What Is The Difference Between Whole Grains And Refined Grains

In contrast to whole grains refined grains are milled a process that strips out both the bran and germ to give them a finer texture and longer shelf life.

How to recognize whole grains on the label. The difference between whole grains and refined grains is that whole grains include all three parts of the grain bran germ and endosperm while refined grains do not include the bran or germ these are removed during processing leaving only the endosperm. Although starchy refined carbs are much less nutritious than whole grains they are often used to extend the shelf life of foods and can add versatility when cooking or baking. This means you will feel hungry only a short time after eating which leads to snacking and weight gain.

With refined grains processing strips away the bran and germ leaving behind only the soft easy to chew endosperm that s rich in starch but not much else. Generally speaking if you see the word whole or sprouted next to the name of the grain then they are in fact whole and not refined. With whole grains processing removes only the indigestible outer hull preserving the nutrition packed bran and germ and the endosperm. Nutritional guidelines say to choose whole grains rather than refined grains but what is the difference between the two.

Whole grains retain all three body parts of a grain namely bran germ as well as the endosperm whereas refined grains lose bran and germ during milling and are left only with endosperm. Whole grains are either single foods such as brown rice and popcorn or ingredients in products such as buckwheat in pancakes or whole wheat in bread. 1 whole grains contain most of the original grain intact as grown by the grain plant. Whole grains are more nutritious than refined grains.

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Whole grain on the other hand means that the entire grain the bran germ and endosperm is used in the product although how much takes a bit of investigation. Multigrain simply means that more than one grain was used in making the product at hand. So if you re holding a cracker box that claims it s multigrain perhaps there is some whole wheat flour and a little barley flour. Let s start with the key difference.

Refined grains are processed refined to remove some of the outer casing or inner seed. So without the bran and germ a refined grain offers much less fiber vitamins minerals protein and fatty acids than a whole grain. But if you see just wheat flour white flour or multi grain on the label the grains have. What is the difference between whole grain and refined grain.

This study which observed the relationship between refined carbohydrates and type 2 diabetes states that processing whole grains into white flour actually increases the caloric density by more than 10 reduces fiber content by 80 and reduces protein content by 30 leaving behind starchy carbohydrate with almost no nutritional value.