2

votes

Can I add some grains and legumes to my diet? if so, which ones?

Answered on September 12, 2014
Created August 21, 2011 at 3:53 PM

Hi

I just finished a 30 day paleo diet and I feel good. I'm quite sold on the theory in general and the results of the diet were good.

I did not have any health problems before and I used to eat a lot of grains (brown rice, whole wheat) and legumes (chickpeas, beans) as well as oats and Quinoa.

I intend to reduce my grain consumption dramatically from every meal to 2-3 times a week in the shape of "healthy grains".

Is that ok? If so, which ones can I add?

Thanks!

4c9c4d3b6de06c4ac282e7e40ec5992f

(209)

on August 23, 2011
at 01:07 PM

@Caveman formally known as Dan: I don't have my cope of Wolf's book to hand, but here's a quick quote from Robb Wolf's blog on rice: "White rice still has some lectin/antinutrient issues the feed into GERD and other digestive problems. Tinker, I think you will notice a difference by eating it sparingly instead of as a staple. I'm sure if I spent a few minutes, I could find more from Wolf on why he avoids it.

4c9c4d3b6de06c4ac282e7e40ec5992f

(209)

on August 23, 2011
at 01:01 PM

PS: @Caveman formally known as Dan: Your comment reminds me of the girls at my local gym who read magazines whilst on the machines. One of the older women at the gym, (a 60yo+ ex dancer) walked up to these girls the other week and said: "If you can read while you're exercising YOU'RE NOT EXERCISING HARD ENOUGH!" ;-)

4c9c4d3b6de06c4ac282e7e40ec5992f

(209)

on August 23, 2011
at 01:00 PM

PS: @Caveman formally known as Dan: our comment reminds me of the girls at my local gym who read magazines whilst on the machines. One of the older women at the gym, (a 60yo+ ex dancer) walked up to these girls the other week and said: "If you can read while you're exercising YOU'RE NOT EXERCISING HARD ENOUGH!" ;-)

4c9c4d3b6de06c4ac282e7e40ec5992f

(209)

on August 23, 2011
at 12:59 PM

PS: @Caveman formally known as Dan:
Your comment reminds me of the girls at my local gym who read magazines whilst on the machines. One of the older women at the gym, (a 60yo+ ex dancer) walked up to these girls the other week and said:
"If you can read while you're exercising YOU'RE NOT EXERCISING HARD ENOUGH!" ;-)

4c9c4d3b6de06c4ac282e7e40ec5992f

(209)

on August 23, 2011
at 12:57 PM

@Andy: Andy, I don't think you CAN eat rice and consider yourself Paleo in any way. Paleo-esque? Paleo-inclined? Possibly. But not Paleo. even the Slow-Carb folks advocate rice. ALL grains are problematic in paleo philosophy/science. @Caveman formally known as Dan: I understand Robb Wolf substitutes the rice for salad. @tthq: Couldn't agree more. I aim to walk (at a fair speed) for at least an hour each day. (PS: I never, EVER jog, nor will I ever jog, but I occasionally sprint).

73ebf2e50a1fd3c6f5e38d0314dd28fb

(10)

on August 23, 2011
at 06:01 AM

thanks Kelly!!!

73ebf2e50a1fd3c6f5e38d0314dd28fb

(10)

on August 23, 2011
at 06:00 AM

Thank you all for great answers. As I expect, the answers are diverse and very valuable. I think I'll try out some of the suggestions and see how I feel. Thanks!

7d64d3988de1b0e493aacf37843c5596

(2861)

on August 22, 2011
at 02:59 AM

Also wanted to mention as I stated in other comments, Paleo, or Paleo 1.0, is going to be relegated to diet books (and apparently to Paleo Hacks). “Ancestral” is the direction the movement is going. Guyenet, Harris, Masterjohn, Nikoley, Jaminet, etc.. and etc…and etc… don’t have problems with white rice. KGH was even eating rice krispies. Paleo Hacks may have problems with it as evidenced by the comments here, and Cordain may have problems with it, but this ideology will be relegated to diet books along with low-carb dogmatism. For some people “paleo” is just a heuristic, but for others...

7d64d3988de1b0e493aacf37843c5596

(2861)

on August 22, 2011
at 01:56 AM

Hi Karen, how about this - "Grains and Legumes are not Paleo, but white rice is Paleo 2.0 and properly prepared legumes (except soy and peanuts) are Ancestral." I had hoped my pen name (Paleo 2.0) would give some context. As I said in another post, Paleo 2.0, not your red-faced grandfather's paleo...

