Written by Martina Grace, RD
ARTICLES / BLOG

When it comes to our daily diet, understanding the choices we make is crucial for our overall health. One key area of focus is the type of grains we consume. Whole grains and refined grains each play distinct roles in our nutrition, but many of us might not be fully aware of the differences between them.

WHAT ARE WHOLE GRAINS?

Whole grains contain all 3 parts of the grain: the bran, the endosperm and the germ. The bran is the protective coating of the grain and is an excellent source of fiber, antioxidants, vitamin B and minerals such as iron, magnesium and selenium. The endosperm contains protein and starch. The germ is the seed that grows into a wheat plant, which is rich in fat, vitamins, particularly vitmain E and group B vitamins, and minerals like iron and magnesium. For comparison, 1 cup of cooked couscous has 2g of fiber, but whole wheat couscous has 7g pour cup cooked, which is almost four times higher.

Whole grain sources include:

Brown rice
Whole wheat flour, bread, tortilla and pita
Whole wheat couscous
Wild rice
Quinoa
Sorghum
Hulled barley
Amaranth
Buckwheat
Whole oats
Millet
Spelt
Corn
Bulgur
Rye

WHAT ARE REFINED GRAINS?

Refined grains go through a transformation where the bran and the germ has been removed to prolonge conservation, leaving only the endosperm. This means all good nutrients are removed like the fiber, vitamins and minerals, leaving only the carbohydrates and the protein. Refined grains are often enriched, adding back their vitamins and minerals, but they still lack fiber. Refined grains don’t have the same health benefits as whole grains. Read my article Dietary Fiber: a vital nutrient to know more about these health benefits.

Sources of refined grain include:

White bread, pita and tortilla
White rice
White pasta
All purpose flour
Couscous
Pearl barley
Rice noodles
Products made from white flour (crackers, bars, cereals, cookies, cupcakes, etc.)

WHOLE GRAIN VS MULTIGRAIN

Beware of the allegation ‘’multigrain’’. It does not mean whole grain. It simply means it contains different kind of grains weither they are refined or whole. Instead, look for the term whole grain on the package, or if it says the allegation multigrain, look at the ingredients to see if the majority of the grains are whole grains, such as brown rice instead of white rice.

CONCLUSION

Of course it is okay to eat refined grains such as white rice, but it is important to eat the majority of the time whole grains as it contains more nutrients and more fiber which has many health benefits for our health. Refined grains has even been linked to increase certain diseases compared to whole grains.

So, try to incorporate different whole grains into your meals. Add quinoa or brown rice to your salads, eat whole wheat pasta instead of regular white pasta and buy whole grain bread instead of regular white bread.

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