Whole Grains and Refined Grains- An Overview

Introduction

Worldwide, people tend to consume refined grains that are commercially manufactured compared to healthier unprocessed whole grains. The whole grains and the flour produced from these grains cannot be used in making baked goods, which is the main reason why commercial food manufacturers tend to avoid these grains and opt for refined grains.

What Are the Differences Between Whole Grains and Refined Grains?

Whole grains contain naturally occurring nutrients of the entire grain seed that is grown from grain plants. In the whole grain; the original grain parts not only contain fiber but are loaded with various nutrients that provide energy and are eventually used up in bodily metabolic functions. This is the reason why it is recommended to include whole grains as part of a person’s daily diet. Refined grains however are processed and involve the removal of the outer casing or the inner seed that accompanies it. This is the major difference that distinguishes a whole grain from a refined grain.

What Are the Parts of Whole Grains?

The seed of the whole grain plant comprises the kernel which is harvested. The kernel comprises three major parts:

• Bran is the fibrous outer layer that covers the whole of the kernel and supplies iron, copper, vitamin B, magnesium, zinc, phytochemicals, and antioxidants.

• Endosperm is the inside layer where the starchiness of the grain is located directly below the bran. It holds proteins, carbohydrates, minerals, and small amounts of vitamin B.

• The Germ is the core where the growth happens in the seed. It is rich in vitamin E, vitamin B, healthy fats, antioxidants, and phytochemicals.

The endosperm is the largest part of the kernel and the germ is the smallest; both equally comprise several essential nutrients. The germ is the only part of the whole grain composed of healthy fats while the bran contains the bulk of all the fiber derived when whole grains are consumed.

What Are the Examples of Whole Grains and Whole Grain Foods?

Examples of whole grains are wheat, corn, barley, rice, sorghum, oats, millet, and rye. Examples of whole grain foods are quinoa, black rice, brown rice, red rice, wild rice, popcorn, whole wheat flour, whole wheat bread, wheat pasta, crackers, whole grain breakfast cereals, Fargo, miller's, bulgur, or cracked wheat.

What Are the Health Benefits of Whole Grains?

• Since most of the whole grains consumed are either enriched or fortified, they comprise a range of health benefits.

• Whole grains are always recommended by nutritional experts as they help in improving insulin sensitivity, satiating the appetite helps in preventing unhealthy food cravings, improving or regulating blood pressure levels, and also in lowering the bad cholesterol LDL (low-density lipoprotein) levels.

• Nutrition research further shows that enriched or fortified grains can prevent an individual's predisposition to cardiovascular disease, stroke, type 2 diabetes, and certain cancers like colorectal and intestinal cancers.

• All these health benefits are due to the high fiber content in whole grains. However, they can get lost when refined staging is done or the processing is done for the texture and shelf life.

What Factors Make the Whole Grains Healthier in Comparison to Refined Grains?

Whole-grain flour contains all three parts of the grain intact. The kernel has a slightly denser texture compared to refined grains that are processed and have a finer texture. The shelf life of whole grains is short, whereas refined grains that contain only the endosperm have a much longer shelf life. Also, refined grains contain less fiber and vitamin B levels.

For Whom Are Gluten-Free Grains Recommended?

Gluten-free grains are different from conventional whole grains like wheat, barley, or rye. Individuals with celiac disease or non-celiac gluten sensitivity would need to avoid gluten comprising whole grains. They should also not be cross-contaminated with any gluten source as they might experience gastric distress or sensitivity. The interesting fact to note is that commercially, most gluten-free products come from refined grains only. Some manufacturers may tend to use whole grains, but the majority of gluten-free grains are of the refined variety. According to nutritionists, individuals with celiac disease or gastric disease can opt for whole-grain gluten-free flour ideally which is healthier than the refined versions. Gluten-free whole grains are also not exactly grains, the plant species are like buckwheat grass or quinoa (which is a seed). Both quinoa and buckwheat make for a great healthy whole-grain gluten-free substitute.

How Are the Grains Used in Culinary Purposes?

• Whole grains or gluten-free grains can make for a versatile ingredient in the kitchen and easily be included as per an individual’s diet as both meals and snack, thereby improving the person’s bodily metabolism and immunity.

• Whole wheat toasts and whole grain cereal breakfast recipes are a great way to start the day with.

• Whole grains can also be used for making sandwiches and pasta which is a healthier option.

• Rolled oats or crushed wheat bran cereals can be used in all recipes instead of bread crumbs.

• Try replacing the white rice in the diet with a healthier whole-grain version like brown rice, red rice, barley, bulgur, and other whole grains mentioned above.

• The best way to replace muffins and pastries in the diet is by including whole-grain bagels, tortillas, and casseroles.

Conclusion

To avail the maximum health benefits of grains, it is essential to stick with whole grains. Currently food fortification strategies are now adopted by several countries as part of global healthy diets. Many manufacturers add more vitamins and minerals such as folic acid and iron to the refined flour which makes it equally healthier. However, it is important to remember that during the processing of the grains, it is certain that essential fiber that is healthy for the diet is lost in the process. Processing is done to prolong the shelf life of grains for commercial use. Whether whole grains or refined, make sure to avail the health benefits of grains in the diet to boost and energize the system.