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 22, 2011
at 01:08 AM

Excellent link re grains and the results of eating them.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 22, 2011
at 12:06 AM

-1 for "Most people except for purists won’t really object to white rice." IMO this objection is not confined to "purists" Of course this depends on what "purist" means to you. "Legumes seem to be pretty neutral in practice" The gas and so on would lead one to believe otherwise. I wouldn't object to this so much if you had said specified this as your opinion and that grains & legumes are not paleo, or that under some circumstances (fermentation etc) it may be ok for some and that WAPF people do this. Just don't present grains and beans as paleo approved. (whatever in the heck that might be)

467e8b0360bfdeb6493581eaf24e0ad4

(60)

on August 21, 2011
at 11:29 PM

Nance, that is our EXACT experience! After 6+ months full-on paleo, we decided to soak and slow cook rice and lentils and added a spoonful of sour cream to each bowl. Yug. Gas, bloat, awful bm's, my sons didn't sleep well -- they now refuse to eat lentils. I think we'll stick with potatoes and forget the dairy for now. Same with sugar -- it just sends everyone into the kitchen "hunting and gathering" for more junk (which isn't there, so then we start negotiating a trip to the store. . .).

6371f0ae0c075ded1b8cd30aafd4bf16

on August 21, 2011
at 11:08 PM

Robb Wolf has admitted to eating Mexican Food at least twice a week when going out with his wife (which include beans and rice) on his podcast. I don't see a problem with adding these if they are done smartly. Like soaking them in water or whey for a day to remove phytic acid and only on a workout days.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on August 21, 2011
at 10:52 PM

Be careful! I just finished a round of experiments and found grains and other foods I thought I could eat before definitely make me sick now. In just a few days, I realized I hadn't felt so bad since starting Primal so, obviously, I'm turning my back on that and will avoid grains again. My advice--try only one grain-based meal and then wait at least 24 hours to see if there are any negative consequences. To my surprise, grains and dairy hit me hard while sugar didn't make me sick but did inspire cravings for more sugar. Good luck!

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 21, 2011
at 06:54 PM

Just please, don't call paleo + (grains and legumes) paleo. It's confusing to people learning about paleo.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 21, 2011
at 06:52 PM

Gah. I've been misinterpreted again. (must learn to be hardcore) As Ginnungagap said above "You can do whatever you want to do" BUT that doesn't make it paleo, it doesn't make it healthier, it doesn't make it more "balanced", and extreme is the way to go if it makes you feel healthier. The questions I was trying to get you to look at is "do you feel better?" and "what will be the effects you will experience over your lifetime?" What is balanced about not feeling as good as you possibly can? What is extreme about trying to be as healthy as you can?

E34fbfa1bca9ae970c9c7313bf9de9f8

(1436)

on August 21, 2011
at 06:24 PM

I eat white rice regularly (a la perfect health diet & archevore) and still consider myself paleo. It's not harmful.

427c8cbb9c2492d74b887fc5cf7a8ce0

(432)

on August 21, 2011
at 05:30 PM

Sprouted gluten free grains/flours are the only thing my body tolerates in the sense that it's easily digestible and and doesn't affect my blood sugar (I've had hypoglycemia since childhood). But even then, I rarely have them and prefer to mix them with nutrient dense ingredients and other flours. My body seems to tolerate legumes better than grains (I've never had hypoglycemia from a bowl of lentil soup) but once again in small amounts and mixed w/ something else...

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on August 21, 2011
at 05:23 PM

Then I think it's fine for you to play around with adding in some grains. I don't really believe in the concept of "healthy grains" but I do think that traditionally prepared grains can be part of a healthy diet. White rice seems popular these days. I do a little quinoa. I just bought some buckwheat and will soak and ferment it to remove as much of the bad stuff as I can. I consider wheat completely off the table. I think you can do beans and lentils but again I do think they need to be prepared properly. Check out Weston A Price foundation to learn more about prep and cooking.

Medium avatar

(10611)

on August 21, 2011
at 04:53 PM

White rice played havoc with my blood sugar. The there weren't as bad. None of them cause me blood sugar problems after losing weight but they were the very devil when I was fat. It seems odd to me that the paleo writers spend so much ink damning lectins and fructose, and so little time talking about avoiding foods with high glycemic index. Paying attention to that one thing took care of my D2.

279700a1070c65fc144eceaa642dcbc7

(144)

on August 21, 2011
at 04:48 PM

"Can I add some grains and legumes to my diet?" - Isn't that ultimately your decision? You can do whatever you want to do.

