Refined grains have been significantly modified from their natural composition, in contrast to

whole grains A whole grain is a grain of any cereal and pseudocereal that contains the endosperm, germ, and bran, in contrast to refined grains, which retain only the endosperm. As part of a general healthy diet, consumption of whole grains is associate ...

. The modification process generally involves the mechanical removal of

bran Bran, also known as miller's bran, is the component of a Cereal, cereal grain consisting of the hard layersthe combined aleurone and Fruit anatomy#Pericarp layers, pericarpsurrounding the endosperm. Maize, Corn (maize) bran also includes the p ...

and

germ Germ or germs may refer to: Science * Germ (microorganism), an informal word for a pathogen * Germ cell, cell that gives rise to the gametes of an organism that reproduces sexually * Germ layer, a primary layer of cells that forms during embry ...

, either through grinding or selective sifting.

Overview

A refined grain is defined as having undergone a process that removes the bran, germ and

husk Husk (or hull) in botany is the outer shell or coating of a seed. In the United States, the term husk often refers to the leafy outer covering of an Ear (botany), ear of maize (corn) as it grows on the plant. Literally, a husk or hull includes t ...

of the grain and leaves the

endosperm The endosperm is a tissue produced inside the seeds of most of the flowering plants following double fertilization. It is triploid (meaning three chromosome sets per nucleus) in most species, which may be auxin-driven. It surrounds the Embryo#Pla ...

, or starchy interior. Examples of refined grains include

white bread White bread typically refers to breads made from wheat flour from which the bran and the germ layers have been removed from the whole wheatberry as part of the flour grinding or milling process, producing a light-colored flour. Nutrition Wh ...

white flour Flour is a powder made by grinding raw grains, roots, beans, nuts, or seeds. Flours are used to make many different foods. Cereal flour, particularly wheat flour, is the main ingredient of bread, which is a staple food for many culture ...

, corn

grits Grits (stylized as GRITS) is an American Christian hip hop group from Nashville, Tennessee. Their name is an acronym, which stands for "Grammatical Revolution In the Spirit". GRITS is made up of Stacey "Coffee" Jones and Teron "Bonafide" Carter ...

and

white rice White rice is milled rice that has had the husk, bran, and germ removed. This alters the flavor, texture and appearance of the seed; helps prevent spoilage (extends its storage life); and makes it easier to digest. After brown rice is milled ...

. Refined grains are milled which gives a finer texture and improved shelf life. Because the outer parts of the grain are removed and used for animal feed and non-food use, refined grains have been described as less

sustainable Sustainability is a social goal for people to co-exist on Earth over a long period of time. Definitions of this term are disputed and have varied with literature, context, and time. Sustainability usually has three dimensions (or pillars): env ...

than whole grains. After refinement of grains became prevalent in the early 20th-century, nutritional deficiencies (

iron Iron is a chemical element; it has symbol Fe () and atomic number 26. It is a metal that belongs to the first transition series and group 8 of the periodic table. It is, by mass, the most common element on Earth, forming much of Earth's o ...

thiamin Thiamine, also known as thiamin and vitamin B1, is a vitamin – an essential micronutrient for humans and animals. It is found in food and commercially synthesized to be a dietary supplement or medication. Phosphorylated forms of thiam ...

riboflavin Riboflavin, also known as vitamin B2, is a vitamin found in food and sold as a dietary supplement. It is essential to the formation of two major coenzymes, flavin mononucleotide and flavin adenine dinucleotide. These coenzymes are involved in ...

and

niacin Nicotinic acid, or niacin, is an organic compound and a vitamer of vitamin B3, an essential human nutrient. It is produced by plants and animals from the amino acid tryptophan. Nicotinic acid is also a prescription medication. Amounts f ...

) became more common in the United States.Sizer, Frances; Whitney, Ellie. (2013). ''Nutrition: Concepts and Controversies''. Cengage Learning. pp. 125-126. Edelstein, Sari. (2019). ''Food Science: An Ecological Approach''. Jones & Bartlett Learning. p. 480-482. To correct this, the Congress passed the U.S. Enrichment Act of 1942 which requires that iron, niacin, thiamin and riboflavin have to be added to all refined grain products before they are sold.

Folate Folate, also known as vitamin B9 and folacin, is one of the B vitamins. Manufactured folic acid, which is converted into folate by the body, is used as a dietary supplement and in food fortification as it is more stable during processing and ...

