Whole Grains vs. Refined Grains: What’s the Difference?

Grains are a staple food in many diets. The main difference between whole and refined grains is how much of the grain is kept.

Whole grains

Whole grains keep all parts of the grain: the bran, germ and endosperm. That means more fiber and more naturally occurring nutrients. Examples include oats, brown rice, quinoa, barley and whole wheat.

Refined grains

Refined grains have the bran and germ removed, which gives a softer texture and longer shelf life but less fiber. White bread, white rice and many pastas are common examples. Some refined products are enriched with added vitamins.

How to choose

Look for the word “whole” as the first ingredient, such as whole wheat or whole oats. A product labeled “multigrain” or “wheat bread” is not necessarily whole grain. You do not have to avoid refined grains entirely; swapping some of them for whole grains is a practical first step.

This article is for general information only and is not medical advice. See our Disclaimer.