73ebf2e50a1fd3c6f5e38d0314dd28fb

(10)

on August 21, 2011
at 04:44 PM

Thanks Karen. I am trying to "test" whether having 2-3 dishes of grains and legumes a week would have an impact. Remember that I am cutting down from 21 dishes a week. The overall goal is not to feel as if I am prohibiting food from myself. I like my occasionally sushi and hummus and not sure I should give them up if I am only eating them once in a while. The impact of doing paleo was great (and I was feeling good before), but I am trying to see if I can "balance" a bit. Personally, I don't like extremes ;)

Medium avatar

(10611)

on August 21, 2011
at 04:42 PM

The best way to embrace a TRULY paleo lifestyle is to walk the walk. Literally. I expect Grok spent at least 10 miles a day scrounging for water and anything digestible. The worst way to be paleo is to obsess over popular books and websites dedicated to paleoism. Unless you read them while you're moving.

73ebf2e50a1fd3c6f5e38d0314dd28fb

(10)

on August 21, 2011
at 04:38 PM

Professional at my early 30, normal weight. No health issues before starting and no specific goals afterwards. Just trying to be healthier and have more energy during the day. ;)

  • 73ebf2e50a1fd3c6f5e38d0314dd28fb

    asked by

    (10)
  • Views
    6.9K
  • Last Activity
    1258D AGO
Frontpage book

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

8 Answers

7
5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 21, 2011
at 04:14 PM

If you feel better on a paleo diet, why return to eating grains and legumes? If you're not sure you feel better, eat a pile of grains and legumes and see what the difference is for you. You'll probably notice differences within 1-3 days. If you're young, remember that youth can cover a lot of problems that may come along in the future. I personally won't go back to grains and beans, no matter how I may like them. There are plenty of healthier (and tastier) foods in this world.

73ebf2e50a1fd3c6f5e38d0314dd28fb

(10)

on August 21, 2011
at 04:44 PM

Thanks Karen. I am trying to "test" whether having 2-3 dishes of grains and legumes a week would have an impact. Remember that I am cutting down from 21 dishes a week. The overall goal is not to feel as if I am prohibiting food from myself. I like my occasionally sushi and hummus and not sure I should give them up if I am only eating them once in a while. The impact of doing paleo was great (and I was feeling good before), but I am trying to see if I can "balance" a bit. Personally, I don't like extremes ;)

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 21, 2011
at 06:52 PM

Gah. I've been misinterpreted again. (must learn to be hardcore) As Ginnungagap said above "You can do whatever you want to do" BUT that doesn't make it paleo, it doesn't make it healthier, it doesn't make it more "balanced", and extreme is the way to go if it makes you feel healthier. The questions I was trying to get you to look at is "do you feel better?" and "what will be the effects you will experience over your lifetime?" What is balanced about not feeling as good as you possibly can? What is extreme about trying to be as healthy as you can?

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 21, 2011
at 06:54 PM

Just please, don't call paleo + (grains and legumes) paleo. It's confusing to people learning about paleo.

6
4c9c4d3b6de06c4ac282e7e40ec5992f

on August 21, 2011
at 04:19 PM

No grains at all is the best way to embrace a TRULY healthy Paleo lifestyle.
We crave them because we're addicted to them.
Best to regard grains and sugars as heroin, and avoid them altogether. ;-)

Rice is rubbish, low-grade protein, and is wrapped in protean inhibitors and other anti-nutrients.

Ironically, the whole-grain stuff is the WORST kind of rice, as it has more of the bran, which is where the bulk of these anti-nutrients reside. "But Asian's have eaten rice for eons!" Yep, and they're *short and have poor longevity and a multitude of health issues as a result.
* remember that humans lost 6inches with the onset of agriculture.

As for quinoa, well, we all know it's not a grain, it's a pseudocereal, more related to spinach and beets, but as Robb Wolf says, "If it walks like a duck, and quacks like a duck, it's a duck". Qinoa has it's own gut-destroying properties, as it contains Saponins. These things are soap-like particles which bust holes right through the gut wall, and are so problematic, that scientists use them to provoke extreme auto-immune responses in lab subjects.

For a fuller explanation, read Robb Wolf's piece on rice and quinoa here on Tim Ferriss' blog in the beautifully titled post:
How to Keep Feces Out of Your Bloodstream (or Lose 10 Pounds in 14 Days) http://www.fourhourworkweek.com/blog/2010/09/19/paleo-diet-solution/

Medium avatar

(10611)

on August 21, 2011
at 04:42 PM

The best way to embrace a TRULY paleo lifestyle is to walk the walk. Literally. I expect Grok spent at least 10 miles a day scrounging for water and anything digestible. The worst way to be paleo is to obsess over popular books and websites dedicated to paleoism. Unless you read them while you're moving.

