Whole Grains vs.

Refined Grains

By: Ruth Serveli

Grains

Grains are divided into 2 subgroups

Any food made from: Wheat Rice Oats Cornmeal Barley Etc.

Examples of grains: Bread Pasta Oatmeal Breakfast cereals Tortillas Grits

Whole Grains

Whole grains contain the entire grain kernel the bran Germ Endosperm.

Examples of whole grains : whole-wheat

flour Bulgur (cracked

wheat) Oatmeal Whole cornmeal Brown rice

Refined Grains

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. 

Some examples of refined grains: White flour De-germed

cornmeal White bread White rice

Whole Grain Nutrition Facts vs. Refined grains nutrition facts

• Recommended: 6-8 oz

At least half should be WHOLE grain

• 1 oz is equivalent to: Cereal: baseball

Rice/Pasta: light bulb

Bread/Roll: index card or bar of soap

Bagel: hockey puck

Daily Recommended Amount

Recommended: 6-8 oz

At least half should be whole grain

1 oz is equivalent to: Cereal: baseball

Rice/Pasta: light bulb

Bread/Roll: index card or bar of soap

Bagel: hockey puck

Grains- How Much to Eat?

Choosemyplate.gov

Reference