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good grains and bad grains not all grains are created equal and that means that you can have a little bit of flexibility with some kinds of grains but other grains I feel like you really should be avoiding and it comes down to just really how they react with it in the body the body gets a little bit confused with specific grains and all has to do with some complex stuff known as Pro lemons but I’m gonna make it very very simple by the end of this video you’re gonna be kind of a pseudo expert when it comes down to grains but more importantly towards the latter half of this video I’m gonna give you grains that I approve of and grains that I think you should stay away from now granted this is not necessarily applicable towards a low carb or keto lifestyle but it definitely could be applied if you’re doing an intermittent fasting lifestyle you are tuned into the Internet’s leading performance nutrition and fat loss channel new videos on Tuesday Friday and Sunday at 7 a.m. Pacific time and 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we really have issues that go far beyond that so let me break this all down within any kind of grain we have four different proteins okay we have gluten we have Pro Lemon we have albumin and we have globulin okay now these all play a role and we’re not going to go into detail on a lot of them but what I will say is that gluten is not necessarily a constituent of a given grain or if wheat it’s it’s more so a molecular combination what gluten is is a combination of gluten and prolamin that equals gluten so believe it or not itself isn’t really the problem the problem is something known as gliadin okay now what gliadin is is a soluble fraction of pro limit okay so really gluten is a combination of pro lemon and gluten but the actual problem that a lot of us face with gluten whether you’re celiac or you just have a sensitivity is actually a component of the pro lemon and the reason is is it’s actually a primary antigen so when someone has celiac disease they end up with an antigen response they have an antibody response to the gliadin to that specific pro limit okay so this is where things get really interesting though and here’s when you would actually break it down it all makes sense right some different grains have different combinations of proteins and what ends up happening is lines get crossed like which grains have proteins that ultimately equal gluten right like we can have a grain that has albumin and pro lemon or we can have a grain that has globulin and pro lemon okay so we can still have that Pro a min even if it’s not gluten but let’s break it down further and I know this is complex but trust me it will make sense an example would be in wheat the pro lemon is gliadin in corn the pro lemon is something else known as Xion in rice it’s a raisin in oats it’s a Venant no point in saying all this is that all grains have some combination of these proteins and a lot of grains almost all of them have Pro lemons in them but only a couple actually have the pro lemon that’s going to lead to gliadin so what I mean when I say this all is that different grains will still have a crossover effect that causes us to have a problem now gluten is not just an issue for people with celiac gluten causes an immune response within the body because it’s been consumed so much yeah we have consumed so much gluten over the past 50 60 70 years that we have actually evolved into people that don’t metabolize gluten as well we have an IgA response now a lot of that has to do with what are called WGA so wheat germ agglutinins it’s a hard word to say we’ll just call them W GA s W GA s are essentially a form of lectin and what happens with this is they cause glycoproteins to stick together now again that’s complex but what that means is it causes the proteins to glob together in our gut even if they’re not gluten even if they’re not gluten that means rice and things like that can cause this they’ll clog up and it resembles a celiac response and it’s all because of the immune system and because of the mechanical active it globbing up in our intestinal tract so yes even if you don’t have celiac you can have a crossover response from corn from rice from oats from anything really if you have the right proteins in line I’m gonna break this all down when I give you the best and worst okay so if someone has celiac and they have rice sometimes they’ll have a celiac response and they’re like I didn’t have gluten but they still have a response because their immune system is getting confused now what this does when we have these glycoproteins stick is it causes our red blood cells to clump together that kills our immune system causes a lot of issues but also blocks what’s called leptin so for those of you that are in the fat loss world leptin is what communicates from the fat cell to the brain to tell the brain that hey we have enough fat on hand so you can rev up the metabolism it blocks left in so it blocks it cuts the the cord so that the fat cell cannot call the brain and tell the brain it’s time to burn fat so yes you can store a lot more fat if you are eating the wrong grains okay so now I want to break down the safest but I also want to break down the ones that you should exercise a little bit of caution with and it all comes down to the combination of what proteins and what you know which ones have acally Adhan and things like that so let’s go ahead and let’s break down which ones are good which ones are bad now of course there’s a lot more than just this there’s tons and tons of grains out there and I’m gonna break it down a little bit more but these are kind of the basic ones the safest there’s a great grain out there called teff okay teff is probably the lowest inflammatory grain that you can find it’s similar to quinoa it’s us it’s kind of like couscous but couscous is wheat so we don’t want couscous so teff is really really cool stuff I recommend that one so if you’re on an intermittent fasting lifestyle and you’re not doing keto this would be a great thing for you to add into your to your nightly mix after you break your fast just a great good quality grain quinoa quinoa is pretty darn safe it doesn’t have gliadin in it it’s the combination of the proteins that are in there are usually pretty safe and people don’t usually have a heavy immune response with quinoa however it does have some of the actual amylase inhibitors so it can mechanically be hard to break down because it doesn’t digest all the way so just note that okay buckwheat doesn’t have gluten doesn’t have gliadin you’re safe to go at buckwheat so buckwheat flour is a great thing to cook with okay then we have tapioca starch and arrowroot starch if you are on a low-carb diet these are really great because they hold a lot of water so you