The Dark Side of Modern Wheat: From Ancient Grains to Nutritional Void

In a world where our daily bread has become a staple of the modern diet, few of us stop to consider the origins and evolution of the wheat that forms its foundation. Once a nutrient-rich and vital part of human sustenance, wheat has undergone a dramatic transformation over the centuries. From the ancient grains of Einkorn and Emmer to today’s heavily hybridised varieties, the wheat we consume has changed in ways that significantly impact its nutritional value and, ultimately, our health.

In this blog, I’ll take a closer look at the history of wheat, explore how modern hybrid wheat came to be, uncover why it may not be the wholesome grain it once was, and explain why you should avoid consuming it.

The Hidden Risks of Modern Wheat: What You’re Not Being Told

What if I told you that the flour used in over 95% of wheat based products could be harming your health? Would it worry you if I told you it is linked to type 2 diabetes, tooth decay, belly fat, leaky gut and inflammation that can lead to other serious health issues and provide an environment that may promote various forms of cancer?

To truly understand why modern wheat has become such a health concern, we need to take a step back and look at the history of this ancient grain. Wheat wasn't always the problematic ingredient it is today. Its journey from a nutritious staple to a widespread health risk is both fascinating and alarming.

Let’s explore how wheat has evolved over thousands of years and how these changes have impacted its nutritional value and our health.

After reading this blog, you may look at your regular daily sandwich in a different light..

From Einkorn to Emmer: The Origins of Wheat

Around 10,000 years ago the first form of wheat that was cultivated was called Einkorn (Triticum monococcum). It was first domesticated in the Fertile Crescent, an area that includes part of modern-day Turkey, Syria, Iran and Iraq.

It is known for being hardy and able to grow in poor solis and harsh environments.

Einkorn is rich in protein, fibre and minerals such as iron and zinc. It has a lower gluten content than modern wheat which makes it easier to digest for some people. It also has a higher content of antioxidants.

Our ancient civilisations used Einkorn as a stable grain. It was ground into flour for bread and porridge that played a crucial role in early human diets.

Einkorn Wheat

Around 8,000 to 9,000 years ago, Emmer wheat (Triticum dicoccum) was cultivated and is believed to have been formed through a natural hybridisation process. This occurred when Einkorn naturally crossed with a wild grass species such as Triticum speltoides. This resulted in this new wheat called Emmer.

Emmer wheat was more robust and adaptable to different growing conditions than its predecessor, Einkorn. It was also a major food source for ancient civilisations and was used to make bread and beer. It was a staple in the Roman diet.

Just like Einkorn, Emmer wheat was very nutritious being high in protein, fibre, vitamins and minerals. It was also rich in antioxidants and had a slightly higher gluten content Einkorn, but still lower than modern wheat.

Emmer Wheat

These ancient grains have been cultivated and eaten till the middle of the 20th century. And then people started to tamper with it..

The Green Revolution: How Modern Wheat Was Born

The wheat we commonly consume today is a result of extensive hybridisation and selective breeding in the 1950’s during The Green Revolution. It was bred for disease resistance and shorter growing cycles. However, this selective breeding also altered its genetic structure, making it vastly different from its ancient ancestors.

Scientists put Emmer wheat through extensive cross-breeding with other wheat varieties to develop a strain that would produce higher yields and could produce up to six times more grain per acre compared to traditional varieties. This was a significant boost for global food production and helped prevent widespread hunger.

The Nutritional Decline: What We’ve Lost Along the Way

This modern wheat (Triticum aestivum), also known as Dwarf wheat, has a significantly lower nutrient density compared to the ancient grains like Einkorn and Emmer. It has higher gluten content, which can cause digestive issues for some people. The increased carbohydrate content and lower fibre can also contribute to spikes in blood sugar levels.

Due to the decrease in nutritional value, modern wheat should be avoided. The higher gluten levels can lead to increased instances of gluten-related disorders such as celiac disease, gluten sensitivity and irritable bowel syndrome (IBS). it has also been linked to obesity, type 2 diabetes and heart disease due to its high glycemic index and impact on blood sugar levels.

