Are Whole Grains Always Better Than Refined Grains?
“Choose whole grains over refined.”
As nutrition maxims go, this one seems pretty rock solid. Mostly everyone agrees with it, no matter what their nutrition camp. (This is true even if said camp is anti-grain.)
But does that mean you should always choose whole grains over refined grains?
Nope.
That might be surprising considering the mainstream nutrition industry and wellness culture are always pushing whole grains.
Yes, whole grains are closer to a whole food than the refined kind so I am not saying to not choose whole foods anymore. Definitely do, but it’s okay to choose refined grains as well. This is where black and white thinking happens and should be altered to a more “grey” way of thinking.
Unlike refined grains, whole grains preserve the nutrition-packed bran and germ — which contain phytonutrients, antioxidants, vitamins, minerals, and fiber.
So whole grains host a list of benefits, as you can see below:
Whole grains…
✅Are rich in fiber, vitamins, minerals, and phytonutrients
✅May reduce risk for diabetes, cancer, and heart disease
✅Protect against inflammation
✅Are satisfying
✅ Improve digestion and overall gut health
Make no mistake:
You shouldn’t necessarily eschew your sprouted grain bread for Wonder.
Nor is this a suggestion that refined grains are just as nutritious as whole grains.
HOWEVER: While whole grains are usually a better choice than refined grains, it’s not as straightforward as many people think.
It all depends on the person and their goals, preferences, and health status.
Here’s the flip side: For certain folks, under certain conditions, refined grains can actually offer advantages over whole grains.
Refined grains benefits include:
✅May be fortified with vitamins, fiber, and protein
✅Are easier to digest
✅Can be easier or quicker to prepare
✅Are more palatable for some people
✅May be an important part of food cultures, such as pasta in Italy, baguettes in France, or white rice in Japan
Quick Takeaways
▶️If you want to lose fat, consume whole grains most of the time because they will help you feel full longer due to the fiber content.
▶️If you’re trying to pack on muscle, allow for some refined grains so you prevent feeling full and are able to eat more since you should be eating enough to gain muscle.
▶️If you’re recovering from a stomach bug, use refined white rice or toast to settle your stomach.
▶️If you have GI issues, such as IBS, research shows whole grains are generally well-tolerated, except during flare-ups (when refined grains may be less aggravating). Sometimes the fiber can be too much for your GI issues if you jump on it too fast and you should refrain from it in the meantime to not aggravate your tummy.
▶️ If your diet is mostly (80–90 percent) whole food, there’s probably room for refined grains if you enjoy them.
Once again, choosing one group of food over another all the time is another form of black-and-white thinking. There’s always room for all foods. It just depends.
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