Refined Grains: The Benefits
Earlier this month we highlighted the benefits of whole grains. While whole grains often take center stage in health discussions, refined grains also play a valuable role in balanced diets. Refined grains, such as white flour, white rice, and pasta, have had the bran and germ removed, giving them a softer texture and longer shelf life. This process can enhance convenience and make these grains easier to digest, which is especially beneficial for individuals with specific dietary needs.
Many refined grain products are enriched, meaning they have key nutrients like folate, iron and B vitamins added back to support essential health functions. From quick breakfast cereals to energy-boosting snacks, refined grains are a versatile option that fits into busy lifestyles, providing comfort and nutrition when used thoughtfully.
What are some benefits to refined grains?
1. Easier to digest
Because refined grains lack the fibre and tougher bran, they are generally easier to digest. This can be beneficial for people with sensitive digestive systems or those recovering from certain medical conditions that require a low-fibre diet.
2. Quick energy source
Since refined grains are digested more quickly, they provide a rapid source of energy. This can be useful in situations where quick energy is needed, such as during intense physical activity or for athletes replenishing glycogen stores after exercise.
3. Fortification
Many refined grain products are fortified with essential nutrients like folic acid, iron, and B vitamins. This has been particularly important in reducing nutrient deficiencies, especially in populations where access to a variety of foods is limited. For instance, folic acid fortification has been key in reducing neural tube defects in newborns.
4. Longer shelf life
Refined grain products typically last longer on store shelves than their whole grain counterparts because the oils in the bran and germ of whole grains can cause them to spoil faster. This makes refined grains a convenient option for people who need to store foods for longer periods.
5. Light texture and taste
Refined grains have a softer texture and milder taste compared to whole grains. For people who may not enjoy the nutty or hearty flavors of whole grains, refined grain products can offer a more appealing option. Refined grains are often used in baking because they produce lighter and fluffier baked goods.
By choosing a mix of both whole and refined grains, you can enjoy the best of both worlds. The focus should be on overall dietary balance and moderation, ensuring that you fuel your body with a variety of foods that meet your nutritional needs.
