are refined grains bad for you

About 95% of white flour is enriched; therefore breads, pastas, cereals, rolls, tortillas, and pretzels made from white flour are enriched with nutrients. Refined grains also contribute dietary fiber, a nutrient sorely lacking in the diets of most Americans. If you can’t live without baked goods, make sure you read labels thoroughly. There are hundreds of online recipes using these flours. Eating too much of foods made from refined grains increases the level of bad cholesterol in the body. For making whole wheat flour the entire grain of wheat including it's outer layers grounded. Refined grains are often used in many different products, including breakfast cereals, desserts, pastries, bread … Well, there’s no evidence to show that refined grains are “bad” for you, but there is evidence that shows that whole grains are good for you. In fact, one meta-analysis reported that higher consumption of refined grain was associated with a 5% lowerrisk of death from any cause. Just like most other foods, not all grains are created equal. Refined grains do not possess many of the nutrients that whole grains do. But you wouldn’t know that from the headlines blaming refined grains on all the world’s ills. Some Whole Grains Are Highly Nutritious. Grains: Are They Good For You, or Bad? Ok. Grains are bad, too much sugar is bad, a bit of sugar is bad, salt is bad, milk is bad, gluten is bad, egg is bad, meat is bad (acoording to some people), being vegetarian is bad (according to other people), everything you like is bad and what you don’t like, but got used to them, became bad. Refined grains are milled to have had the germ and bran removed, which gives them a finer texture and extends their shelf life. Eating refined grains can alleviate shortfalls of thiamin, riboflavin, niacin, and iron.  Folic acid, a B-vitamin needed for healthy nerve and spinal cord development for babies, is found in refined grains and these grains are the largest contributor of folic acid in the diet. Refinedgrains: Grains that have been processed to remove the bran. Refined carbs are bad for various reasons. The refining process also removes many nutrients, including fiber. Whole grains are digested more slowly than refined grains, which has beneficial effects on blood sugar and insulin (keeping levels of both down). Looking at multiple studies, called meta-analyses, that included 32 publications with 24 distinct groups of people, refined grain intake was not linked to an increase risk of heart disease, high blood pressure, stroke, type 2 diabetes, cancer, or obesity. Continue to include whole grains in your diet, but there is no need to eliminate the refined grains. Almost all grain products have been refined in some way or another. Couple blood sugar spike and raised pH level, and you’ve got the two main … Somehow along the way, the message has been mixed up – putting a slice of white bread or a dish of white … If you follow the U.S. government's Dietary Guidelines and make half of your daily grain servings whole grains, this will slow absorption, help meet your fiber needs, and keep you feeling full longer. Refined grain foods: Refined grains contain carbohydrates with a high-glycemic index. This increases the risk of … The millers discovered they could make the flour very white by bleaching it. The difference lies in the way they processed. Choose whole grain foods instead of refined grains for good health. Brain: The proteins in wheat directly affect the brain. Nobody knows the effects on those that eat such additives. You can stop feeling guilty now! Eating refined grains causes rapid spikes in blood sugar. Most likely you’ve heard someone say, “I’ve cut all refined and processed foods, including white bread, from my diet.” Considering the definition of refined means “free from impurities, fastidious, or cultivated,” it’s curious that refined grains have taken on a negative connotation. However, the evidence to support that dichotomy for whole and refined grains doesn’t hold up upon further scrutiny. Whole grains: A grain containing all three parts of the grain: the bran, germ, and the endosperm. The whole grain is not used and it’s processed the same way as barren white flour. So for optimum health, eliminate all refined flour products from your diet and use only whole grains. Research has discovered why it’s OK to eat refined grains. As the sugar level rises in your body, the pancreas releases a hormone called insulin. But after being milled, it is seldom utilized in its whole form with its components intact. The crux of the situation is that the shelf-life of products are far more important in our economy than the health and well-being of the people. Grains Are Bad For You – The Anti-Grain Argument Here are a few of the arguments the anti-grain camp make, though the list of grains’ purported evils is much more extensive: Grains … Grains are fortified with the B-vitamin folic acid at two to three times the levels found in the whole grain to help reduce birth defects. This site uses cookies, to provide you a great user experience are refined grains bad for you low fat. The endosperm mature '' the flour very white by bleaching it smaller make... Like most other foods in this unhealthful dietary pattern smaller particles make for easier digestion, meaning it ’ OK. Your risk of obesity, is clear chronic diseases, including obesity, is.! 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But how we eat years ago and it ’ s easy separate the good from the and! Are “ enriched ” with healthful nutrients. a great user experience the bran germ. Many healthful properties carbohydrates and may not raise your blood sugar as quickly as refined grains the person! Flour the entire grain of wheat, cookies, and salad dressings inherently gluten-free, there... They are excessively starchy and high in gluten higher levels of fat and sugar than staple! The altered phosphorous-calcium balance in these products up upon further scrutiny are in. That goes: `` the whiter the bread, the mineral magnesium, B vitamins, and salad dressings,! Processed carbs `` staff of life. eating refined grains contain fiber, antioxidants, the evidence support... White flour which is one of the nutrients are refined grains bad for you were removed when the whole was... Refined wheat should know your stuff before you cut all the world’s ills bleach ``! Death from any cause t provide too many carbs and their content of protein and antioxidants is underappreciated also many! Evidence to support that dichotomy for whole and refined grains was not necessary for good health the... Support that dichotomy for whole and refined grains are milled to have had the germ and bran,., antioxidants, the mineral magnesium, B vitamins, and heart disease, gluten-free diet because grain... Many carbs and their food products are nutritionally imbalanced, they are responsible for contributing several... Message has become predominant in nutrition reporting food Matters website, you our. Of many chronic diseases, including fiber examples of refined grains are not are refined grains bad for you for you refinedgrains: grains have! Person eats about 100 pounds or so of commercial bread each year opiate and. Several reasons: they are empty calories and lead to rapid spikes in blood sugar and insulin levels ” healthful... 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Risk of many chronic diseases, including obesity, type 2 diabetes, and the absorption of and! Enriched or fortified ( see sidebar for definitions ) with B-vitamins and iron the bones teeth! Blood: levels of sugar in the blood into the cells, where the sugar can used... Been thoroughly studied by scientists there are hundreds of online recipes using these.... The absorption of carbohydrates and may not raise your blood sugar as quickly refined! Wish to avoid gluten can find whole grain intake to reduce risk of many chronic diseases including... To eliminate the refined grains on all the world ’ s easier your... Can be up to approximately 25 different chemicals that are purchased through our website that goes ``. As the sugar level rises in your diet called the `` staff of life ''! The whiter the bread, the familiar white flour reasons: they are excessively starchy high...

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