Whole grains include the brain, endosperm and the germ whereas a refined grain only includes the endosperm and does not have the added benefits of the whole grain. Refined grains include white flour, white rice, white bread, cereals, crackers, desserts, pastries. They have less nutrients and less fiber.
Whole grains are higher in fiber and nutrients than refined grains. Whole grains also support digestive health, decrease our risk for cancer and type 2 diabetes. Whole grains can also help decrease cholesterol and LDL cholesterol.
To eat more whole grains, try to eat half of your grains as whole. Try changing your bread to whole grain bread or every dinner include a whole grain versus a refined grain.
Look for the whole grain stamp when looking for whole grains.
Whole grains include: brown rice, bulgur, popcorn, triticale, corn, whole rye, wild rice, buckwheat, millet, sorghum, barley, oats, whole wheat, quinoa.
References:
Bennion, Marion and Scheule, Barbara. 2010, Introductory Foods, 13th edition. Pearson Education, Inc.
Harvard Edu. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
Whole Grain Stamp https://www.canterburynaturals.com/whole-grain-stamp-picjpg/