Whole Grains vs Refined Grains - Foods

Whole grains haven’t had their bran and germ removed by milling, making them
better sources of fiber — the part of plant-based foods that your body
doesn’t digest. Among many health benefits, a high-fiber diet also
tends to make a meal feel more filling and linger longer, so you stay
full for a greater amount of time.

Refined grains, such as white rice or white flour, have both the
bran and germ removed from the grain. Although vitamins and minerals
are added back into refined grains after the milling process, they
still don’t have as many nutrients as whole grains do, and they don’t
provide as much fiber.

Rice, bread, cereal, flour and pasta are all grains or grain
products. Eat whole-grain versions — rather than refined grains — as
often as possible.

Whole grains	Refined grains
Barley Brown rice Buckwheat Bulgur (cracked wheat) Millet Oatmeal Popcorn Whole-wheat bread, pasta or crackers Wild rice	Corn flakes Couscous Enriched macaroni or spaghetti Grits Pretzels White bread (refined) White rice

Ways to enjoy more whole grains

• Enjoy breakfasts that include high-fiber cereals, such as bran flakes, shredded wheat or oatmeal.
• Substitute whole-wheat toast or whole-grain bagels for plain bagels. Substitute low-fat, multigrain muffins for pastries.
• Make sandwiches using whole-grain breads or rolls.
• Expand your grain repertoire with whole-grain
  complements, such as kasha, brown rice, wild rice, bulgur or
  whole-wheat tortillas.
• Feature wild rice or barley in soups, stews, casseroles and salads.
• Add whole grains, such as cooked brown rice or whole-grain bread crumbs, to ground meat or poultry for extra body.
• Use rolled oats or crushed bran cereal in recipes instead of dry bread crumbs.
• Toast grains to bring out their nutty flavor before adding them to recipes.

Mayo Clinic

Tags: Foods, High Fiber Foods