Research has also found that consumption of modern wheat can lead to an increase in daily calorie intake. This is due to the high glycemic index, increased consumption of refined wheat products, the addictive properties and impact on satiety. Lets go through each of these:

High Glycemic Index (GI) of Modern Wheat

Modern wheat, particularly the forms commonly used in processed foods, has a high glycemic index. This means that it causes rapid spikes in blood sugar in the same way processed sugar does. These spikes are often followed by a rapid decline in blood sugar leading to feelings of hunger and tiredness.

I’ll be writing a separate blog on the glycemic index and the effects on the body in the future so keep checking back or sign up for my newsletter so you get a reminder. In the meantime, here is a short definition of GI and how it effects the body:

The Glycemic Index (GI) is a measure of how quickly a carbohydrate-containing food raises blood sugar levels after consumption. Foods are ranked on a scale from 0 to 100, with pure glucose (sugar) being the reference point at a GI of 100.

Foods with a high GI (typically 70 and above) cause rapid spikes in blood sugar, while those with a low GI (55 or below) are digested more slowly, leading to a gradual rise in blood sugar levels.

The GI is important because frequent spikes in blood sugar can lead to insulin resistance, weight gain, and an increased risk of type 2 diabetes.

Increased Consumption of Refined Wheat Products

The widespread availability and consumption of refined wheat products, such as white bread, pasta, pastries and snacks, contribute to higher calorie intake. These foods are often less filling due to the removal of fibre and other nutrients during processing which can lead to overconsumption.

Addictive Properties of Modern Wheat

Some studies have suggested that the gliadin protein found in modern wheat may have appetite-stimulating effects. Gliadin can act on opioid receptors in the brain, creating a mild euphoric effect that may lead to increased cravings for wheat-based products.

This effect, combined with the high GI of modern wheat, can create a cycle of craving and overeating, leading to higher overall calorie consumption.

Impact on Satiety

Foods made from modern wheat might not be as satisfying or filling as those made from ancient grains, leading us to consume more to achieve the same level of satiety. This is due to the complex gluten structure and high GI. This leads to a higher caloric intake throughout the day as we continue to eat to feel full.

GI and Nutritional Content of Different Types of Wheat

Let’s compare the different nutritional content of the three different types of wheat we have discussed:

• Glycemic Index: Approximately 45-50 (low to moderate)
• Nutritional Content (per 100g):
• Calories: ~340 kcal
• Protein: 18-20g
• Fibre: 7-8g
• Carbohydrates: 63-68g
• Fat: 2-3g
• Rich in antioxidants, especially carotenoids (lutein and zeaxanthin)
• Higher levels of essential minerals like iron and zinc

• Glycemic Index: Approximately 45-55 (moderate)
• Nutritional Content (per 100g):
• Calories: ~360 kcal
• Protein: 14-18g
• Fibre: 6-7g
• Carbohydrates: 65-70g
• Fat: 2-3g
• Contains B vitamins (like B3, B6) and minerals such as magnesium and phosphorus
• Good source of antioxidants

• Glycemic Index: 70-85 (high)
• Nutritional Content (per 100g, refined wheat flour):
  • Calories: ~364 kcal
  • Protein: 10-13g
  • Fibre: 2-3g (much lower in refined flour)
  • Carbohydrates: 72-77g
  • Fat: 1-2g
  • Significantly lower in vitamins, minerals, and antioxidants compared to ancient grains, especially after refining

As you can see, Einkorn and Emmer wheat have far lower GIs compared to modern hybrid wheat, meaning they cause a slower and more stable increase in blood sugar levels. Also, these ancient grains are richer in protein, fibre and essential nutrients, making them a more nutritious choice overall.

Digestive Issues of Modern Wheat: Inflammation & Belly Fat

Gluten is a protein found in wheat, barley and rye. In modern wheat, the gluten structure has become more complex due to the hybridisation process. These complex gluten proteins are harder for the human body to digest. This can lead to incomplete digestion, which in turn can cause discomfort, bloating and inflammation in the gut.

For some individuals, the immune system reacts to the presence of gluten by attacking the small intestine leading to chronic inflammation. This can also occur with people who aren’t diagnosed with gluten-related disorders.

