Before I took the time, a few years ago, to research the true difference between whole grains and refined grains, I thought it was as simple as brown bread versus white bread – turns out, it’s not! There are a lot of nutritional components that differentiate whole and refined grains but most importantly, there are so many foods that fall into these categories!
Let’s start with the kernel of the grain. The anatomy of a whole grain kernel has 3 components – the bran, the germ, and the endosperm. The bran is the outermost layer and served to protect the seed, this layer is also full of Vitamin B and fiber. The germ has oils, antioxidants, proteins, and vitamins to sustain both us and the seed! Finally, the endosperm is mainly carbohydrates and helps to provide energy for the seed.
Whole grains have all of the components of the kernel, meaning it also has dietary fiber, iron, and B vitamins. Whole grains are also full of other nutrients since they contain all parts of the kernel. Foods of whole grains are generally found as single foods or as ingredients in products, some examples of whole grains are popcorn, brown rice, and whole-wheat bread.
Refined grains have been stripped of the bran and the germ which allows it to have a longer shelf life. When the bran and germ are removed from the kernel for refined grains, it also removes key nutrients, like fiber, from the grain and leaves it with mainly just carbohydrates. Refined grains are found in white flour, white rice, and many processed foods such as pastries, crackers, cakes, and bread. Because refined grains lose so many nutrients, most of them are enriched and fortified. Enriched grains have iron and B vitamins added back into them but not fiber, the iron and vitamins added into the grain are not taken from the original source in the kernel. If the grain is both enriched and fortified then it also has nutrients that are not naturally occurring in grains such as folic acid. It is important to note that because refined grains do not have fiber or dense nutrients, many of the processed foods made from refined grains will leave your hunger unsatisfied.
The recommended daily amount of grains depends on age, sex, and levels of activity but no matter what, half of your daily grains should be whole grains! Ingredient lists and small changes make adding whole grains to your diet much simpler than you may think. By swapping out white rice for brown rice, white bread for whole-grain bread, and sugary cereal for one with whole grains, you can incorporate key nutrients into your day while also eliminating unfulfilling foods!
My name is Elizabeth and my goal is to be as much of an asset to my community as possible. I am here to help you understand some concepts in the world of personal health that might be a little fuzzy.
I was born and raised in Central California and then went to the University of Nevada, Reno. I will soon begin my journey as a nursing student so that I can be an even bigger asset to my community and help those in need! Growing up I spent the majority of my days in a pool. I swam and played water polo for 13 years, unfortunately, it all came to an end after bilateral shoulder surgeries. With a limit to my mobility and lots of physical therapy, I turned to nutrition to keep me healthy!
We have all heard that fruits and veggies are important to our health, but why? And what about those extra vitamins and minerals that are always promoted? Well, I am here to offer some guidance! Sometimes it is difficult to know where to begin or even understand what articles are describing. So, my goal will be to make all the scientific studies and processes of WHY we need certain power-foods more accessible and give it to you as a fun and easy read.
It can be easy to feel overwhelmed with everything going on around us and feel like we lack control but one thing we have control over is what we put in our bodies! I’m here to help you make the best decisions for your long-term health and well-being.