6371f0ae0c075ded1b8cd30aafd4bf16

on August 21, 2011
at 11:08 PM

Robb Wolf has admitted to eating Mexican Food at least twice a week when going out with his wife (which include beans and rice) on his podcast. I don't see a problem with adding these if they are done smartly. Like soaking them in water or whey for a day to remove phytic acid and only on a workout days.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 22, 2011
at 01:08 AM

Excellent link re grains and the results of eating them.

4c9c4d3b6de06c4ac282e7e40ec5992f

(209)

on August 23, 2011
at 01:01 PM

PS: @Caveman formally known as Dan: Your comment reminds me of the girls at my local gym who read magazines whilst on the machines. One of the older women at the gym, (a 60yo+ ex dancer) walked up to these girls the other week and said: "If you can read while you're exercising YOU'RE NOT EXERCISING HARD ENOUGH!" ;-)

E34fbfa1bca9ae970c9c7313bf9de9f8

(1436)

on August 21, 2011
at 06:24 PM

I eat white rice regularly (a la perfect health diet & archevore) and still consider myself paleo. It's not harmful.

4c9c4d3b6de06c4ac282e7e40ec5992f

(209)

on August 23, 2011
at 12:59 PM

PS: @Caveman formally known as Dan:
Your comment reminds me of the girls at my local gym who read magazines whilst on the machines. One of the older women at the gym, (a 60yo+ ex dancer) walked up to these girls the other week and said:
"If you can read while you're exercising YOU'RE NOT EXERCISING HARD ENOUGH!" ;-)

4c9c4d3b6de06c4ac282e7e40ec5992f

(209)

on August 23, 2011
at 01:00 PM

PS: @Caveman formally known as Dan: our comment reminds me of the girls at my local gym who read magazines whilst on the machines. One of the older women at the gym, (a 60yo+ ex dancer) walked up to these girls the other week and said: "If you can read while you're exercising YOU'RE NOT EXERCISING HARD ENOUGH!" ;-)

4c9c4d3b6de06c4ac282e7e40ec5992f

(209)

on August 23, 2011
at 01:07 PM

@Caveman formally known as Dan: I don't have my cope of Wolf's book to hand, but here's a quick quote from Robb Wolf's blog on rice: "White rice still has some lectin/antinutrient issues the feed into GERD and other digestive problems. Tinker, I think you will notice a difference by eating it sparingly instead of as a staple. I'm sure if I spent a few minutes, I could find more from Wolf on why he avoids it.

4c9c4d3b6de06c4ac282e7e40ec5992f

(209)

on August 23, 2011
at 12:57 PM

@Andy: Andy, I don't think you CAN eat rice and consider yourself Paleo in any way. Paleo-esque? Paleo-inclined? Possibly. But not Paleo. even the Slow-Carb folks advocate rice. ALL grains are problematic in paleo philosophy/science. @Caveman formally known as Dan: I understand Robb Wolf substitutes the rice for salad. @tthq: Couldn't agree more. I aim to walk (at a fair speed) for at least an hour each day. (PS: I never, EVER jog, nor will I ever jog, but I occasionally sprint).

6
93555fcb9e5b63f1dfbfcb56e6d6ff6e

on August 21, 2011
at 03:59 PM

Grains, generally, are a no-go with paleo diets, because there's so little evidence of them being eaten by paleolithic peoples (and even if small amounts were, there's even less evidence that they're particularly good for you). In very small portions, some paleo dieters may eat white rice from time to time; but really that's about it.

4
345c1755efe005edd162b770dc6fb821

(8767)

on August 21, 2011
at 10:26 PM

well since everyone gave you the standard reply, I'm going to give you just a little bit more info if you are going to go back to some grains, it sounds like this is what you want but not sure the best way to approach it.

1) soak dry beans, depending on the type for 6-12 hours, drain out the water and allow them to sprout. This will help remove some of the toxins associated with beans and the sprouting makes them a bit better for you. (more protein and easier for the digestive system)

2) whole steel cut oats, also soak them and drain the water, again to remove some of the toxins (I make waffles from this goopy mess for my husband this way, who must have some grains)

3) people do eat some white rice on paleo but they generally are those who are doing extreme amounts of exercise. Its really not a good choice but wont hurt you if you eat it.

I suggest if you are going to add back grains to at least do it in the healthiest way you can (by doing the above).

good luck!

73ebf2e50a1fd3c6f5e38d0314dd28fb

(10)

on August 23, 2011
at 06:01 AM

thanks Kelly!!!

3
98bf2ca7f8778c79cd3f6c962011cfdc

on August 21, 2011
at 04:26 PM

This question cannot be answered without knowing the following:

Who are you and what are you trying to accomplish?

