Although refined and whole grains are part of the same food group, their nutritional values are anything but similar.  Refined grains are those that have had the bran and germ removed, which are the parts that include fiber and are the most nutrient dense.  Most refined grains are enriched during processing, meaning that certain B vitamins and iron are added back into them, however, the fiber cannot be replaced.  Whole grains possess all three parts of the grain—the germ, bran and endosperm.  They have higher amounts of nutrients and natural fiber, proving that they are the healthier choice to make.

So…if refined grains are so bad for us, then why does the industry choose to make them this way?  It improves shelf life, gives them a finer texture and essentially makes them easier to eat.  Sometimes they have the tendency to sell better because not everyone likes the taste and texture of whole grains.  Just because refined grains may taste better doesn’t mean they should replace healthier foods.  Eating too many of these processed foods can cause several health problems especially with digestion and weight gain.  Refined grains are known to be converted to sugar during digestion, the reason why they contribute to gaining weight.  Certain chemicals are used in the making of these unhealthy foods—which can be disease inducing over time.  Another negative fact about them is that the vitamins added back to them after processing are sometimes synthetic.  This means that they are not the natural occurring vitamins that the grain possessed before being processed.

Refined grain products are hard to avoid.  They are sold in almost all grocery stores (besides the stores that sell only organic food).  Most restaurants make their dishes with them because they are cheaper, easier to cook with and lots of customers prefer them.  This is an ongoing problem especially for health conscious individuals.

Examples of refined grains are white flour, degermed cornmeal, white bread and white rice.  If any of these are included in a food label, it means the food is refined.  Most baked goods, like cookies, cake, muffins and brownies are made with refined grain.  Examples of whole grains are whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal and brown rice.  You can find whole grain alternatives for plenty of foods—and even though they may not taste as good, they are definitely better for your health.

Whole grains are an extremely important part of the human diet.  They are needed to provide energy, maintain a healthy digestive system and for weight loss.  Cereal, oatmeal, bread, brown rice, popcorn, crackers, pasta and granola bars are examples of foods that can be made with whole grains.  It is recommended that the average person get 6 servings of whole grains a day.  This is not hard to do, considering the several choices there are to make from the grain food group.

The differences between refined and whole grains should separate them into different food groups.  Unfortunately, they are all still considered part of the same group and probably always will be—the reason why it is so important for consumers to understand the differences between the two.