I realize the title of this post is rather shocking. I was floored too, when I first heard this information from Rami Nagel, author of Cure Tooth Decay, in a casual hallway conversation at a nutrition conference.
How could whole grains possibly cause cavities? I mean, whole grains are hard to digest, sure, but cavities?
Isn’t white bread, after all, one of the common causes of tooth decay because it is devoid of nutrition and basically white sugar dressed up as food? Isn’t white flour one of the “displacing foods of modern commerce” as written about by Dr. Weston A. Price in his groundbreaking work Nutrition and Physical Degeneration?
Dr. Price himself recommended consuming the entire grain (bran and germ) as have many health experts since his time. Scientific analysis of whole grains indicates a much higher level of minerals and overall nutrition than that of refined grains.
Based on scientific analysis alone, it seems clear that white bread should be avoided in the diet of those seeking nutrient dense foods and vibrant health. The health and condition of the teeth and mouth is a window to the body meaning that oral problems are the canary in the mine for problems brewing elsewhere. Note the strong link between periodontal disease and heart disease and stroke.
But, could there be something else going on here – something that a blind recommendation in favor of whole grains is missing?
Fact is, I know a number of folks that eat a whole foods diet including cod liver oil, never eat white bread and even go so far as to make their own whole wheat bread with fresh flour and they are still having cavity problems in the family.
Let’s dig beyond the sterile walls of a lab and see what else might be in play ….
Traditional Societies Did Not Typically Use the Whole Grain
The argument against whole grains stems from Rami’s claim that traditional societies did not usually make use of the entire grain. Rami has studied this issue in depth and has confirmed that the practice of removing the bran occurs traditionally in the French Alps with rye, in Africa with wheat and corn, and in Tibet with barley.
Why did these cultures remove the bran? Apparently, the practice occurs because the bran is loaded with plant toxins such as lectins that cannot easily be removed by sprouting, sour leavening, soaking or even cooking.
In the second edition of Cure Tooth Decay, Rami therefore recommends removal of the bran from wheat, spelt, rye, kamut, barley, corn, millet and oats through sifting or sieving.
Quinoa, buckwheat, and aramanth appear to be exceptions to this rule. Rice falls somewhere in between as traditional rice eating cultures typically removed some or all the rice bran before cooking. This was accomplished by pounding the rice into what is referred to as partially milled rice. I wrote about this in a past article which discusses why white rice is healthier than brown.
Once the Bran is Removed, What’s Next?
Rami goes further suggesting that whole grains must be soured first to significantly reduce phytic acid. Phytic acid is another big reason why grains cause cavities as this powerful anti-nutrient very effectively blocks mineral absorption in the gut. Phytic acid causes severe rickets when given to dogs as discovered and studied by researcher Edward Mellanby.
Rami’s research also indicates that sprouting grains does not reduce phytic acid significantly enough to make them safe for consumption.
In addition, Rami told me that soaking whole or sprouted grains in buttermilk, clabber, yogurt or kefir does not seem to reduce phytic acid content significantly. However, he did say that soaking will reduce phytic acid content but that plain, filtered water plus liquid whey is the best method for accomplishing this (substitute fresh lemon juice or apple cider vinegar for dairy free soaking).
What Are You Going To Do about Whole Grains?
I greatly respect Rami Nagel’s work and I think what he is discovering regarding tooth decay and healing tooth and gum problems in general is truly ground breaking. Therefore, I plan to adjust the preparation of grains in my own home based on our conversation that is summarized in this post. Here’s what I plan to do:
- Since I usually prepare my freshly ground grains by soaking in yogurt or kefir, I will immediately modify this approach to soaking in filtered water plus liquid whey instead. The rule of thumb for soaking is one cup of filtered water plus 1 TBL liquid whey per cup of flour mixed well together, covered and left overnight on the counter.
- I will begin sifting my flour to remove most of the bran before soaking.
- I will be sifting and then soaking my sprouted flour before baking since sprouting alone does not seem to reduce phytic acid content significantly.
