.
Quinoa is another versatile, high-protein seed that can be used as a grain substitute. Research suggests that quinoa may suppress the release of pro-inflammatory proteins in the body called cytokines, which play a role in preventing inflammation. Similarly, sorghum is a gluten-free ancient grain that contains bioactive compounds that provide anti-inflammatory effects. The antioxidants in sorghum, such as phenolic acids and flavonoids, fight off free radicals that can cause damage and lead to inflammation over time.
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Quinoa is a high-protein substitute
Quinoa is a versatile, high-protein seed that can be used as a substitute for grains in an anti-inflammatory diet. It is a complete protein, meaning it contains all nine essential amino acids that our bodies cannot produce on their own. Quinoa is also a good source of fibre, antioxidants, and other nutrients. It is naturally gluten-free, making it a nutritious choice for those following a gluten-free diet.
Quinoa has been cultivated for about 5000 years and is indigenous to the Andean region of South America, including Bolivia, Ecuador, Chile, and Peru. It is considered a whole grain and is often used as a substitute for rice in stir-fries and sushi. It can also be added to salads, soups, or used in place of pasta in pasta salads. Quinoa comes in various colours, including black, red, yellow, and white, with white and yellow quinoa having the mildest flavour.
The high fibre and protein content of quinoa can help you feel full for longer, making it a helpful food for weight management. Quinoa is also a good source of complex carbohydrates, and its low glycemic index can help regulate glucose levels, making it a beneficial food for people with diabetes. In addition, the fibre in quinoa can help lower LDL cholesterol levels, which is important for maintaining heart health and reducing the risk of cardiovascular disease and stroke.
Quinoa contains several plant compounds, including quercetin and kaempferol, which have anti-inflammatory and antioxidant properties. These compounds help protect the body's cells from damage caused by free radicals. Research also suggests that quinoa may suppress the release of pro-inflammatory proteins called cytokines, which could help prevent inflammation in the body.
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Grains may reduce arthritis symptoms
Grains are an important part of a balanced diet, but not all grains are created equal when it comes to managing arthritis symptoms. Eating refined grains might aggravate inflammation, making your joints hurt more. Whole grains, on the other hand, are rich in B vitamins and antioxidants, which protect cells from damage and reduce inflammation throughout the body.
So, which grains are safe for an anti-inflammatory diet? Here are some options:
- Quinoa: A versatile, high-protein seed that can be used as a grain substitute. Research suggests it might suppress the release of pro-inflammatory proteins, helping to prevent inflammation.
- Sorghum: A gluten-free, ancient cereal grain that contains bioactive compounds with anti-inflammatory effects. It is also rich in protein, making it a great substitute for white flour in baked goods.
- Oats: Whole oats are high in protein and naturally gluten-free. They contain beta-glucan fiber, which has cholesterol-lowering effects, and phenols, which reduce free radicals in the body, thereby offering potential anti-inflammatory benefits.
- Buckwheat: This ancient grain is commonly used in European breads and contains more fiber than its wheat counterparts. It also includes the phytochemicals rutin and quercetin, antioxidants known to reduce inflammation.
- Bulgur: This nutty-tasting grain comes from cracked whole wheat and can be used in recipes as a rice or couscous substitute.
- Millet: Millet is a gluten-free grain that can be used as an alternative to rice or added to baked goods.
In addition to these grains, remember that an anti-inflammatory diet similar to the Mediterranean diet can be beneficial for arthritis. This includes choosing whole grains, such as brown rice, wild rice, barley, and steel-cut oats, over refined grains.
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Frequently asked questions
Whole grains are considered safe and healthy for an anti-inflammatory diet. This includes grains like millet, brown rice, wild rice, quinoa, amaranth, flax, wheat berries, barley, steel-cut oats, buckwheat, and farro.
Whole grains are a great substitute for refined grains. For example, use quinoa or brown rice instead of white rice. Choose whole wheat bread over white bread, and opt for steel-cut oats instead of instant oats.
Whole grains are rich in fibre, which helps to reduce inflammation in the body. They also contain antioxidants that protect the body from damage caused by free radicals, which can contribute to chronic inflammation.
Yes, whole grains are a good source of B vitamins and are high in fibre, which can help to lower cholesterol and reduce the risk of heart disease and stroke.
Refined grains, such as white flour and white rice, are not considered anti-inflammatory and may aggravate inflammation. It is best to avoid these grains and choose whole grain options instead.
