Romford and Ilford Chiropractic Clinic

1. Grains & Seeds
313 High Road Chadwell Heath
Romford , Essex RM6 6AX
Tel : 0208 252 1010 : 0208 262 3140
www.chiropracticcare.co.uk
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Grains are amongst the most widely consumed food groups in the
world today and the refining process has had a massive impact
upon the characteristics and benefits of grains. When we look up
the word ‘refined’ in the dictionary we are led to believe it is a
process whereby impurities are removed. This is unfortunately not
the case instead refining removes all the nutritional goodness and
we lose a vast amount (in some cases all) of the fibre, vitamins and
minerals that existed in the wholegrain form. As a nation we have
embraced refining processes for a number of reasons, namely;
Refined flour has been marketed as being ‘purer’ than unrefined.
- Refined products have a longer shelf-life making them more convenient.
- Food made with refined flour is said to taste lighter.
Generally in the UK when flour is refined only about 70% of the original
grain is left so by law certain minerals and vitamins have to be added to
replace what is lost before it can be sold. In theory this sounds fine
however when we take the following information into account you may
think differently;
- Only certain minerals and vitamins are added other more vitally important nutrients
- are overlooked.
- The public are largely unaware of nutrient losses during processing and believe that the
addition of vitamins and minerals is more than they
- would get in nature (rather than less)
- There is no specification about the form of nutrients added. Companies use the cheapest
option which is often in a format which is less available to the body.
In summary, fortifying flour after processing could never replace what has been
nutritionally lost. The concept is that milling and refining grains dramatically reduce
their vitamin and mineral content. As if losses in vitamins and minerals are not
reason enough to keep our intake of refined grains to a minimum there are also a
number of other disadvantages, with particular reference to white flour as it is so
dominant in our western diet.

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Disadvantages of White Flour
- Certain additives such as carbon dioxide are used in flour and can react with other
substances changing their structure and potentially making them toxic. Having to deal
with these toxins places great demands upon the body.
- Lack of fibre in white flour can be an issue so it is preferable to opt for wholemeal bread
as it has a better balance of soluble and insoluble fibre together.
- Wheat flour contains an incomplete protein.
- Grains in their unrefined form are a low-fat food but when used as flour, in the baking
process, fat is added removing any low fat advantages it previously offered.
Refining grains has not been the only culprit in reducing nutrient losses. Changes in our
environment and the way we now grow cereal crops has had what some would consider, a
profound effect upon mineral content, this has a dramatic effect on us as individuals given that
such a significant part of our diet is derived from grains.
Wheat is so prevalent in our western diet today and as a highly refined grain affects the body in
many ways.
- When we eat wheat based products not only are we getting food which is stripped of its
nutritional goodness but we usually have to contend with the addition of other nutritionally
unhelpful substances such as sugar and salt.
- Refined wheat is deficient in fibre, vitamins and minerals. It needs little digestion and is
absorbed rapidly. This means glucose floods our blood and cells and if it is not expended
as energy straight away the body will store it as fat which can lead to obesity, diabetes
and low blood sugar levels.
- Over the years wheat as a grain has been modified to produce more ‘efficient’ grains
which are higher in gluten. Gluten is a protein found not only in wheat but in rye, spelt,
barley and oats. Gluten causes the body problems for several reasons, it is very difficult to
digest and the particles can pass from the gut into the blood to form antibodies which
stimulate the release of histamine in different parts of the body causing an allergic
reaction in some people if the level of histamine is high enough. People who experience
this allergic reaction will have accompanying inflammation in their gut which can be so
severe that it wears away the absorptive surface of the gut wall leading to diarrhoea and
wasting due to malabsorption.
- 70% of humans are intolerant/irritated by wheat and this can lead to a number of diseases
namely malabsorption syndrome, irritable bowel syndrome, ulcerative colitis, crohns
disease and often bowel cancer.
- Wheat can contain very large amounts of fungicides and insecticides and other chemical
preservatives to extend the shelf-life far beyond the few days it would naturally take to
spoil, which are extremely toxic to our system.
Wheat
Wheat absorbs more minerals from the ground than any other grain and its nutrient profile is very
similar to that of the human body, so ideally unrefined wheat should be beneficial in our diet. In its
refined form it can be found in bread, cereals, pastry, pasta and other savoury or baked products all
of which are extremely challenging foods in our diet.

