Whole Grains vs. Refined Grains

You always hear people talking about whole grains and refined grains, but do you really know the difference? Most folks are aware that whole grains are better for them, probably because the word “whole” provokes thoughts of “wholesome,” but they often don’t know what makes them healthy. Let’s address this issue and give you some excellent examples of whole grains that you can add to your daily diet.

Grains have 3 main components: the bran, the germ and the endosperm. The bran is the protective outer layer of the seed, which contains B vitamins, antioxidants and fiber. The germ is the “embryo” of the seed, and contains more B vitamins, some minerals, healthy fats and protein. The last component, the endosperm, is the largest part of the seed, and contains primarily starch (the food source for the germ), a little protein and a few vitamins and minerals.

The main difference between whole grains and refined grains is the way in which they’re processed. During milling, whole grains are often stripped of their bran and germ in an effort to make them easier to cook with. The result is a refined grain, one that is devoid of much of its original nutritional content. These refined grains are usually enriched with some vitamins and minerals, but much of the protein, healthy fat and fiber are still missing, not to mention some key phytonutrients and antioxidants. In an effort to provide healthier options, more and more companies are pulverizing the complete grain, resulting in what we call whole grain products.

With the numerous health benefits provided, you’d think whole grain products would be easy to spot on grocery store shelves. Unfortunately, this is often not the case. Be sure to look at the ingredient lists on the food labels to determine if whole grain flour was used to make the product. If you see whole grain flour or whole wheat flour, rest assured that you’re buying a whole grain product. Bleached or enriched flours are indicative of refined grains, so again, just read the ingredient list carefully. Also, be aware that multi-grain simply means that several different grains were used in the product. Though this seems to be healthy, it doesn’t mean that the grains used were whole grains.

We provided a list of common whole grains below. If you have any general questions about fitting grains into your diet or if you’re trying to figure out if the products you use are whole grains, just post it as a blog or email me personally.

Amaranth
Barley
Buckwheat
Corn (including popcorn)
Oats (including oatmeal)
Quinoa
Rice
Millet
Rye
Sorghum
Wild rice
Wheat (many varieties)