Are Refined Grains Better Than Whole Grains?

Are you avoiding all grains because you think they’re bad for your health? Aside from people with allergies or some with other issues concerning specific types of grain, such as celiac disease, whole grains need to be included in your diet. Unlike refined grains that have all the nutrients removed, whole grains play a vital role in your health.

What’s the difference between refined grains and whole grains?

Refined grains are highly processed. Whole grains contain three parts, the germ, bran, and endosperm. During processing, the bran and germ are removed, leaving just the endosperm in the final product. The bran is fiber and the germ contains nutrients. Refined grains contain starchy endosperms. Refined flour is bleached and may contain residue from toxic bleaching agents.

The only thing left in processed grain is the starchy endosperm.

Grains are seeds and seeds require nutrition to grow. The endosperm provides energy, but the germ offers vitamins and nutrients. It contains folate, thiamin, phosphorus, Vitamin E, magnesium, zinc, phytochemicals, and antioxidants. That part is milled away, along with the fibrous outer coating, the bran. Fiber can be either soluble or insoluble. The soluble fiber mixes with liquid to create a gel that feeds beneficial bacteria. The body can’t digest insoluble fiber. Consuming it helps move food through the body and helps prevent blood sugar spikes.

If the bran and germ are so important, why are they removed?

The refining of the grain leads to better consistency and bread that has a softer, more cohesive texture. It’s more pleasing to the palate, but not to the body. Whole grain provides help in regulating blood cholesterol levels. It helps to reduce the potential for hemorrhoids, acid reflux, diverticulitis, and stroke. It can aid in preventing colorectal cancer and improve the absorption of minerals. Eating whole grains may even help weight loss because the fiber fills you quicker and leaves you feeling full longer.

• For some people, grain is difficult to digest, especially whole grains. If you have a problem digesting whole grains, use breads that have been fermented, like sour dough, or sprouted.
• Crohn’s disease, diverticulitis, and other digestive issues are exacerbated by consuming whole grains. You can avoid this by consuming sourdough bread.
• If you’re increasing fiber intake, which includes switching from refined grain to whole grain products, increase your intake slowly. Increasing fiber too quickly can create digestive issues like gas, bloating, and constipation.
• Consuming refined grains is linked to obesity. It may be the lack of fiber or nutrients, but it’s probably more related to the fact more high-calorie foods contain refined grains.

For more information, contact us today at Thrive Fitness!