73ebf2e50a1fd3c6f5e38d0314dd28fb

(10)

on August 21, 2011
at 04:38 PM

Professional at my early 30, normal weight. No health issues before starting and no specific goals afterwards. Just trying to be healthier and have more energy during the day. ;)

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on August 21, 2011
at 05:23 PM

Then I think it's fine for you to play around with adding in some grains. I don't really believe in the concept of "healthy grains" but I do think that traditionally prepared grains can be part of a healthy diet. White rice seems popular these days. I do a little quinoa. I just bought some buckwheat and will soak and ferment it to remove as much of the bad stuff as I can. I consider wheat completely off the table. I think you can do beans and lentils but again I do think they need to be prepared properly. Check out Weston A Price foundation to learn more about prep and cooking.

3
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on August 21, 2011
at 04:11 PM

White rice is probably the most convenient but I don't see a problem with brown rice, oats, buckwheat or quinoa if they are prepared properly and you can tolerate them. Same with legumes.

Medium avatar

(10611)

on August 21, 2011
at 04:53 PM

White rice played havoc with my blood sugar. The there weren't as bad. None of them cause me blood sugar problems after losing weight but they were the very devil when I was fat. It seems odd to me that the paleo writers spend so much ink damning lectins and fructose, and so little time talking about avoiding foods with high glycemic index. Paying attention to that one thing took care of my D2.

427c8cbb9c2492d74b887fc5cf7a8ce0

(432)

on August 21, 2011
at 05:30 PM

Sprouted gluten free grains/flours are the only thing my body tolerates in the sense that it's easily digestible and and doesn't affect my blood sugar (I've had hypoglycemia since childhood). But even then, I rarely have them and prefer to mix them with nutrient dense ingredients and other flours. My body seems to tolerate legumes better than grains (I've never had hypoglycemia from a bowl of lentil soup) but once again in small amounts and mixed w/ something else...

3
B2f2a025c9901b31af3853d1336d5307

on August 21, 2011
at 03:58 PM

I think most would answer "none- stop it!" lol

Myself personally; I have quinoa and wild rice now and then. No biggie.

2
7d64d3988de1b0e493aacf37843c5596

(2861)

on August 21, 2011
at 11:21 PM

Most people except for purists won???t really object to white rice. I believe the Perfect Health Diet recommends a minimum of 100-150g of starch per day, and white rice is one of their safe starches.

Legumes are not too popular among paleo enthusiasts, but except for soy and peanuts, legumes seem to be pretty neutral in practice. Boiled beans and canned beans have no lectins, and soaking removes about half the phytic acid. Saponins might be an in issue, or might not. From an Ancestral perspective, beans are not really that correlated with the modern diseases of civilization. In the US, bean consumption peaked in WWII, and then went down from there.

I think potatoes and white rice are fairly safe while legumes (other than soy and peanuts) are fairly neutral, but it all depends on what works best for you personally.

7d64d3988de1b0e493aacf37843c5596

(2861)

on August 22, 2011
at 01:56 AM

Hi Karen, how about this - "Grains and Legumes are not Paleo, but white rice is Paleo 2.0 and properly prepared legumes (except soy and peanuts) are Ancestral." I had hoped my pen name (Paleo 2.0) would give some context. As I said in another post, Paleo 2.0, not your red-faced grandfather's paleo...

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 22, 2011
at 12:06 AM

-1 for "Most people except for purists won’t really object to white rice." IMO this objection is not confined to "purists" Of course this depends on what "purist" means to you. "Legumes seem to be pretty neutral in practice" The gas and so on would lead one to believe otherwise. I wouldn't object to this so much if you had said specified this as your opinion and that grains & legumes are not paleo, or that under some circumstances (fermentation etc) it may be ok for some and that WAPF people do this. Just don't present grains and beans as paleo approved. (whatever in the heck that might be)

7d64d3988de1b0e493aacf37843c5596

(2861)

on August 22, 2011
at 02:59 AM

Also wanted to mention as I stated in other comments, Paleo, or Paleo 1.0, is going to be relegated to diet books (and apparently to Paleo Hacks). “Ancestral” is the direction the movement is going. Guyenet, Harris, Masterjohn, Nikoley, Jaminet, etc.. and etc…and etc… don’t have problems with white rice. KGH was even eating rice krispies. Paleo Hacks may have problems with it as evidenced by the comments here, and Cordain may have problems with it, but this ideology will be relegated to diet books along with low-carb dogmatism. For some people “paleo” is just a heuristic, but for others...

Answer Question


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