The Grain Series:
Refined Grains, Whole Grains, Gluten-Free Grains, Ancient Grains and Grains with Gluten
Messages such as " Reduce consumption of refined flours and refined grains by switching to whole-grains" are everywhere. Before, switching up your diet let's get to know the grains that are refined and those that are whole-grain.
All grains start out as a whole-grain containing the bran, endosperm and germ (see whole-grain image above). Due to processing, the bran and germ parts are often removed, resulting in the whole-grain becoming a processed or refined grain.
The primary issue with this is that, at least 60% of the nutrients in grains are found within the bran and germ. Nutrients such as zinc, vitamin E, phosphors, potassium, thiamine, folate amongst others. Non-nutrient fibre is also found. When these two parts are removed, the nutrient value of the grain is reduced and can lead to nutritional problems when the overall diet is unbalanced.
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| Grains to limit |
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| Grains to enjoy |
Nevertheless, the following posters below contain a list of commonly eaten refined grains and their whole-grain form.
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THE BIG PICTURE
Reduce consumption of refined flours and refined grains by switching to whole-grains such as whole-grain pasta, brown rice, whole-wheat cous cous, whole wheat breads, whole-grain cereals
Check out the Pinterest Board for some Whole-grain supermarket finds:
Brown Rice; Black Rice; Wild Rice; Whole-Grain pasta; Pasta with bran added; Steel Cut Oats; Whole-wheat Cous Cous; Brown Rice Crackers
Thank you for reading!
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