PART III Legumes, grains and nuts- the good the bad and the importance of preparation.

Welcome back to our series on Traditional Foods- the foods which our forefather enjoyed, back when modern diseases like obesity and diabetes were a rarity. (1) Having read part one and two in this series you’re now aware of the importance of good quality fats in your diet along with the powerful healing capacity of organically produced, fresh, heirloom vegetables and fruit. Today we will look at nuts, seeds, grains and legumes, a group of foods which are similarly nutrient-dense and at the same time the source of much confusion and discussion around the health blogosphere.

The main issues that I find in my clinical practice with these foods is that they are….

1. improperly prepared
2. often eaten in excess or
3. completely omitted unnecessarily

A couple of new diets on the block that you may have come across include the Paleo Diet (2) and the specific carbohydrate diets (SCD) (3). I mention these because legumes, nuts, grains and seeds are either over emphasised or omitted in these diets.  Take the Paleo diet for example- we are advised to avoid all grains and legumes along with all processed and modern industrialised foods such as refined oils. (4) Now refined and industrialised foods can go, you’ll get no argument from me, however the subject of legumes is somewhat contentious and in my experience ‘the science’ sometimes requires a good dose of skepticism. When we look at the traditional diets of healthy, nourished, groups we find that rituals and recipes were adopted that addressed the many anti-nutrients sited by Paleo aficionados as insurmountable. (5) Soaking, rinsing and slow cooking has been the solution throughout history and continues today in well-versed kitchens. Sure it takes a little time and effort to soak and rinse your beans and lentils, however I’m sure you’d agree that your health is worth the investment.  Not to mention the social up-side to methane reduction when legumes are carefully prepared. (5) 
You will have noticed in the articles referenced above that all grains have similarly been ousted by the paleo movement. Granted, there is a time and place for their removal, such as in the case of the ever-growing incidence of digestive inflammation and irritability. (6.) This is where the SCD and GAPS (Gut & Physiology Syndrome) diets play an invaluable role in restoring digestive function such that most grains can then be restored to the diet for most people. (8) Those with a genetic susceptibility or history of allergy or intolerance to gluten-containing foods  however will likely do better avoiding these for the long haul. (7) These healing protocols involve restoring the gut microbiome (healthy gut bugs) as well as slowly returning fibre to the diet from vegetable sources including legumes to bring about intestinal healing via short chain fatty acids (SCFAs) like butyrate. (9)
Now I think we agree that soaking beans and lentils before slow cooking them (with some juicy organic chicken or lamb sausages please) is simple enough- grains however require a more thoughtful approach if we are to avoid damaging our health. (10) 
Without due care and consideration we soon find our bodies confronted by-

• mineral robbing phytate
• intestine mutilating lectins
• inflaming gluten and
• digestion blocking enzyme inhibitors

Its no surprise really that digestive issues are become epidemic when we consider modern cereal processing practices. Thankfully there is a growing band of passionate bakers  and home makers who are taking the time to freshly grind, soak, sprout and sour organic grains to make them nurturing as well as nourishing. (11)
Last but by no means least- nuts and seeds. Have you tried going ‘Raw’ or ‘Vegan’ to date? Do you know of anyone who has adopted a raw food regime? Chances are that if they’re not unwell already- its only a matter of time. That is if they are not observing these basic food prep rules. (12) That same phytate mentioned above which will bring you undone with raw cereal grains also exists in nuts and seeds as natures protective mechanism against being digested by little critters.  ‘Activated’ nuts to the rescue. Activating your nuts is simple! A good soak in salty water, rinse and dehydrate until crispy. My dehydrator is humming away in the background as I write. (12)
Perhaps you’ve given Paleo or GAPS a go already- now here is a common trap as well. These diet require that you take out all of the grains and legumes to facilitate healing, so the inventive muffin and cake lovers amongst us came with the idea of using nut or seed meal to replace flour. Very tasty and tantalising I have to admit, however- nutritionally this is a big problem! Nuts and seeds are not only high in calories, they are also very high in polyunsaturated omega 6 oils- and as such

1. they are susceptible to oxidation with heat and
2. they are pro-inflammatory as the ratio to omega 3 rises beyond 2: 1 (13)

If this all sounds overwhelming- I’m not at all surprised. Taking the road less travelled required time to prepare and time to learn new habits. Fortunately there’s a wealth of information available on the web to assist you. (14)
What to take away when you ‘take away’ is not the way?

1. Heal your digestive system first and foremost- with the support of a health practitioner. Good digestive health is where beauty and wellness originate.
2. Grab a copy of Nourishing Traditions (15) - its a wealth of information and recipes outlining traditional food practices and preparation.
3. Try a handful of crispy activated nuts- you’ll never go back!
4. Soak and rinse your legumes before they go into the cassoulet and source soured or sprouted grains- gluten free if need be.

Bon Appetit! 
The information in this article is not intended to take the place of a professional health care practitioner. It is not intended to diagnose, treat, cure or prevent disease. Discuss this information with your own healthcare provider to determine what is right for you. Readers are urged to conduct their own reading and research to find what is appropriate for them together with a registered healthcare provider.