2

votes

Best whole grain & insoluble fiber?

Answered on August 19, 2014
Created September 22, 2011 at 3:21 PM

I know it's contradictory most of users will answer "none" but still...

  1. What whole grain would you consider "the best"? Ok, least harmful and still having serious nutrients?
  2. How would you prepare it?

Questions from those who personally experimented with inclusion of some whole grains from time to time are preferred.

Another part of the question is regarding fiber. I know that generally within paleo soluble fiber is considered to be good (veggies, etc) and insoluble fiber is considered to be bad (grains, etc). But I'd like to ask if you experimented including some insoluble fiber and benefited from it in any way?

BTW, according Wikipedia:

  • soluble (prebiotic, viscous) fibre that is readily fermented in the colon into gases and physiologically active byproducts, and

  • insoluble fibre that is metabolically inert, absorbing water as it moves through the digestive system, easing defecation.

Food sources:

Soluble fibre is found in varying quantities in all plant foods, including: legumes (peas, soybeans, lupins and other beans) oats, rye, chia, and barley some fruits and fruit juices (including prune juice, plums, berries, bananas, and the insides of apples and pears) certain vegetables such as broccoli, carrots, and Jerusalem artichokes root tubers and root vegetables such as sweet potatoes and onions (skins of these are sources of insoluble fibre) psyllium seed husk (a mucilage soluble fibre).

Sources of insoluble fibre include: whole grain foods wheat and corn bran nuts and seeds potato skins flax and hemp seed lignans vegetables such as green beans, cauliflower, zucchini (courgette), celery, and nopal some fruits including avocado, and bananas the skins of some fruits, including kiwifruit and tomatoes[5]

F910318b9aa27b91bcf7881f39b9eabe

(1164)

on September 23, 2011
at 08:44 AM

YEah, same here

3846a3b61bc9051e4baebdef62e58c52

(18635)

on September 23, 2011
at 01:09 AM

Check out WAPF for ways to prepare whole grains...they have some good info for this subject. I'm far too lazy to go through all the prep work to make those things edible.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on September 22, 2011
at 11:11 PM

I need me more zinc.

Medium avatar

(10611)

on September 22, 2011
at 09:55 PM

White rice contains virtually no fiber.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on September 22, 2011
at 06:47 PM

Yes, I know about white rice & buckwheat. But none of them fall into category of WHOLE grains that are being discussed, unfortunately.

Medium avatar

(39831)

on September 22, 2011
at 04:24 PM

Ben: As ridiculous as this sounds, addressing my zinc deficiency has given me a mental clarity that I haven't had in a long time.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on September 22, 2011
at 04:14 PM

concise response. Travis, are you in school or something? Your posts over the last six months or so have really become impressive and educational (not that they weren't before). Always interesting.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on September 22, 2011
at 04:12 PM

nice one, aaron. I'd go with rice, too. I know white rice is the general paleoperson's choice but I have a hard time thinking that the measly 1 gram of fiber in whole grain brown rice would be a health hazard.

F1b39d4f620876330312f4925bd51900

(4090)

on September 22, 2011
at 04:04 PM

Yes you should check out this interview (and part 1 too!) of the author of Wheat Belly. http://www.fathead-movie.com/index.php/2011/09/21/interview-with-wheat-belly-author-dr-william-davis-part-two/ In this interview he talks about the phytate content of various whole grains and what is reduced (not much) by soaking and souring.

1cbb6b2a813475d6c0b17fd5e898dc50

(1248)

on September 22, 2011
at 03:41 PM

I guess rice is a whole grain....that would be my guess. Asians have been eating it years and prior to the mcdonalds revolution they have been in good health. I think a lot of them replaced rice with mcdoubles now though because their obesity rate is just like u.s.

  • B121fdbc1aaa6130f5bda3bf84e3ba2d

    asked by

    (952)
  • Views
    3.4K
  • Last Activity
    1284D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

3 Answers

9
Medium avatar

on September 22, 2011
at 03:47 PM

The more whole the grain, the greater the phytate and lower the mineral bioavailability. If this is in a meal by itself, it's no big deal, but if you are combining it with meat/organs, it's not out of the realm of possibility that it could actually be subtracting certain minerals from those.

If you're eating starchy tubers and some fruit every day, it's not necessary to pursue fiber. The fiber craze is a marketing effort pushed by those selling subsidized agricultural commodities. If you're trying to lower your LDL by interfering with cholesterol absorption, you may as well just stop eating high fat dairy instead and achieve the same thing.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on September 22, 2011
at 04:14 PM

concise response. Travis, are you in school or something? Your posts over the last six months or so have really become impressive and educational (not that they weren't before). Always interesting.

F1b39d4f620876330312f4925bd51900

(4090)

on September 22, 2011
at 04:04 PM

Yes you should check out this interview (and part 1 too!) of the author of Wheat Belly. http://www.fathead-movie.com/index.php/2011/09/21/interview-with-wheat-belly-author-dr-william-davis-part-two/ In this interview he talks about the phytate content of various whole grains and what is reduced (not much) by soaking and souring.

Medium avatar

(39831)

on September 22, 2011
at 04:24 PM

Ben: As ridiculous as this sounds, addressing my zinc deficiency has given me a mental clarity that I haven't had in a long time.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on September 22, 2011
at 11:11 PM

I need me more zinc.

F910318b9aa27b91bcf7881f39b9eabe

(1164)

on September 23, 2011
at 08:44 AM

YEah, same here

1
60af23519906aa54b742ffc17477c3d3

(1186)

on September 22, 2011
at 05:12 PM

Hm, if I had to guess, I would say buckwheat. It's not technically a grain, it's a seed and it is in no way related to wheat. I found it when I originally went gluten free due to Celiac disease. It tastes a bit like dirt in flour form, but the groats can be a good replacement for oats. As you expected though, no grain is "good". White rice is probably the safest in terms of sensitivity/bio-availablility.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on September 22, 2011
at 06:47 PM

Yes, I know about white rice & buckwheat. But none of them fall into category of WHOLE grains that are being discussed, unfortunately.

Medium avatar

(10611)

on September 22, 2011
at 09:55 PM

White rice contains virtually no fiber.

0
Medium avatar

(10611)

on September 22, 2011
at 09:53 PM

My personal favorite is wild rice but it's spendy.

I haven't seen any commentary on bran supplements on Paleohacks. Bran is dirt cheap if it's from wheat. It's pretty much free of gluten and starch. I thought the main benefits of fiber were for lower GI health and regularity (my LDL went up) but there could be some objections I don't know about.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!