It’s not just that you always get the advice: “Use whole grains”. It’s also not uncommon for healthy eaters and Eatclean to try to avoid refined grains. Because everything has a reason for it.
So today, let’s go find the reason behind that truth. I’ve always wondered: “what’s the difference between whole grains and refined grains?” and “why should we choose whole grains?”.
And to convince us to replace refined grains with whole grains, let’s go with me to “explore” the magic!
What are whole grains?
Well, I can’t rush to compare the difference between whole grains and refined grains, when we don’t understand the basic definition of these two. And before we start the comparison, do you understand What are whole grains? Are not?
Whole grains are also known as whole grains. To put it simply, without our books, it means that the grain is completely intact (no part lost), and includes the bran outside of it.
In a slightly deeper understanding, whole grains are grains that contain all three components of the grain: the bran layer, the endosperm and the germ (embryo of the grain).
- Bran: is the outermost layer that protects and covers the entire kernel inside the seed. The bran is the main source of fiber, B vitamins, iron, copper, zinc, magnesium, antioxidants and phytochemicals naturally found in plants.
- Endosperm: is the middle layer of the seed. The endosperm contains many carbohydrates, proteins, some B vitamins and minerals.
- Germ (embryo of the seed): is the youngest brother in the deepest part, which is the core of the seed. Sprouts are rich in healthy fats, high in fiber, and contain vitamins E and B, phytochemicals, and antioxidants.
Well, whole grains include brown rice, corn, millet, sesame, legumes with skin on like soybeans, chickpeas, red beans, white beans, and more. there you guys.
Tada, so we have knowledge of whole grains. End here, everyone! Next, we need to immediately learn about refined grains. What makes this different?
What are refined grains?
When it comes to refined grains, we are impressed by the word “refined”, right? So what is it?
To create refined grains, one must use a general refining process to remove the bran and germ layers of the grain. This refining will be to mix, whiten the powder and add micronutrients, some nutrients back to enrich their products.
The fact that refined grains have removed the bran and germ layers, leaving the endosperm in the middle only makes it higher in starch and gluten. Plus, refined grains often have a higher glycemic index, which has an impact on each person’s blood sugar.
If you think that people adding nutrients to refined grains will make it more nutritious than whole grains, you are wrong! Because manufacturers will add some vitamins and minerals (mainly iron and folic acid). And it is obvious that adding fiber to refined grains is not possible. It will destroy the fine texture of cereal flour and affect the shelf life of the product.
For the most part, refined grains come from white rice, flour, rice flour or white bread, etc. Have you seen the familiarity yet?
And now the difference between whole grains and refined grains begins!
The difference between whole grains and refined grains
Hopefully the following comparison table will help you have the most accurate, most realistic view and help you a lot for your choice!
|Contains all 3 components of the cereal grain including bran layer, endosperm and germ layer
|Contains only the endosperm of the seed, removing the bran and germ inside
|Has a thicker texture
|Has a smoother texture
|Higher nutrient content, contains fiber, vitamin B
|Lower nutrient content, lack of fiber and B vitamins. Some vitamins and minerals are added
|Shorter usage time
|Longer usage time
So, we already see the difference between whole grains and refined grains, right? A great choice lies entirely in whole grains! Although the shelf life is shorter than that of refined grains, it’s not a downside worth worrying about whole grains. Because she prides herself on having a large amount of natural nutrients inside her.
Proud benefits of whole grains
Well, “genuine” whole grains are better than refined grains. So what effect does it have on our body?
To see that effect clearly, let’s “look” a little bit about the bran and sprouts.
- As the main feature is the fiber. The bran and germ have a lot of fiber in it, which slows down the breakdown of starch into glucose. Therefore, it is really great to help our body maintain a more stable blood sugar level.
- In addition, fiber is also an important component in reducing cholesterol levels in the body, preventing the formation of blood clots. Thereby preventing cardiovascular diseases, blood pressure and stroke.
- Talking more about fiber, is a hero in transferring waste through the digestive process better, preventing constipation from occurring in each person. Not to mention the high fiber content of the bran and germ layers, along with the high amount of nutrients that help our bodies easily manage their appetite, preventing unwanted obesity diseases.
- Next, have you noticed a natural chemical compound called a phytochemical? As a disease-preventing agent, combined with minerals such as magnesium, selenium present in the seeds has helped protect our body against a number of dangerous cancers.
- Not only that, the seeds contain folic acid, which is very good for pregnant women. Folic acid has the ability to prevent neural tube defects in the fetus.
- And back to the endosperm, with a large amount of carbohydrates and protein, is considered an abundant source of energy for the body. Because as we all know, 1g of carbohydrates will give us 4 calories, and 1g of protein provides the body with 4 more calories!
Research from Harvard published in 2016 in Circulation found that people who ate about 70 grams of whole grains per day had a 22% lower risk of death, a 23% lower risk of dying from cardiovascular disease, and dying from heart disease. 20% lower risk of cancer compared with people who use no or less whole grains.
Well, whole grains are amazing, aren’t they. If you pay a little attention, you will see that whole grains contain enough fat, carbohydrates and protein that belong to the group of essential macronutrients that the body needs. And in addition there are vitamins and minerals, which are the group of micronutrients for the body. Thus, with whole grains, our body will have enough nutrition and energy. It’s so amazing~~
And friends, if you want to know more about cereal flour, don’t forget to follow my article: NGOC COC POWDER.
Yeah, so we’ve equipped ourselves with some cool knowledge about cereals! Cereals are a popular food and are classified as healthy foods. However, to be completely considered healthy and safe for your health, please note, use whole grains and substitute for refined grains!