Whole Grains Vs. Refined Grains

The nutritional comparison of refined white flour and whole wheat flour is striking and is a convincing reason to switch to whole grains from refined. Many of the nutrients eliminated in the grinding process in refined grains, such as vitamin E, are crucial to good health. Refined wheat flour is so nutritionally insufficient farmers report that even bugs die when trying to sustain themselves on it in silos.

Most flours are derived from a whole cereal grain that has been milled into a fine meal and is then used for making baked goods of all kinds. Modern milling of whole cereal grains puts the kernel through a high-heat milling process that removes the germ and bran (which contain 90 percent of the nutritional content of the kernel), leaving only the endosperm (starch). The starch is then ground into different sizes for different purposes. The result is “refined” flour.

Replacing refined grains with whole grains does not mean having to eat food that is too heavy. Softer whole grains such as barley, oat, millet, teff, and brown rice grind into flours that are light in texture and color and have mellow, mild flavors. They can easily be substituted at any time for white flour. Even pastas can be made successfully with whole grain flours; one is not limited to chewy, dense whole wheat spaghetti if one wants to provide a while grain pasta dish. Brown rice noodles are light-flavored and slightly nutty tasting, for example; they are fine textured and look virtually identical to “normal” spaghetti.


Jeanne Rogers
Jeanne Rabout a year ago

Thank you for sharing.

Patricia H.
Patricia H.4 years ago

thanks for sharing

Dale Overall

Have always loved whole grains/wheat but am now reading some sources stating that wheat is actually bad for people, which can be confusing since giving up white bread for whole wheat long ago.

Some have gluten intolerance because of problems such as Celiac Disease. Some doctors say that we should not be eating wheat at all which is disturbing as I love my whole grain/ whole wheat breads.

Some such as Dr. Mercola who is considered controversial by many in the health field states that it is best to stick with buckwheat/corn/millet/rice (not white) and avoid wheat entirely.

Am constantly frustrated when reading how one thing is good for me, how other sources say it is not! Still am eating whole grains and wheat at the moment preferring organic and non-GMO sources.

Harshiita Sharma
Harshita Sharma5 years ago


Angela N.
Angela N5 years ago


Terry Vanderbush
Terry V5 years ago


devon leonard
Devon Leonard5 years ago

each persons body is unique... as you learn to listen to your body you'll know what it needs! and its wise to do anything in moderation.... trust your own inner voice and keep staying informed...

Jennifer C.
Past Member 5 years ago

Great article. Thanks.

Danuta Watola
Danuta W6 years ago

Thanks for sharing.

Caitlin Fowler
Caitlin F6 years ago