Quote:
Originally Posted by nelie
I'll have to look up what I was thinking but I thought I wrote up something here previously. There have been at least one disease in the past linked to vitamin deficiencies where grains were cut out. Now it might be that the other sources are less available but taking a multivitamin is a good idea just to be safe.
Quote:
Originally Posted by nelie
And I found what I was possibly thinking about, pellagra, basically niacin deficiency. This isn't generally a worry for many healthy people who eat plenty of tryptophan because the body can make niacin from tryptophan. And tryptophan can be found in meat and legumes. There are plenty of incidences of people not being able to do the conversion though so taking a multivitamin is a good idea to cover your bases.
Quote:
Originally Posted by Arctic Mama
And pellagra is seen in societies with high corn consumption - there is an inhibiting factor there directly related to the poor nutritional quality of corn and need for proper soaking methods. This is actually seen in many grains and one of the reasons I quit consumption - they not only displace more nutrient rich foods, most preparations of them leave them at least somewhat indigestible and can inhibit the assimilation of crucial nutrients.
In most cases, the "deficiencies" caused by low-grain diets, are also because of low-protein and/or low-vegetable intake as well. They're mostly associated with extremely low-variety diets (which is why they're seen mostly in poverty-stricken, drought-stricken, and other near-starvation conditions). They're also usually only seen in remote areas and other locations where medical resources are unavailable or poorly utilized (that is, it's seen in folks who either cannot or will not seek medical attention when troubling symptoms appear).
These deficiencies do not appear full-blown out of the blue. You don't wake up with pellagra. The symptoms appear gradually, and in the USA, the vast majority of people (even of the lowest income) would be seeing a doctor before symptoms because health-threatening.
Folate/folic acid -deficiency is a bigger concern, because it is a leading cause of birth defects, especially of the brain and spinal column. And the mother often experiences no symptoms whatsoever.
While breads and other grain products are often fortified with niacin, folate, and other B vitamins, they probably wouldn't need to be, if folks ate more non-starchy plant foods and organ meats. Many of the "deficiencies" caused by low-grain diets are actually a result of low-plant food diets. In the SAD (standard American Diet), grains are the main (and in some cases only) source of plant foods.
The SAD is extremely low in produce in general, and in low-calorie vegetables in particular. Just taking out grains, isn't the solution if you're not already eating (or replacing the grains with) a wide variety of low-carb, high-fiber vegetables. Eating the widest variety of foods possible is the best strategy for all diets, and a grain-free diet is no exception. Eliminating grains makes it even more important to eat more high-quality plant foods (but the fact remains that most people in the USA do not eat enough plant foods, especially of the low-carb, high-fiber variety).
Regardless of grain intake, a multivitamin isn't a bad idea for anyone, because there are so many potential gaps in the SAD diet, especially for people who aren't eating tremendous variety.
In the USA, the most common source of nutritional gaps is in the area of vegetation rather than protein or starch. It was extremely shocking to me to learn that a large segment of the population eats absolutely no true fruits and vegetables (unless you count ketchup, potatoes, and corn vegetables - and possibly the occasional slice of iceberg lettuce and pickle that comes on a fastfood hamburger).