Whole grains are recommended over refined grains, according to nutritional guidelines, but what precisely makes one different from the other? Do the majority of people actually know the difference between whole and refined grains? And maybe more significantly, are whole grains necessarily the healthier option? Let’s fine more by reading this article.

Whole grains are composed of the entire grain, including the bran, germ, and endosperm. And whole grains offer a “complete package” of health advantages, unlike refined grains, which are robbed of vital nutrients in the refining process. Health-improving nutrients are contained in each section of the grain. The outer, fiber-rich layer known as the bran contains antioxidants, phytochemicals, B vitamins, iron, copper, zinc, and magnesium. Plants naturally contain chemical molecules called phytochemicals, which have been studied for their potential to prevent disease. The germ, is the center of the seed where growth takes place, and it is a rich source of phytochemicals, antioxidants, vitamin E, and healthy fats. Meanwhile, the inner layer, known as the endosperm, is where carbohydrates, protein, and trace levels of several B vitamins and minerals are found.

Grain that has been refined has been milled (processed into flour or meal) without the bran and germ. In exchange for a finer texture and longer shelf life, this depletes the grain of necessary minerals like dietary fiber, iron, and B vitamins. White rice, enriched breads, and white and wheat flours are a few examples. Now, processed grains are frequently "enriched," which means that after processing, certain B vitamins and iron are added back in. That's nice, but fiber might not be re-added. Refined grains are a significant component of many cuisine cultures and culinary experiences and can definitely be included in a diet that is generally healthy. In addition, some refined grains have higher levels of protein, vitamins, and minerals than most people realize. However, this is particularly valid in the case of some types of bread, spaghetti, and morning cereal. Many refined grains are "enriched" with good-for-you vitamins and minerals.

When processing whole grains, only the inedible outer hull is removed, leaving behind the endosperm and bran, which are rich with nutrients. And with refined grains, processing removes the bran and germ, leaving only the endosperm, which is soft and simple to chew and largely composed of starch. Knowing the facts will enable you to choose grains that best suit your preferences and objectives. Therefore, consider grains on a spectrum rather than categorizing them as excellent or unhealthy and consider how they will affect you overall.

NO I – Ayesa Gay A. Bejerano, RND

References:

Whole Grains

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/

The truth about whole grains vs. refined grains

https://www.precisionnutrition.com/whole-grains-vs-refined-grains-infographic

Whole Grains, refined Grains, and Dietary Fiber

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber