Grains have become a controversial topic in the world of nutrition. They’ve been blamed for a variety of health issues, particularly gluten-related problems like celiac disease and gluten sensitivity. Some people even avoid grains entirely to try and lose weight. However, recent research suggests that whole grain foods like rye bread may in fact contain bioactive substances known as Benzoxazinoids (BX), which can potentially boost your immune system.
Gluten and Blood Sugar Concerns
Gluten, found in wheat, barley, and rye, can cause problems for those who are sensitive or allergic to it. Celiac patients need to avoid gluten to prevent damage to their intestinal lining. High glycemic foods, including some grains, can cause an increase in blood sugar levels, which should be avoided if you’re diabetic or pre-diabetic.
Discovering BX in Whole Grains
First discovered in whole grains by researchers at Aarhus University in 2010, BX was found in rye, green cereals, and some medicinal plants. The researchers discovered that certain immune cells react more strongly to specific types of bacteria after consuming a diet rich in BX compounds. Thus, BX may potentially aid the body in fighting infections caused by these bacteria.
According to Associate Professor Inge S. Fomsgaard from the Department of Agroecology at Aarhus, “We found that the BX compounds pass through the gut wall and circulate in the body in different chemical forms. By comparing the amount that was eaten with the amount circulating in the blood and excreted in urine, we could work out that some substances could be transported into some organs where they are able to do some good.”
The Future of BX Food Engineering
Scientists are now looking at the possibility of engineering foods to include optimum amounts of BX so that consumers can benefit from its immune-enhancing effects without having to eat large quantities of food. However, given the issues surrounding genetically modified organisms (GMOs), consumers should be cautious about embracing engineered foods.
Whole Grains in a Balanced Diet
Rather than steering clear of whole grains in an attempt to lose weight or out of gluten fears, consider integrating wholesome whole grain foods into your balanced diet, unless you have a legitimate gluten sensitivity or diagnosed celiac disease. According to the Oldways Whole Grain Council, three to five servings of whole grains per day is recommended for optimal health.
To get more BX in your diet, consider incorporating whole grain options like:
- Rye bread
- Whole wheat bread
- Brown rice
- Barley
- Oats
In addition to potentially improving your immune function, whole grains provide essential nutrients like fiber, vitamins, and minerals. Consuming whole grains can help reduce the risk of chronic diseases, maintain a healthy weight, and support digestive health.
Conclusion
While BX in whole grains seems to show promise in enhancing immune function, more research is needed to determine the true scope of its potential health benefits. However, there is no denying the fact that whole grains offer numerous nutritional benefits, and their inclusion in a balanced diet is likely to support overall health and well-being. If you don’t suffer from gluten sensitivity or celiac disease, consider enjoying whole grain foods as part of a health-conscious lifestyle.
