Even though the benefits of whole grain are clear, refined grains end up on more plates in America. Only 4 percent of children and adults in America eat the recommended minimum of three servings of whole grains each day, and 20 percent of children ages 2 to 18 don't eat any, warns the Minnesota Department of Health. If you eat foods such as white bread, corn flakes, grits, pretzels, couscous and white rice, you're eating refined-grain foods. Refined grains have several disadvantages.
Refining Process
Refined grains go through an industrial process that strips away the bran and the germ from whole grains, leaving only the finely ground endosperm -- the middle of the grain that's mostly carbohydrate -- as the end product. Refining creates light, fluffy flour that makes easy-to-chew, airy breads and baked goods, but there's a tradeoff in nutrition and health benefits. In the 1940s, the federal government required manufacturers to enrich refined grains with some of the B vitamins and iron lost during processing, but enrichment doesn't replace fiber, phytochemicals and other nutrients.
Fewer Nutrients and Less Fiber
When the refining process strips away the outer layer of the grain known as the bran, the grain loses fiber, antioxidants, and 50 to 80 percent of the minerals, including iron, copper, magnesium and zinc, according to the Minnesota Department of Health. Refining also removes the germ, the inner part of a grain that contains healthy unsaturated fats, B vitamins, vitamin E and phytochemicals, substances that give grains their flavor and color and provide health benefits. Up to 75 percent of phytochemicals are lost during refinement.
Higher Glycemic Index
The glycemic index is a measure of how much and how quickly a food raises your blood sugar compared to pure glucose. Refined-grain foods have a high glycemic index and cause a sharp and rapid rise in blood sugar. Your pancreas responds by secreting insulin, which brings your blood sugar level back down. Whole grains have a lower glycemic index and have a smoother and gentler effect on your blood sugar.
Negative Health Effects
The heavy demand placed on your pancreas by high-glycemic refined grains can lead to insulin resistance, a condition that causes your blood sugar and insulin levels to stay high after eating. Insulin resistance increases your risk for type 2 diabetes, and it is also associated with high triglycerides, high blood pressure and excess weight, all of which can lead to heart disease. Choose whole grains instead. Whole grains can help you manage your weight, keep your digestive system healthy, and reduce your risk of heart disease, stroke, type 2 diabetes and certain cancers.
Choosing Whole Grains
Don't be fooled by healthy-sounding yet misleading terms such as "multi-grain," "stone ground," "100 percent wheat" and "organic, because none of these mean whole grain. Even dark breads like pumpernickel and rye aren't usually whole grain. Read food labels and look for "100 percent whole grain," "100 percent whole wheat" or "whole" before the name of a grain, such as "whole rye," as the first ingredient on the list, to get a true whole-grain product. Other whole-grain foods include buckwheat, bulgur, quinoa, brown rice, barley, spelt, popcorn, oats and oatmeal.
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