Health officials recommend prioritizing whole grains over refined grains due to their nutritional benefits. Whole grains help control cholesterol, weight, and blood pressure while lowering the risk of heart disease and diabetes. However, refined grains don’t necessarily need to be avoided entirely—balance is the key.
What’s the difference?
Whole grains contain three parts: the bran (fiber-rich outer layer), the germ (nutrient-dense core), and the endosperm (starchy middle).
Refining grains strips away the bran and germ, removing the essential fiber, protein, vitamins, and minerals. This process enhances flavor and texture, making products like white bread softer but less nutritious.
Benefits of whole grains
Whole grains are rich in fibre, which supports gut health, regulates blood sugar, and promotes satiety. They also contain phytonutrients that reduce inflammation and may lower the risk of chronic diseases.
Risks of a refined-grain diet
Diets high in refined grains often lack fiber. In the U.S., only 7 percent of adults meet the recommended fiber intake. Processed foods made with refined grains often contain added sugar, fat, and sodium, which can negatively impact gut health and increase inflammation.
Should one avoid white rice, bread, and pasta?
Not necessarily. Many cultures incorporate refined grains into balanced diets with smaller portions and fresh ingredients. Experts emphasize an overall nutritious diet rather than rigid restrictions. Whole grains should be eaten more often, but refined grains don’t need to be eliminated.
Terms like “multigrain” or “made with whole grains” can be misleading. Look for ingredients like “100% whole wheat” and at least 3g of fiber per serving.
Unprocessed whole grains such as quinoa, oats, and brown rice are excellent choices.
Bd-pratidin English/FNC