can get by with a little bit of tapioca and a little bit of arrowroot and it goes a long way it’s a great thickener I recommend it over cornstarch cornstarch is highly genetically modified which can cause some issues and that’s a story for another day so go for tapioca or arrowroot much better rice you have to be careful with rice I recommend going for wild rice okay that way you’re getting a full spectrum of nutrients brown rice can be hard because the shell literally is hard to break down it’s a shell that brown rice outer casing and then white rice a lot of times we have a high degree of these WGA s that cause a side effect that’s not directly related to gliadin but it’s directly related to sort of the clumping okay of those glycoproteins so we’ve got to be careful with rice and the same thing with corn anything that’s mass produced in a crazy way like that a lot of times we have this crossover in this cross-contamination so just want to be careful there but these are what I would say are the safest ones and those are the ones that you can kind of lean with now of course you can always use other starches like potato starches and things like that but those aren’t grains so we’re not going to go down that rabbit hole ones I want you to use caution with wheat obviously it doesn’t matter who you are whether you have celiac or not we have immune responses to wheat and I’ve talked about it in other videos when you look at frozen plasma and frozen blood cultures from 1946 compared to today they have different responses to modern-day gluten the older frozen Sarah didn’t have an issue with the gluten but today’s plasma does it’s us that’s changing not just the Wii the Wii it’s changing too but we’re changing because we’ve consumed it so much so if anyone tries to tell you that gluten-free is a fad well it’s not a fad it’s legit stuff okay rye definitely be careful with rye still has gliadin okay it’s not wheat but it still has the gliadin in there spelt you definitely want to be a little bit cautious seller I want to say afraid of it but you want to be cautious of it okay because a lot of times people will say it’s a gluten-free flour but no-spill still has Gilead and it’s dangerous stuff barley again still in that same classification and then we have farro in Durham okay we want to be careful with those flowers a lot of times people will say Oh brown farro anything like that our durum flour it’s good to go no it’s not these are they’re twisted around oh they’re whole grains they’re healthy grains no they’re still full of gladdened they have gluten we don’t want that that’s gonna be hard on your system especially after you’ve been fasting and your body’s gonna be sensitive one that I didn’t put in here is oats because oats is a bit of a wild card technically oats don’t have gluten but most of the time you’re gonna find brands that still have oats that contain gluten because they’re harvested in the same fashion and there’s a lot of the same cross-pollination a lot of times they’ll recycle through wheat harvest and then replant oats in the same area so a lot of cross-contamination at the farming level and of course at the Machine level so you have to be really careful when it’s when this cross-contamination at the farming level you’re going to get a good amount of Glee add-ins still in your system so that’s the breakdown if you’re fasting and you’re just wanting to break your fast with good clean grains these are the ones that I recommend okay stick with those even if you’re doing keto these are going to be lower glycemic and a little bit safer if you want to have some starches now and then anyhow I hope this cleared some stuff up I know it’s a complicated topic if you want more of the grain grain science I’m happy to dive into it but I wanted to test the waters and see if this is something that you guys want to hear about as always to keep it locked down on the channel see you in the next video
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Most and Least Dangerous GRAINS! – Thomas DeLauer
Glutens found in wheat, rye, and barley are known by different names, but they all contain the protein fraction gliadin
These glutens contain the protein fraction gliadin – negative reactions to protein from different gluten grains are all caused by the same type of protein (wheat, as well as rye and barley contain gliadin)
Prolamins function as storage proteins in plants and are the major source of important proteins for seed germination
In fact, prolamins account for approximately half the total protein in all grains – there are many different prolamins, all characterized by their high content of the amino acid proline
Usually food proteins are degraded into very small peptides or individual amino acids by digestive enzymes (called peptidases or proteases) before they are transported across the gut epithelium.
However, prolamins are not completely broken down in the normal digestive process, both because the structure of these proteins is not compatible with our digestive enzymes (which are not good at breaking apart proline-rich proteins into individual amino acids)
Also because the seeds that contain prolamins also contain protease inhibitors (compounds that stop our enzymes from breaking down proteins, a part of the seed’s natural defense mechanisms
Most of the current understanding of how prolamins cross and damage the gut barrier comes from studies of various gliadin fragments (which are commonly formed when gluten is partly digested by our proteases)
Fragments of gliadin have been well-characterized in terms of their effect on the gut barrier and their ability to activate both the innate and the adaptive immune systems
Zonulin is released by enterocytes into the gut lumen (inside the gut), where it travels downstream and then binds to at least two different types of receptors in the enterocyte apical membrane, PAR2 and EGFr, which creates intracellular signaling cascades that displace important tight junction proteins (decreasing the protein-protein interactions that form the tight junction) thereby causing tight junctions to open and intestinal permeability to increase
IgA antibodies perform a variety of functions in the brush border and lumen of the intestine, including what is called immune exclusion, which is the interference with the ability of antigens (including viruses, bacteria, bacterial toxins, and enzymes) to adhere to and penetrate the gut barrier
IgA antibodies are then recycled by a mechanism called retrotranscytosis; that is, they are transported from the apical to the basolateral side of the cell, or from inside the gut back into the body
When gliadin crosses the gut barrier by retrotranscytosis, it is basically exploiting a normal recycling pathway and mechanism meant to protect the cells of the gut barrier from being damaged by infectious organisms