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The Difference between Refined Grains and Whole Grains

in The Too Busy to Diet Blog on June 8, 2016

Written by Allie McTighe, graduate student and dietetic intern at Case Western Reserve University: It dawned on me that majority of individuals do not understand the differences between whole grains and refined grains. The notable difference people refer to that refined grains are white and whole grains are brown. Although this, is in some circumstances (not all), presents itself as true, there are additional differences between the two.

First, whole grains contain three parts: the bran, the germ, and the endosperm, while refined grains only include the endosperm. The bran and germ are what help keep the body healthy, they are rich in dietary fiber. Some examples of whole grains include barely, quinoa, oats, brown rice, and whole- grain bread, pasta, and cereal. Remember to be sure to check the nutrient facts label for “whole grain” listed first in the ingredients. Some products may appear to be darker bread, but not have whole grains, so it is important to always refer to the ingredients list.

Second, whole grains have been proven to have health benefits. For instance they help to reduce cardiovascular disease, lower body weight, and reduce incidence of diabetes. It is recommended for all men and women that they make half of their grains whole. Below are some ways to add whole grains to your diet:

• Whole-grain oatmeal with fresh berries, cinnamon, and honey.
• Whole-grain pita stuffed with spinach, tomatoes, cucumber, onion, feta cheese, and hummus.
• Quinoa salad with black beans, corn, cucumber, tomatoes, onion, and feta cheese.
• Whole-grain bread with almond butter, banana, and honey.
• Whole-grain tortilla stuffed with ground turkey, lettuce, tomato, onion, avocado, and black beans.

Throughout the day aim to incorporate whole grains into your diet. For more recipes using whole grains check out the book Too Busy to Diet.

Resources:
“How to Add Whole Grains to Your diet” by Sharon Denny, MS, RDN
http://www.eatright.org/resource/food/nutrition/dietary-guidelines-and-myplate/choose-whole-grains
“ What is a Whole grain?” by Academy of nutrition and Dietetics
http://www.eatright.org/resource/food/nutrition/dietary-guidelines-and-myplate/what-is-a-whole-grain