- I had already switched years ago to white basmati rice from brown rice so no change needs to be made there.
What changes to your grain preparation techniques will you implement based on this information, if any? Please share your ideas.
Lizabeth
Just when I start to think I am getting the hang of all of this, something new comes along! Actually I am happy to hear it because sprouting is just out of the question for me right now and the only sprouted wheat flour at the store locally is 6.99 for 2 lbs. SO I will stick with having my friend grind up my wheat for me and I'll try the sifter before soaking.
I have looked at the paleo type diet as well.
I have recently been finding on my weight loss journey, that when I eat a meal that is based on grains, such as pasta, or lots of yummy homemade bread, that the following morning I have gained about 2 lbs! then after avoiding grains for a couple of days the weight comes right off. I believe this is water weight combined with the fact that eating carbs without sufficient protein/fat counterparts causes an insulin spike leading to fat storage. So I am just trying to avoid grain based carbs for now. It's easier for me (I have twin one year old girls, 2 other children and a part time job). Besides, try as I may, I can't get my bread to rise and I am tired of baking little dense balls that we could play rugby with…
p.s. Where do you get liquid whey from?
kitchenrecovery
Personally, the points made in the letter Phytic Phobia from Wise Traditions resonated well with me.
Good to know that whey works best, that is what I find makes the best tasting porridge.
Sarah, the Healthy Home Economist
When sprouting, only just the nub of the sprout should show before drying them out in a warm oven or dehydrator. The longer you let the sprout grow, the more of the germ is used up and the less flour you will get when you grind them up. This is why it is so hard to grind them if you let the sprout go too long.
malitaylor
Sarah,
I have found quite a bit of conflicting information about sprouting flour. Essential Eating claims that most home sprouted flour is drowned. Which doesn't make sense if it sprouts, as a growing sprout is considered a living food. Also there is The Falling Number Test, which I am not sure how it applies to home sprouters. Is it implying that you would need as a home sprouter to let your sprouts grow longer than just a bud to ensure that there is sufficiet enzyme activity and that phytic acid is broken down? Does the number even matter with what Rami suggests? I have read all over the web that anywhere from buds to one inch sprouts are sufficient to reduce intolerance to grains & phytic acid. I have sprouted to buds and as long as one half of an inch(is this a correct statement then to call sprouts living? and does Rami then suggest just a minimum of sprouting because you are then going to soak? what about when you cannot soak?) The longer the sprout the harder it seems for my NutriMill to grind, even thought I am quite sure the sprouts are sufficiently dehydrated, longer sprouts also seems to behave differently in baking which as you know can be frustrating. I would like to provide my family with the most nutritious option possible and am a little uncertain on this. Thank You.
Jenny @ Nourished Kitchen
I typically ferment my grains, using sprouted grains for a double-whammy approach. Some people have commented that that method seems redundant or excessive; however, it's actually easier for me to just keep one type of flour around (sprouted) for whatever I'm using. After talking with you at the conference, I'll probably start sifting the flour too.
Crystal
Jenny, how do you ferment your grain?. Bread, grains, etc. is something I’ve looked for (unsuccessfully) on your site, as you one of my top go-to places when it comes to food. 🙂
Anonymous
I have healed three of my son's cavities, and significantly improved the structure of his permanent teeth coming in without going to such extremes. I am not saying that it's wrong to sift the bran, but we also have to be practical and not everyone can do this on a regular basis. It's easy to get overwhelmed with all the soaking, fermenting, grinding, sifting…. I'm homeschooling my three children and am barely able to keep up with the laundry, house, and cooking, so I have to draw the line somewhere. Back when I first started changing over to whole foods the first change I made was feeding my children eggs every morning for breakfast instead of cereal. At that time they weren't even eggs from the farm! I also made bread instead of buying it. These two changes alone made my son's teeth markedly better. I know, these are baby steps and most people reading this blog are way beyond that, but for someone just starting out in the real food movement, know that baby steps can make a difference! More recently, after coming off of the GAPS diet and accidentally overdoing the nuts, my son's teeth were showing signs of decay again and the teeth coming in weren't well developed. I gave him vitamin D3 and vitamin K2 (which happens to be the "X-factor" that Dr. Price discovered) supplements and I can see a line across two teeth that were half-way in when I started the supplements. Before the vitamins they show abnormal calcification, and after the vitamins they appear normal. Two cavities also healed during that time.
