Is Eating Whole Grains Bad For You?

Unlike whole foods, refined carbohydrates --- that include bread, pasta and white rice --- are deficient in fiber, vitamins and minerals, all of which have been lost in processing. Choosing whole-grain varieties is a better alternative. Many experts, including Harvard's Walter Willett, M.D., encourage making whole grains a major part of your diet. However, emphasizing whole grains is not without potential risks to your health.

Food Allergy

Whole grains include barley, buckwheat, millet, oats, brown rice, wild rice and quinoa. However, the most commonly consumed whole grain is whole wheat, usually in the form of bread. Wheat products are one of the most common causes of food allergies, the U.S. Food and Drug Administration reports. Along with milk, seafood, eggs, nuts and soybeans, wheat products account for 90 percent of allergic reactions to food. A food allergy can be life threatening, but some may experience mild symptoms such as abdominal pain and diarrhea, according to MayoClinic.com. Nevertheless, these symptoms may go undetected.

Celiac Disease

Celiac disease is sensitivity to gluten, which is a type of protein found in many grains. In this condition, your body mounts an immune response to gluten, which can damage your small intestine and give rise to nausea, vomiting and diarrhea, as well as abdominal pain and other symptoms. Iron deficiency, joint pain and fatigue can also occur. Gluten is found in many whole-grain products, including barley, rye and wheat.

High in Calories

Whether processed or whole, grain products are more calorically dense than other high-carbohydrate foods, such as fruits and vegetables. In other words, a serving of whole grains contains more calories than other food groups, and emphasizing whole grains over, say, leafy green vegetables, can make it difficult to lose weight, states Joel Fuhrman, M.D. in "Eat to Live." If you want to lose weight, Dr. Furhman suggests limiting whole grains to one or two servings per day.

The "Up" Side

Choosing vegetables over grains may be a good option for some. But if you find it difficult to go without sandwiches, pastas and other starchy foods, substituting whole grains for processed varieties is certainly a healthy alternative. For example, whole wheat typically contains more zinc, magnesium, vitamin E, folic acid and fiber than white bread. However, both contain roughly the same amount of calories, so moderation is key.