The difference between Whole Grains and Refined Grains

Whole grains contain the entire grain kernel with its nutrients and fibers

Whole grains retain the entire grain kernel, which includes:

the bran (rich in fiber) the endosperm the germ (rich in B vitamins, iron, selenium, magnesium, potassium)

Examples of whole grains include:

whole cornmeal oatmeal bulgur or cracked wheat whole-wheat flour

Refined grains have their germ and bran removed during milling

What constitutes a refined grain is the fact that it has been through a mechanical process referred to as milling. Milling removes the germ and bran to give grains a texture that is finer than found naturally. Milling also improves the shelf life of grain products. However, while these may be considered product improvements, increased shelf life and finer texture quality, milling also removes many B vitamins, iron and dietary fiber from the grain.

Examples of refined grain products include:

white rice white flour white bread degermed cornmeal

Note: “Degermed” refers to the thin skin of the corn kernel and has nothing to do with bacteria germs.