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What are whole grains? Replace refined grains!

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).

nguyen coc nguyen hat vs lu coc ching che
Source: www.hsph.harvard.edu

What are the types of whole grains?

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?

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White rice is a refined grain

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!

Whole grainsRefined grains
Contains all 3 components of the cereal grain including bran layer, endosperm and germ layerContains only the endosperm of the seed, removing the bran and germ inside
Has a thicker textureHas a smoother texture
Higher nutrient content, contains fiber, vitamin BLower nutrient content, lack of fiber and B vitamins. Some vitamins and minerals are added
Shorter usage timeLonger 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

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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.

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!

Emilia Chaney
Emilia Chaneyhttps://agrisearch.net
My name is Emilia Chaney. I'm a social girl from Romania with a big smile and 3 passions: Agriculture, Travel and Social Media. I try to make this blog practical, full of great advice and inspiring ideas.

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