So if you can't do it all, don't be afraid to supplement a little. It is very difficult to correct severe vitamin deficiencies from food alone, and it takes a long time. While my children are growing and developing, I've chosen to correct their deficiencies with quality supplements, and then maintain the levels with whole foods.
Just my 2 cents.
Kris
Thank you Anon. I am one of those people starting out who is now completely overwhelmed. I have been soaking and sprouting my own flour to make my own bread, and am trying to take in this “new” information. I appreciate your encouraging words.
Sarah, thank you for informing us. I appreciate your site! I am trying to soak everything in.
Does anyone know where to buy a good quality vitamin K2 supplement?
Elliot
I think I'm proof that whole grains cause cavities. I was a vegan for a number of years but not a junk food vegan. Whole grains, beans, veggies, etc. I assumed that this would protect me from most any kind of health problem. Unfortunately I seemed to have trouble with my teeth. In fact if I remember correctly, I had something like a half dozen cavities. Boy was I surprised. Again, unfortunately because part of my identity seemed to be connected to being a vegan (morally superior!) I couldn't or wouldn't make the necessary changes. It took many years (and a couple of lost teeth!) for this to happen.
Thanks for the great article.
Chloe
I have an old flour sifter from my grandmother, and use it to sift my freshly milled flour (small batches using a Vitamix with frozen grain to minimize overheating). But I don't really catch much in the sifting other than a few wheat berries that were only partially ground. How fine of a mesh would one have to have to catch bran? Just seems to me that the grinding process is so thorough with most modern tools that it would be hard to sift bran out. Any ideas?
Josefina
A much too late response, but in case anyone else comes across this, I think the problem might be the grinder? Too fine? Perhaps back in the day when grinding was done by hand, the germ could not be broken down as finely as it can by using an electrical appliance.
Candelyn
There is a way to remove the bran from whole wheat flour by making a dough first, kneading it until the gluten is highly developed, and then rinsing that dough under water. All the bran just washes away, but the dough stays together because the gluten has been so worked up. I haven’t done it in years, but it worked great. At the time, I even saved the bran to make bran muffins. Drained it through a sieve or something.
Sarah, the Healthy Home Economist
Hi Shari, great testimonial. I think we are on the same page, actually. What I meant and I guess didn't come across so well is that going completely grain free is much more expensive that eating even some as you are doing. We eat far fewer grains than we did prior to going on GAPS for about 6 months and reintroducing some grains has reduced the food bill considerably than it was while on GAPS. But, I we have not experienced any cavity issues/high dental bills, so that definitely should be considered as well which I had not thought of.
Anonymous
I have found this theory to be very TRUE for us.
We ate freshly ground flour of many whole grains for years (mainly whole wheat) and then converted over to NT style eating about 15 years ago. Our children had many cavities and it was very frustrating! We decided to go on the GAPS diet and were very strict for about six months, than ever since, we have eaten drastically fewer grain products. We still get most of our starchy carbs from vegetables. We also limited fruit to one piece a day. We continued a high amount of the good fats, clo and lots of broth. It took about a year before we saw improvement at the dentist. It now has been a few years and they are consistently getting little to no cavities! So I know, without a doubt, it was the answer for us. We did not go to the extreme Rami prescribes in his book. I have a lot of teenagers and it just was not going to happen, though I did slip a lot more organ meats and raw eggs into the younger children's food.
Shari Wagner
SE MN WAP Chapter Leader
P.S. I beg to differ with you Sarah. We were paying thousands of dollars at the dentist on tooth repair (we have eight children). I would much rather put that money into their health, hence, a healthier diet with drastically fewer grains.