Whole Grains vs Refined Grains: What’s the Difference?
go.ncsu.edu/readext?1104010
en Español / em Português
El inglés es el idioma de control de esta página. En la medida en que haya algún conflicto entre la traducción al inglés y la traducción, el inglés prevalece.
Al hacer clic en el enlace de traducción se activa un servicio de traducción gratuito para convertir la página al español. Al igual que con cualquier traducción por Internet, la conversión no es sensible al contexto y puede que no traduzca el texto en su significado original. NC State Extension no garantiza la exactitud del texto traducido. Por favor, tenga en cuenta que algunas aplicaciones y/o servicios pueden no funcionar como se espera cuando se traducen.
Português
Inglês é o idioma de controle desta página. Na medida que haja algum conflito entre o texto original em Inglês e a tradução, o Inglês prevalece.
Ao clicar no link de tradução, um serviço gratuito de tradução será ativado para converter a página para o Português. Como em qualquer tradução pela internet, a conversão não é sensivel ao contexto e pode não ocorrer a tradução para o significado orginal. O serviço de Extensão da Carolina do Norte (NC State Extension) não garante a exatidão do texto traduzido. Por favor, observe que algumas funções ou serviços podem não funcionar como esperado após a tradução.
English
English is the controlling language of this page. To the extent there is any conflict between the English text and the translation, English controls.
Clicking on the translation link activates a free translation service to convert the page to Spanish. As with any Internet translation, the conversion is not context-sensitive and may not translate the text to its original meaning. NC State Extension does not guarantee the accuracy of the translated text. Please note that some applications and/or services may not function as expected when translated.
Collapse ▲Most of us eat grains every single day. But did you know the kind of grain you put on your family’s plate can help them stay full longer and feel better? Grains such as bread, cereal, rice, pasta are just a few of the examples of foods that most people consume in an average week.
Grains are one source of carbohydrates that give us energy to think, move, and grow. If you look at the ingredient list on the back of a bag of bread what is the first ingredient? Sometimes it will read “ground whole wheat flour” or “enriched wheat flour”. One will keep you fuller longer and the other will leave you with a quick burst of energy before a crash. So what is the difference?
A whole grain is made up of three parts: Bran, endosperm, and the germ. The bran is the outside shell where fiber is located. The endosperm is the inner shell and it is where the starch is found. Think of this is where the energy comes from. Finally, the very center is where you will find the germ. No, not the kind of germs that make you sick! The germ is where vitamins and minerals are found.
Photo Credit: WholeGrainsCouncil.org
It’s easy to understand that you want to have all three parts of the whole grain. If any part of the grain is taken out, it’s considered a refined grain. When you buy something and the flour is listed as “enriched” you are only getting the endosperm and losing everything else. You’ll often find this to be the case in white bread, white rice, and pastries. If you are cooking muffins and use all-purpose flour, split the amount and use half all-purpose and half whole wheat instead. Another benefit of using whole wheat flour adds a slight nutty flavor and you might even enjoy the flavor more!
Popular examples of whole grains are brown rice, oatmeal, whole grain bread, quinoa, and popcorn. I recently taught a group of students about whole grains and they were surprised to learn that one of their favorite snacks, popcorn, helps them meet the goal of making whole grains half of their daily grains goal.
If you want to make yourself a quick and healthy snack, simply get a cheap air popper ($20 locally), a bag of popcorn kernels (approximately $2 for a storebrand 1-pound bag) and snack away while getting the benefits of a whole grain. A half cup of kernels makes about 6 cups of popped popcorn so it’s not only delicious but also budget friendly!