What is the Difference Between Whole Grains and Refined Grains?

The main difference between whole grains and refined grains lies in the processing and the nutrients they contain. Here is a comparison of the two:

Whole Grains:

• Contain the entire grain kernel, including the bran, germ, and endosperm.
• Examples include whole-wheat flour, bulgur (cracked wheat), oatmeal, and brown rice.
• Offers a "complete package" of health benefits due to the intact fiber, nutrients, and phytochemicals.
• May improve insulin sensitivity, glucose metabolism, and prevent blood sugar spikes.

Refined Grains:

• Have been milled, a process that removes the bran and germ.
• Examples include white flour, corn grits, white bread, and white rice.
• Have a finer texture and improved shelf life, but they lack dietary fiber, iron, and many B vitamins.
• Often enriched with added back B vitamins and iron, but fiber is not added back.

In summary, whole grains are considered healthier than refined grains because they contain more nutrients, fiber, and other health-promoting components. Refined grains, on the other hand, have undergone a milling process that removes essential nutrients and fiber. While some refined grains are enriched with added back nutrients, they still lack the fiber found in whole grains.

Comparative Table: Whole Grains vs Refined Grains

Here is a table comparing the differences between whole grains and refined grains:

To choose whole grains, look for products with a whole-grain stamp or check the ingredient list for the word "whole" before the grain type. Refined grains should be enriched, meaning certain B vitamins and iron are added back, but fiber is not. To maintain a healthy diet, it is recommended to make at least half of your daily grain intake whole grains.