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Alternative choices to Wheat
i.e alternatives to bread such as oatcakes, ricecakes, ryevita e.t.c
Wholegrains
Despite the reducing mineral content in our soils and the modifying of many grains, eating
wholegrains in their unrefined form still offer us the best chance to take advantage of any nutritional
goodness that may still be available. Wholegrains can still make a substantial contribution to our
diet.
Millet
Although it is less well known it is an excellent source of grain. Millet is high in iron, magnesium,
potassium, silicon, B vitamins and vitamin E. Most commonly millet is eaten cooked in soups or
stews however when it is sprouted and eaten raw it is also a rich source of digestive enzymes and it
is Gluten free.
Millet supports the digestive system, improves nutrient uptake and is a great energy booster for your
spleen. Sprouted millet is alkalising, counteracting acidity within the body making it less prone to
acid related ailments such as arthritis. By introducing valuable enzymes it will support and
strengthen the digestive system helping to alleviate conditions such as constipation and dry skin.
Additionally due to the high content of silicon in millet it helps to rebuild connective tissue
strengthening the arterial and skeletal systems.
Kamut
An ancient grain from Egypt, not unlike wheat in many ways although surprisingly tolerated by some
people with wheat sensitivities perhaps because it is less modified than wheat. Kamut contains twice
as much protein as wheat and lots of minerals including magnesium and zinc and those all important
essential fatty acids. Kamut can be found in cereals, noodles, pasta and other baked products in
Health Food Stores.
Barley
Probably one of the oldest cultivated cereals dating back to 6000BC. Pearl Barley is the unrefined
version which although contains gluten, the levels are very low. Barley is often used for malting in
beer and fermentation in whiskey and can be cooked in stews and soups. It is said that barley can
help with indigestion and skin dryness.
Rye
A hardy cereal grain which can grow just about anywhere in the world irrespective of soil, altitude or
climate. Rye is lower in gluten than wheat so is often found as a gluten reduced alternative (although
it is quite dense in substance). Rye can be enjoyed cooked, sprouted or ground into flour but
remember the more processing the less nutrients. It is extremely useful for the liver and as such can
help to combat headaches.

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Spelt
This is a wonderful grain offering those with sensitivities to wheat the taste benefit without all of the
symptoms and is a great alternative to refined wheat in bread. Although spelt does contain gluten it
seems easier for sufferers even coeliacs to tolerate. Spelt is full of minerals, high in proteins and
fibre. The nutrients within spelt are more efficiently assimilated by the body. This grain is ideal for
people with constipation, colitis and poor digestion and is a good source of energy.
Maize
Often recognised as its more popular name ‘corn’. Corn is free from cholesterol and a fantastic
source of fibre. In its yellow corn state it provides vitamin A and very small amounts of vitamin C and
iron. Maize can be eaten fresh ‘on the cob’ or ground as polenta, cornmeal, corn flour or even pasta.
Oats
Oats are a rich source of vitamin B and silicon, are very high in protein and dietary fibre and also
contain more ‘good fats’ than other grains. They are wonderful in strengthening bones and
connective tissue and the vitamin B content is beneficial to the nervous system. Oats help to
maintain blood glucose levels as the release energy very slowly so they are ideal to eat for breakfast
as porridge or can be added to soups and deserts.
Buckwheat
Is a great choice as it is gluten free, so is a wonderful substitute food for people intolerant to gluten.
Buckwheat contains 15-20% protein which strengthens blood capillaries and assists the circulatory
system so is great at preventing and treating varicose veins. Buckwheat also tonifies the blood,
stomach, spleen and colon. It can be sprouted, used in salads or combined with vegetables in stews
or soups.
Quinoa
Pronounced Keenwa it is a grain originating in South America. Quinoa is a complete protein which
means it contains all the essential amino acids therefore it is much easier to digest than meat and it
is lower in fat! Rich in minerals and offers a source of calcium which is more readily usable by the
body than that found in milk. Quinoa is wonderful for the supporting the kidneys as it is a ‘swollen
food’ meaning it contains a lot of water when cooked therefore re-hydrating the body. It can help to
reduce the risk of stroke or heart attack as sprouted quinoa is cleansing to the heart and arterial
system and it enhances the bones and skeletal system protecting against bone degeneration and
related disorders. Finally quinoa is great for vegetarians as it contains all the amino acids which are
often missing from beans and lentils.

