Whole grains are different from refined grains as they contain the entire grain, including the bran and germ, where all of the fiber, vitamins, and minerals are found. Refined grains have been milled, a process that removes the bran and germ, and stripped of most of their B vitamins, minerals, such as iron and magnesium, vitamin E, and fiber. This means refined grains are far less nutritious and may spike blood sugar levels due to a lack of fiber. Whole grains are a heart-healthy swap that supports weight management and blood sugar maintenance. Here are some easy switches you can make to replace refined grains in your diet:
- White rice → brown rice, quinoa, wild rice, or farro
- White bread, bagel, or tortilla → whole wheat or sprouted bread, bagel, or tortilla
- White, all-purpose flour → whole wheat, oat, buckwheat, spelt, or quinoa flour
- Traditional pasta → whole wheat, chickpea, black bean, lentil, quinoa, or brown rice pasta
- Grits or rice pudding → oats (oatmeal or overnight oats), quinoa, or buckwheat breakfast bowls