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
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.
Hi Bobbie, I don’t do well at all on beans even if soaked. Just because a food is prepared properly doesn’t mean it will work for you. Beans are not a traditional food for my cultural heritage (Northern European) so that is probably why. Others do great on soaked beans. You should still use your oats. I use oats in my home, just not everyday. I have a blog on coconut flour and soaking it that you can find in the archives. I do not soak my basmati rice as we eat it only occasionally and it is not a staple in our diet (we eat it maybe twice a month). However, I plan to start sprouting my rice and am learning how to do this. What Rami is finding does contradict much of the grain preparation in NT for sure which is where I learned all my techniques. I am open to new preparation methods and the ultimate test is how you feel and respond when you eat a traditional food. There is no substitute for listening to your body and noticing/observing the effects of a food on your own personal biology.
Hi Bobbie, it used to be that traditional wisdom was passed down generation to generation. Much has been lost as our culture has gone down the rabbit hole of processed foods since WWII. Going back to Big Macs and canned foods is not the answer to being discouraged, however. Being flexible and open to change is the answer and doing the best you can WITH WHAT YOU KNOW AT THE TIME and yet being out of the box enough to make changes when necessary is the way to go. You obviously have the discernment to make changes, so stick with it and stay nimble in the kitchen with your cooking methods as more of our traditional heritage is rediscovered by researchers such as Rami Nagel.
Sara,
Thank you for responding so quickly to my comment but could you possibly answer any of my questions above? I am truly lost as to where to go from here as it seems that I am doing everything wrong. Thank you!
Hi Sarah. What about the Amish? How do they prepare their grains? I’m just wondering if their wisdom was passed down and not lost.
Hi Kate Collins. I have a question. If there are no academic studies showing that whole grains cause cavities how can the two doctors assure you.
Ya,
Since all they have is 35+ yrs of anecdotal evidence, the dental professionals we contacted stated that the number of cavities they see in their patients is almost always directly related to the patient’s dental care, not diet. When asked, they gave this example. If their patients consume sugar (documented to cause more cavities) brush and floss as instructed, they do not incur more cavities than those that do not comsume sugar.
I don’t remember Dr. Price mentioning anything about indigenous cultures sifting out the bran coat (which contains most of the nutrients) during their food preparation. I would be very interested to learn if that was the case.
Plus, most of the whole grain consumed in previous cultures was sprouted, which converts the whole grain into a plant and therefore digests as a vegetable. So are we talking about two different foods here — sprouted and unsprouted whole grain? As they digest totally different.
Hope this helps and thanks for the discussion.
Hi Sara,
I have several questions for you after reading this post and another by Rami Nagel on WAPF website titled “Living with Phytic Acid”. I have always soaked pinto and black beans for 24 hours before cooking but now need to soak/sprout for several days and then they still aren’t very good for us, just not as bad? Also, I’ve read that he doesn’t recommend the use of coconut flour and that traditional cultures sour coconut milk to reduce the phytic acid. Is coconut oil still good for us if the rest of the coconut is not? Will you still be using coconut milk and flour ( I am currently well stocked on both!)? He says wheat must be stone ground ( I just bought a nutrimill!) and that oats are not safe to eat. I just bought a 25 lb bag of organic rolled oats! I make a raw granola with oats soaked for 24 hours with ACV, mixed with butter, virgin coconut oil, raw honey and organic maple syrup that is then dehydrated for 24 hrs at 110 degrees in my dehydrator so as not to lose the benefit of the raw ACV, raw honey and coconut oil. Should this instead be cooked, or is it unhealthy to eat at all? Also, do you prepare your basmati rice as he recommends ( long soaking/cooking) or as the package directs? I apologize for all the random questions! I guess I’m just wondering if you agree with everything he teaches (because much of it seems to go against what you have written) or just this in particular. I am beginning to feel like nothing is is safe to eat. I spend at least 4-5 hours in the kitchen every day .We eat local and/or organic produce , all grass fed meat, pastured eggs, raw dairy and no processed food. I am currently sprouting and grinding my wheat and baking all of our breads. I am trying to feed my 2 small children as healthy as possible but “Healthy” seems to change daily and I can’t keep up! I am so discouraged and my husband says we should just go back to canned food and Big Macs! How do you know when to follow something and when to say “ENOUGH”! Any advice would be so appreciated!
HI Lara, the minimum is 6 months, the average is 18 months and some folks it takes 3 years or so to heal. I’ve already done a post on kids lunch boxes. Do a search and you should find it.
thanks Sarah for your reply. Could you tell me what you think is a brief period as when I read the book it talks about a minumum of 18months. I love your site however I would love to see you do a post on kids lunch boxes as I really struggle in that area to try and avoid grains and keep things interesting and real for them. Thank you for your wonderful site it makes a real difference to mine and my families health
Sarah, I’ve been meaning to update you. For my traditional Spanish cookies, I sifted my flour using my oil splatter guard. I was quite in awe to see the bran separate. Not all of it but quite a bit! It made for a lighter cookie and it had some health benefits as well. Thanks for the post Sarah!
Oh, and I don't know about a theromix. I am not familiar with that model.
My kids never went GAPS and didn't need to as they have very strong digestion and no autoimmune issues. My husband and I had lingering digestive issues to deal with despite years of eating traditionally, so a brief GAPS period took care of that quickly and easily. I would surmise that the vast majority of Westerners would benefit tremendously from at least a short period of time on GAPS as hardly anyone has escaped the processed food, antibiotics etc regime for their entire life.
Hi Sarah
I am just wondering if your family had always eaten so healthily why did you all go on the GAPS diet for 6 months. We eat traditionally however still seem to get more of our share of colds etc and some teeth issues and I am wondering whether we should to go on the GAPS diet, I was also wondering whether you had any thoughts on whether a theromix is a good grain mill.
Thanks for your great great site
Hi Alina, you MUST cook the oatmeal after soaking it overnight. It only takes a few minutes on medium heat to cook it up until it is nice and soft.