Leaky Gut

Modern wheat has been shown to affect the gut lining. When the gut lining becomes compromised, it can allow undigested food particles, toxins and bacteria to leak into the bloodstream. This is commonly referred to as leaky gut.

This increased gut permeability can trigger an immune response leading to widespread inflammation throughout the body. This can cause symptoms such as bloating, gas, abdominal discomfort and other digestive issues. This can eventually lead to a variety of health problems including autoimmune diseases.

Belly Fat

Chronic inflammation has been linked to insulin resistance and the accumulation of visceral fat, which is a type of fat that surrounds your internal organs and leads to an increase in belly fat. This type of fat is particularly concerning as it is associated with a higher risk of metabolic diseases such as type 2 diabetes and heart disease.

As discussed earlier, modern wheat has a very high glycemic index. This means it causes rapid spikes in blood sugar levels after consumption. Frequent spikes in blood sugar levels can lead to insulin resistance where your cells become less responsive to insulin. This resistance can cause your body to store more fat, particularly around the abdomen as belly fat.

Belly Fat

Reduced Fibre

The refining process used to make modern refined flour strips away the bran and the germ, which are parts of the grain that contain most of the fibre and nutrients. The lack of fibre in these products slows down digestion and can lead to constipation, bloating and discomfort. Fibre is crucial for healthy digestion because it helps move food through the digestive tract and promotes the growth of healthy gut bacteria.

Without adequate fibre, refined wheat products can contribute to inflammation by disrupting the balance of gut bacteria, leading to a condition known as dysbiosis. This can promote inflammation and insulin resistance, both of which are key factors in the development of belly fat.

There is another product that is very similar to modern wheat with regards to the health issues it can cause. Its known as refined sugar..

So, What Can We Do?

Hopefully, this blog has shown that modern wheat, especially in its refined form, has a higher GI and lower nutritional value, contributing to quicker spikes in blood sugar and less satiety, which can lead to overconsumption along with various health issues.

Most people are completely unaware of the potential health issues associated with modern wheat. Most consumers don’t realise that the wheat products they consume daily - such as bread, pasta, cereals, and snacks, are made from modern hybridised wheat, which has been significantly altered from its ancient predecessors.

This lack of awareness is due to the marketing and labelling of wheat products as wholesome and nutritious, focusing on the benefits of whole grains without distinguishing between different types of wheat.

As modern wheat forms over 95% of wheat based products, its very difficult to avoid it. My advice would be to do some of the following:

1. Choose ancient grains such as Einkorn, Emmer, Kamut or Spelt. I will be writing another blog on the modern wheat alternatives very soon.
2. Choose whole grains - if you’re not ready to eliminate modern wheat, choose whole grains of whole wheat products which can help reduce some of the negative effects of modern wheat.
3. Try gluten-free grains such as quinoa, rice, buckwheat, millet and amaranth.
4. Try gluten-free flours such as almond flour, coconut flour os chickpea flour in your baking.
5. Educate yourself - keep learning about the negative health effects of modern foods. I will be writing a lot of articles over the coming months about these subjects.

Conclusion

Modern wheat, while a staple in countless diets around the world, is not the wholesome grain it once was. Through decades of hybridisation and selective breeding, it has transformed into a product that can contribute to a range of health issues, from blood sugar spikes and inflammation to digestive problems and even increased cancer risk.

By understanding the history and impact of modern wheat, we can make more informed choices about the foods we consume. Opting for ancient grains, whole foods, and gluten-free alternatives can help mitigate the risks associated with modern wheat and support better overall health.

It's time to rethink our relationship with this pervasive grain and prioritise our well-being by choosing healthier options for ourselves and our families.

A book I highly recommend about the health concerns related to modern wheat is "Wheat Belly" by Dr. William Davis. This book explores the potential negative effects of modern wheat on health, including issues related to weight gain, digestive problems, and chronic diseases such as diabetes and heart disease. Dr. Davis argues that modern wheat, due to its genetic alterations and high glycemic index, can be harmful to health and advocates for eliminating it from the diet.

References

1. Dr William Davies, "Wheat Belly", Amazon, 2015

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