Diet guidelines recommend choosing whole grains instead of refined grains, but what’s the difference? And which is better for your health? Whole grains keep most parts of the grain intact, while refined grains have some parts removed, like the outer shell or the inner seeds.
The original parts of whole grains have fiber and other nutrients. Studies show whole grains are especially good for overall health and preventing chronic diseases. That’s why health experts encourage including them in your diet.
But whole grains and their flours don’t make light, delicate baked goods. So food makers often avoid them in some products and prefer refined grains instead.
This article will explain the difference between whole and refined grains, the difference between their flours, and also talk about gluten-free grains.
Ingredients of whole grains
Whole grains, like wheat, corn, and rice andCorn Millet andBarley Sorghum, rye, andOats and others, the seeds of grain plants, also called the kernel or grain, are what get harvested, They are made up of three parts:
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Bran:- It's the outer fibrous layer covering the whole kernel.
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Endosperm:- It's the starchy part of the grain just below the bran.
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Germ:- It's the inner part of the grain that can grow into a new grain plant.
The endosperm is the largest part, the germ is the smallest. All parts have nutrients, but only the germ has healthy fats, and the bran has most of the fiber in the grain.
The difference between whole grains and refined grains
First, whole grains
Whole grains have all three parts of the grain (bran, endosperm, and germ). They have a dense texture and are high in fiber andB vitaminsand they tend to have shorter shelf life.
Second, refined grains
Refined grains are processed and some parts are removed. They only have the endosperm. These grains have a soft texture and contain less fiber and B vitamins, but usually have higher amounts of folic acid, and they tend to have a longer shelf life.
Many food manufacturers can add vitamins and minerals to grains, specifically folic acid andiron, which might have been lost during processing to make refined flour healthier.
Gluten-free grains
If people suffer from celiac disease Digestive disorders or gluten sensitivity or wheat allergy, they need to avoid grains that contain gluten, including wheat, barley, rye, and oats. They can eat gluten-free grains that aren't contaminated with gluten-containing grains.
- Refined gluten-free flour
Although some gluten-free product makers use whole gluten-free grains to make healthier bread, most gluten-free products on the market are made from refined, gluten-free flour.
That's why people who follow gluten-free diets don't get enough fiber, and some don't get enough B vitamins, so they might need to find other sources for these important nutrients when avoiding gluten.
- Gluten-free whole grain flour
You can find gluten-free whole grain flour, for example, some food manufacturers make certified gluten-free flour blends, but most gluten-free flours are made from refined grains, and white rice is the most common grain.
Also, when talking about gluten-free whole grains, it's important to know that some of these grains aren't really grains anatomically, as they might actually be different types of plants, like Quinoa Which is considered a seed not a grain, and buckwheat which is a herb, both can be a healthy alternative to whole grains.
