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.
thanks, sarah. this is a big deal to me as i was raised on a macrobiotic diet and suffered very extensive early childhood dental caries, and still have cavities that developed in my teenaged years. nutritionally, i believe i just never got a goof start, so obtaining full dental health is an uphill battle for me.
Hi Emm, please remember that the goal is not to eliminate phytates from the diet which would prove impossible, but to keep them at a manageable level via food preparation methods like traditional cultures practiced. Sifting your flour to remove much of the bran and soaking or sour leavening the dough before baking seems to be the best method for significant phytate reduction based on Rami’s research.
for more info i found this article, by rami himself-http://www.westonaprice.org/food-features/1893-living-with-phytic-acid.html
its very confusing. i am concerned because i personally dont do well eating gluten grains and was hoping arrowroot was a safe alternative, but in the above referenced article, the author states that we can assume arrowroot also contins phytates! so is buckwheat pretty low in phytates? i didnt see the exact figure on any of his charts. thanks to anyone w/more info
Hi Emily, grains have antinutrients and there is still phytic acid present even with the bran removed that soaking can eliminate. I myself do not soak my white basmati rice, but we only eat it twice a month if that so I don’t consider it to be a problem. If we ate it even once a week, I would definitely soak it.
Just finding this article now. I wanted to ask you about organic/natural toothpaste. And I found this somewhat shocking info! Bran not good for us? I thought it had the much needed fiber for our colons. Is that a wives’ tale? Ugh! So, what I think you’re saying is, sprout the grains (wheat, rice, whatever), then if wheat, sift out the bran, then soak it? How long to soak/sprout rice?
I too, feel like Bobbi above. I spend a LOT of time in the kitchen to feed my family of 8 and have snacks and fresh foods available. Now it seems that what I’ve learned isn’t great either. It’s discouraging. 🙁 Don’t worry, I’m not shooting the messenger. I myself got greater bowel distress from eating my whole grain fresh ground homemade wheat bread. It’s amazing how sensitive you become when weeding out all the garbage. I can no longer enjoy eating in a restaurant, because I can immediately taste the MSG in the sauces and marinated meats, etc. Double 🙁 Anyway, I will follow what you say to the extent that it works for our family, but we will DEFINITELY NOT go back to the way we ate before. My husband is eating just about EVERYTHING I make now and he also wants to eat organic. He’s even drinking my Kefir smoothies WITHOUT extra sugar! So this has all been a blessing to us. Just shocking to read this info being not in line with what I’ve read in NT.
Starchy vegetables like sweet potatoes or beans (soaked first before cooking) could be considered.
what are some alternative carbs that we can safetly eat if dealing w/tooth decay? arrowroot and tapioca, are these good as far as not having phytates?
just curious- if eating white rice, basmati or otherwise, why would you soak/ferment at all, as all the bran, germ is gone? its essentially a pure starch, like a peeled potato, with no anti-nutrients, right?
Hi Lara, sourdough is where the dough is fermented, not soaked. Sourdough is a completely different method of preparing grains than soaking but also highly effective at breaking down phytic acid according to Rami Nagel. Soaked breads are very cake like typically like banana bread etc. Sandwich breads are typically sourdough, not soaked. I don’t know about suppliers in Australia. Best to contact your WAPF Chapter Leader in your area to get the local producers list. westonaprice.org
Hi Sarah
thank you again very much. Could you please tell me what I need to check with suppliers of organic sourdough as there are quite a few organic spelt sourdoughs breads at my local health food store. What makes a proper sourdough . The ingredients in these breads are organic spelt, sourdough, water, olive oil sea salt
Those ingredients look fine. A “fake” sourdough would have yeast in it.
Hi Lara, at the time I wrote that post, was not aware of Rami Nagel’s new research. Sprouted bread is certainly better than plain whole wheat bread, but a true sourdough bread would be better for eliminating phytic acid and other anti-nutrients of which there are many brands listed in the Shopping Guide published by the Weston A. Price Foundation (for $1 plus shipping … westonaprice.org).
Hi Sarah
Is a true sourdough one that is soaked first overnight? Can you really buy breads that have been soaked and not just are sourdoughs -does that make sense? I live in Australia so does the weston price book talk about suppliers overseas
Thanks so much again
Hi Sarah
I found your lunch box ideas thank you. you mention you buy sprouted bread for the kids sandwiches. I am alittle confused as this bread would not be soaked would it. Do you make your own bread and is it any good for sandwiches.