(folic acid) was added in 1996. Refining grain includes mixing, bleaching, and brominating; additionally, folate, thiamin, riboflavin, niacin, and iron are added back in to nutritionally enrich the product. Enriched grains are refined grains that have been fortified with additional nutrients. Whole grains contain more

dietary fiber Dietary fiber (fibre in English in the Commonwealth of Nations, Commonwealth English) or roughage is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes. Dietary fibers are diverse in chemical co ...

than refined grains. After processing, fiber is not added back to enriched grains. Enriched grains are nutritionally comparable to whole grains but only in regard to their added nutrients. Whole grains contain higher amounts of minerals including

chromium Chromium is a chemical element; it has Symbol (chemistry), symbol Cr and atomic number 24. It is the first element in Group 6 element, group 6. It is a steely-grey, Luster (mineralogy), lustrous, hard, and brittle transition metal. Chromium ...

magnesium Magnesium is a chemical element; it has Symbol (chemistry), symbol Mg and atomic number 12. It is a shiny gray metal having a low density, low melting point and high chemical reactivity. Like the other alkaline earth metals (group 2 ...

selenium Selenium is a chemical element; it has symbol (chemistry), symbol Se and atomic number 34. It has various physical appearances, including a brick-red powder, a vitreous black solid, and a grey metallic-looking form. It seldom occurs in this elem ...

, and

zinc Zinc is a chemical element; it has symbol Zn and atomic number 30. It is a slightly brittle metal at room temperature and has a shiny-greyish appearance when oxidation is removed. It is the first element in group 12 (IIB) of the periodic tabl ...

and vitamins such as

Vitamin B6 Vitamin B6 is one of the B vitamins, and is an essential nutrient for humans. The term essential nutrient refers to a group of six chemically similar compounds, i.e., "vitamers", which can be interconverted in biological systems. Its active f ...

and

Vitamin E Vitamin E is a group of eight compounds related in molecular structure that includes four tocopherols and four tocotrienols. The tocopherols function as fat-soluble antioxidants which may help protect cell membranes from reactive oxygen speci ...

. Whole grains also provide

phytochemical Phytochemicals are naturally-occurring chemicals present in or extracted from plants. Some phytochemicals are nutrients for the plant, while others are metabolites produced to enhance plant survivability and reproduction. The fields of ext ...

s which enriched grains lack. In the case of

maize Maize (; ''Zea mays''), also known as corn in North American English, is a tall stout grass that produces cereal grain. It was domesticated by indigenous peoples in southern Mexico about 9,000 years ago from wild teosinte. Native American ...

, the process of

nixtamalization Nixtamalization ( ) is a process for the preparation of maize (corn), or other cereal grain, grain, in which the grain is soaked and cooking, cooked in an alkaline solution, usually limewater (but sometimes aqueous alkali metal carbonates), ...

(a chemical form of refinement) yields a considerable improvement in the bioavailability of

, thereby preventing

pellagra Pellagra is a disease caused by a lack of the vitamin niacin (vitamin B3). Symptoms include inflamed skin, diarrhea, dementia, and sores in the mouth. Areas of the skin exposed to friction and radiation are typically affected first. Over tim ...

in diets consisting largely of maize products. Similar to whole grains, refined grains are a good source of starch, including

resistant starch Resistant starch (RS) is starch, including its degradation products, that escapes from digestion in the small intestine of healthy individuals. Resistant starch occurs naturally in foods, but it can also be added as part of dried raw foods, or u ...

Research

The dietary guidance of many countries is to replace refined grains with whole grains. The

Dietary Guidelines for Americans The Dietary Guidelines for Americans (DGA) provide nutritional advice for Americans who are healthy or who are at risk for chronic disease but do not currently have chronic disease. The Guidelines are published every five years by the USDA Center f ...

(2020–2025) advises people to limit their intake of refined grains to be no more than half of total daily grain consumption.

Cardiovascular disease

The

American Medical Association The American Medical Association (AMA) is an American professional association and lobbying group of physicians and medical students. This medical association was founded in 1847 and is headquartered in Chicago, Illinois. Membership was 271,660 ...

have advised people to consume whole grains instead of refined grains to improve cardiovascular risk factors. A 2020 review of controlled trials that used the

GRADE approach The GRADE approach (Grading of Recommendations Assessment, Development and Evaluation) is a method of assessing the certainty in evidence (also known as quality of evidence or confidence in effect estimates) and the strength of recommendations in ...

found that although whole grains have been shown to improve

low-density lipoprotein Low-density lipoprotein (LDL) is one of the five major groups of lipoprotein that transport all fat molecules around the body in extracellular water. These groups, from least dense to most dense, are chylomicrons (aka ULDL by the overall density ...

and total cholesterol there is insufficient evidence to recommend "whole grains as opposed to refined grains for the prevention and treatment of CVD".

Obesity

There is no strong scientific evidence associating refined grains with

obesity Obesity is a medical condition, considered by multiple organizations to be a disease, in which excess Adipose tissue, body fat has accumulated to such an extent that it can potentially have negative effects on health. People are classifi ...

Nutrition

References

External links

''The History of Bread'', UK Bakers Federation, 2002
{{Wheat Cereals Food science