Continuing our Nutrition 101 journey, let’s discuss the difference between whole and refined grains, which is better and why you should care.
I recently switched from white rice to brown rice and threw a mini-tantrum about it.
Having grown up in Beirut, I’m a firm believer in the Mediterranean diet (AKA one of the healthiest diets in the world, represent) and we often cook with white rice.
It just tastes better.
But being a scientist (a curse, really), I have to let go of preconceived notions. White rice is not as healthy as its brown counterpart.
Why? Because white rice has had its nutrients removed for the purpose of a longer shelf life. In other words, it went from a whole grain (brown) to a refined grain (white). What’s the harm, right? It’s a smart business move.
Good thing it didn’t have any disastrous effects on the population… other than obesity, type 2 diabetes, heart disease, and cancer. And billions of dollars in healthcare costs.
But hey, business is booming!
Sigh. I run the risk of being political but I can’t help it.
Everywhere we turn, something’s been modified or processed, and governments spend billions of dollars to research why everyone’s sick.
It makes me… well, sick.
The good news is, we live in a time where we have access to a wide range of resources to educate ourselves on what we put in our bodies. Like this blog!
Let’s compare whole vs refined grains, which is better, and why we should care.
Examples of Grains
Grains are small, hard seeds in grass plants, otherwise known as cereal grains.
Fun fact: cereal is indeed a botanical term, derived from the Roman goddess of the harvest and agriculture, Ceres, whose name comes from the Latin word “cerealis”, meaning “of grain”.
Examples of cereal grains include wheat, rice, corn, oats, barley, rye, spelt, bulgur, millet, among others.
Pseudograins are similar seeds but come from broad-leafed plants. These belong to a “trendier” group but are treated much the same. Examples are buckwheat, amaranth, quinoa, and chia.
Grain Processing
Great. So what makes a grain whole?
Wholefood, as defined by the Oxford Dictionary, is “Food that has been processed or refined as little as possible and is free from additives or other artificial substances.”
So it’s safe to say a whole grain has been left (mostly) alone since its harvest. The entire kernel is still intact, consisting of all three parts; the bran, endosperm, and germ.
- The bran is the outer skin of the grain, rich with fiber, B vitamins, and minerals like copper, magnesium, and zinc.
- The endosperm is the body of the grain, composed of starchy carbohydrates with some proteins and vitamins.
- The germ is the little embryo within the endosperm, packed with antioxidants, phytonutrients, and unsaturated fats.
When grains are milled, the bran and germ are removed, leaving behind only the endosperm.
So what?
Removing the bran and germ decreases the grain’s nutritional value. It becomes mostly starch. With only the endosperm, we miss out on a ton of antioxidants, disease-preventing nutrients, and fiber, an essential player in maintaining a healthy digestive tract.
This study, which observed the relationship between refined carbohydrates and type 2 diabetes, states that processing whole grains into white flour actually increases the caloric density by more than 10%, reduces fiber content by 80%, and reduces protein content by 30%, leaving behind starchy carbohydrate with almost no nutritional value.
Yikes.
The same study found that the intake of carbohydrates in the United States increased dramatically since 1963, though intake of fiber didn’t reflect this change. This means the increase came mostly from refined carbohydrates, which aligns with the upward trend of obesity and type 2 diabetes in the US through the new millenium.
Unfortunately, stats show that most Americans get only 1 serving of whole grains daily, when the recommendation is 3 servings/day.
Grains and Human Health
After most nutrients are removed, refined grains are mostly starch, and therefore not the healthiest food choice.
As mentioned in the Understanding Macronutrients post, carbohydrates cause sugar spikes in the bloodstream, prompting the release of insulin. Long-term insulin exposure can lead to insulin resistance and a slew of negative health outcomes.
So it’s no surprise that refined grains have a higher GI value on the Glycemic Index than whole grains. And the aforementioned study concluded that refined carbs should be replaced with low-GI whole-grain, high-fiber foods to avoid risk of obesity, type 2 diabetes, glucose intolerance, and dyslipidemia.
Benefits of Whole Grains: Show Me the Data
The evidence that whole grains are good for us is overwhelming.
Once upon a time, I disputed the consumption of any grains (from my Paleo days) but the vast pool of clinical data advocating their health benefits can’t be ignored, provided they are, of course, whole grains.
Consumption of whole grains has been associated with weight loss. This study found that the rate of visceral adipose tissue (VAT) depots was lower for patients who ate whole grains than for those who ate refined grains. VAT is fat buildup around internal organs and tends to be more harmful than subcutaneous adipose tissue (SAT), which grows mostly under the skin.
Due to their fiber content, whole grains are also important for maintaining gut health. This small study found that those who ate whole grains had increased stool frequency compared to those who ate refined grains. The study also found that whole grains helped decrease blood LDL (bad cholesterol), a biomarker for cardiovascular disease.
This isn’t the first time whole grains have been linked with lowered risk of heart disease. This study found trends that increasing whole grain consumption decreases risk of ischemic heart disease and cancer. And this study came to the same results, urging policy-makers and health practitioners to spread the message about the benefits of whole grains to promote public health.
Still not convinced?
Here are 7 more studies (here, here, here, here, here, here, and here) with clinical evidence praising the benefits of whole grains and scientists urging their increased consumption.
Conclusion
After all this research, it’s hard to stay annoyed at my new brown-rice regime. I guess it doesn’t taste that bad. Rinsing it with a bit of water and avocado oil helps get rid of the dusty earth taste and I definitely find it more filling than white rice.
It’s also important to remember it’s not all about taste. Fruits, veggies, and whole grains might not be as delicious as burgers, pizza, or Fettuccine Alfredo… but they’re definitely our ticket to a long and healthy life.
‘Til next week!
