Whole Vs. Refined Grains

Whole Grain Vs Refined 

 All our lives we have been told that whole grains are healthier than refined wheat. We heard it from our parents, and we see it all over the internet. Brown rice over white rice, wheat bread over white bread, whole grain pasta over regular pasta.

It is time to crack the code on if whole wheat is truly healthier and if so, why is it? Should we be spending the time and money to make these alternative choices? Let’s dive into it. 

To start we will discuss what makes something “whole grain”. There are three parts of a whole grain kernel: the bran, germ and endosperm. When the whole grain kernels are processed, they are stripped of the bran and the germ. The bran is the outer layer of the kernel. It is the fiber that supplies B vitamins, iron, copper, zinc, magnesium and antioxidants. The germ is the core of the kernel that is packed with healthy fats, B vitamins, vitamin E and antioxidants. The endosperm is that inner layer that remains after processing which holds the carbohydrates with a small amount of protein and vitamins.  

So how does all of this nutritional value apply to daily life? To start, whole wheat products will give us a satisfied, full feeling faster than refined grains due to the bran and fiber. In turn, the faster we fill up, the less we overeat. The fiber from the outer layer also helps lower cholesterol and helps clear out the digestive tract. The nutrients in whole grains also contain minerals that can help prevent blood clots, heart attacks, strokes and some cancers. 

You might be thinking, “Why would they strip these nutrients off to begin with?”. A concise explanation would be: 1. Without the fibrous outer layer, it is easier to chew and digest. 2. It increases shelf life of the products. 3. Refined grains makes fluffy flour for breads and desserts.

This does not mean that you need to cut refined grains out of your life completely. It is simply a recommendation to incorporate whole grains into your diet. A sustainable, healthy goal would be to substitute about half of your total grain intake to whole grains.