Whole Grains Vs. Refined Grains

We know that health professionals are always telling us to eat more “complex carbohydrates” and “whole grains” but do any of us actually know why? Is it just added fibre, or is there more to it.

What effect does the white stuff actually have on our health? It takes longer to cook the brown rice, and white flour makes bread fluffier and cookies more palatable, so why make the change?

What is the actual difference between them? I get asked this question a lot, and I usually have my textbook answer ready of “more fibre and minerals” and “better for your health and digestion” but I wanted to look into it more fully and gather more information so that I could really understand it better myself. The information I found was fascinating and a whole lot more complex than I previously thought. The difference is huge.

First, it is best to start with the actual physical difference between a whole grain and a refined grain. A whole grain is made up of 3 things:

Bran: The outer-layer, or covering of the grain.
Endosperm: The middle of the grain and they only part left after milling.
Germ: Cell inside the endosperm.

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Contained inside each of these layers are:

Bran: Antioxidants, B vitamins, minerals and a whole lot of fibre.
Endosperm: Starch filled carbohydrates (calories and simple sugars) some protein and low amounts of vitamins and minerals.
Germ: B vitamins, protein, a variety of essential minerals and healthy fats.

If you take away the bran and the germ (which is what is done in the processing and milling of grains) over half of a grains protein and it’s nutrients are stripped away.

After milling the endosperm remains which is the most nutritionally void part of the grain. The milling process not only removes most of the nutrients, it also takes away the fibre. The added fibre in whole grains takes longer to digest, leaving you full longer and less likely to eat more than the body needs (which can lead to weight gain.) Simple carbohydrates will go through the system faster which produces a spike in blood sugar levels. This will give you a sudden burst of energy (like a sugar rush) and when your blood sugar then subsequently drops, leave you fatigued and hungry again much sooner. Sudden spikes in blood sugar can lead to an array of health conditions like inflammation and diabetes.

Whole grains have a naturally balanced ratio of zinc and cadmium, with slightly more zinc. The zinc is primarily located in the bran of the grain, whereas cadmium if found inside the endosperm. When we remove the bran from the grain, we upset that balance and the body not only absorbs more cadmium, but we also become deficient in Zinc. Zinc is an essential mineral in the body, while cadmium is a potentially toxic heavy metal. The presence of zinc inhibits the absorption of cadmium, and zinc deficiency can lead to cadmium toxicity.

What does this mean for our health?

Zinc deficiency can cause:
 

• Fatigue
• Poor appetite
• Poor digestion and improper absorption of nutrients.
• slow brain development in children
• Skin rashes; eczema, dermatitis and delayed healing.
• Delayed menstruation and menstrual problems.

Cadmium toxicity can lead to:

• Kidney tissue damage
• Hypertension
• Heat disease
• Kidney stones
• Depressed immune function
• Increases cancer risk

(More research is currently being done on the potential health risks of cadmium toxicity, especially in relation to cancer and heart disease.)

Whole grains are much better for our overall health and well being. They might take a little longer to cook and may not have the same texture as the refined variety, but the other benefits far outweigh these details. The variety of different kinds of grains available to us has been growing heaps lately due to the large amount of gluten intolerances and allergies and a lot of them are really quite tasty. We aren’t limited to whole wheat and brown rice. There is quinoa, buckwheat, millet, spelt, kamut, oats, amaranth… the list goes on. You can even find these grains in the form of bread, pasta and flours. Experiment and have fun.

​By Naiomi MacLean, Holistic Health Coach