Whole Grains VS Refined Grains

Author: FITivate | Published date: August 13, 2021 | Category: Nutrition

Whole Grains

contain the entire grain – the bran, germ and endosperm.

Bran : Multi-layered outer crust of the edible kernel which contains antioxidants, B-vitamins and fiber

Endosperm : Acts as the germ’s food supply, which mainly contains starch and protein

Germ : Embryo which can sprout into a new plant, contains B vitamins, minerals, protein and healthy fats

Examples of whole grains foods : Oatmeal, Quinoa, brown rice, corn, barley, spelt, buckwheat, whole wheat bread.

Refined Grains

have been milled and processed to remove the bran and germ.

This results in the loss of nutrients, vitamins and fiber. It also causes the Glycemic Index to increase.

Examples of refined grains foods : white flour, white rice, white bread

It is important to eat more whole grains 

benefits of whole grains include - 

  • To maintain a healthy fiber intake that can help to
  • Prevent chronic illnesses
  • Control appetite, reducing the chances of over eating
  • Healthy gut
  • Get more Vitamins E, B6, K, Magnesium, Potassium, Calcium, Selenium and Protein as compared to refined grains

By : Alvin Ho

B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)



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