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Rice
There are many different varieties of rice available to us as consumers, each one processed to
differing degrees with varying characteristics. Rice is low in fat, low in sodium and a high fibre food
and the proteins it contains are of good quality and easily utilised by the body and the B vitamins
found in rice are beneficial for the nervous system. Short grain rice is particularly good for colon
function as it helps to remove toxic waste from the bowel. Whole grain brown rice can be used for
depression and diarrhoea, nausea and diabetes.
Sweet Rice
Is higher in protein and fat than other varieties and more gelatinous so often it is used in desserts
such as rice pudding. Sweet rice should be avoided by people who suffer with excessive mucous but
it can be beneficial in cases of frequent and excessive urination, sweating and diarrhoea.
Polished Rice
Heavily refined therefore removing the nutrient containing outer husk as well as bleaching, cleaning,
polishing (with talc) then oiling to coat the rice. Rice is more digestible in this format but the nutrient
content is dramatically reduced. People eating this type of rice as their main source of food often
develop conditions such as Beriberi due to a lack of vitamin B (thiamin).
Wild Rice
Contains more protein, B vitamins, iron and phosphorus on average than other rice but less of the
other nutrients. Wild rice is a wonderful source of fibre, it is cholesterol free and very low in fat it also
has diuretic properties so it is hugely beneficial to the kidneys and bladder.
Long & Short Grain Rice
Long grain rice is better eaten in the summer as it is less sticky than short grain rice. Short grain rice
has a chewy, nutty flavour which is better eaten in the winter months.
Basmati Rice
Have an aromatic flavour and a lighter texture than other varieties. Wholegrain is a wiser choice than
white due to the refining and polishing to make white rice.
To get the best from grains and how they are helpful?
-Eat only unrefined grains not processed.
-Wash grains well before cooking.
-Cook grains thoroughly until all the water has been absorbed.
-Chew grains well to aid digestion.
-Fibre in wholegrain delays the absorption of glucose and makes it easier for
the insulin producing cells in the pancreas.
-Fibre helps to lower cholesterol in the blood.
-Fibre stimulates the body’s natural anticoagulant reducing the likelihood of
clots and therefore strokes and heart attacks.
-Antioxidants prevent low density lipids which contain cholesterol from
reacting with oxygen and ‘clogging’ up the arteries.
-Phytoestrogens (plant estrogens) protect against cancers.
-Bran layer of grains is a vital source of essential minerals which reduce the
risk of heart disease and diabetes.

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Seeds
Seeds are the givers of life to new plants and food sources. They are packed full of protein, fat-
soluble vitamins and oils (particularly the polyunsaturated fats including fatty acids) Also contain
some B vitamins and minerals such as iron and zinc. Soaking seeds before eating them is a
wonderful way of making them easier to digest.
Sunflower Seeds
Packed with essential fatty acids, vitamins A,E,D and B complex as well as being full of minerals such
as iron, zinc, calcium, potassium and phosphorus. Sunflower seeds are also a wonderful source of
protein. They massage the intestines, tonify the bowels and increase blood flow. Sunflower seeds
boost energy as the B vitamins and essential fatty acids stimulate the adrenals to produce hormones.
They can be eaten raw or soaked or ground and added to foods.
Pumpkin seeds
Characteristically green, these seeds have a high zinc content as well as calcium, B vitamins and
essential fatty acids. Pumpkin seeds can help to rid the intestinal tract of parasites (such as
tapeworm) if eaten regularly. Their zinc and EFA profile makes them useful in preventing and
controlling prostrate problems. Pumpkin seeds can be eaten raw, soaked, ground or added to foods.
Flax Seeds (linseeds)
Flax seeds have abundant levels of omega 3 and 6 essential fatty acids, which are easily assimilated
by the body. They help to lubricate the bowel, nourish the spleen and pancreas and boost the
immune system. Flax seeds can help to regulate weight and are successful in lowering cholesterol
plus they improve immunity and bowel function. They can be eaten raw or soaked or ground and
added to food.
Sesame seeds
Contain up to 25% protein as well as vitamin A, B, E and ‘good’ fats. Sesame seeds offer a rich
source of zinc, potassium, iron, magnesium, copper and calcium. They are useful when added to
grains as they provide amino acids which are usually absent in these foods. Sesame seeds help to
metabolise essential fatty acids and also enhance the production of serotonin. The rich supply of zinc
in sesame seeds means they are a great stress buster. Sesame seeds can be eaten raw or pulped
(tahini), soaked, ground or sprouted.
Alfalfa Seeds
High in vitamins, minerals and amino acids and are an excellent source of digestive enzymes and
bioflavonoid. Alfalfa seeds have four times more vitamin C than most citrus fruits. They nourish your
blood and guts, working particularly on tonifying the intestines and aiding digestion. Alfalfa seeds help
to break down fats, cellulose and starch and they are very useful in regulating digestive disorders as
well as heartburn and bloating. They can be eaten raw, soaked, ground or sprouted.
313 High Road Chadwell Heath
Romford , Essex RM6 6AX
Tel : 0208 252 1010 : 0208 262 3140
www.chiropracticcare.co.uk
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