However, due to an increasing amount of research showing the various health benefits derived from whole grains, and even a possible detrimental effect when eating mostly refined grains, it is recommended to choose mostly whole grains instead of refined grains. The 2015-2020 Dietary Guidelines for Americans recommends eating 6 ounces of grain foods daily (based on a 2000-calorie diet) and getting at least half or 3 ounces of that grain intake from 100% whole grains. For a closer look at carbohydrates, check out our Carbohydrate Guide. Although some nutrients may be added back by fortification, other health-promoting components of whole grains such as phytochemicals cannot be replaced.Ī growing body of research shows that choosing whole grains and other less-processed, higher-quality sources of carbohydrates, and cutting back on refined grains, improves health in many ways. Refining wheat creates fluffy flour that makes light, airy breads and pastries, but the process strips away more than half of wheat’s B vitamins, 90 percent of the vitamin E, and virtually all of the fiber. ![]() The resulting highly processed grains are much lower in nutritional quality. The germ is removed because of its fat content, which can limit the shelf life of processed wheat products. ![]() Without the fibrous bran, the grain is easier to chew. Milling strips away the bran and germ and leaves only the soft, easy-to-digest endosperm. The invention of industrialized roller mills in the late 19th century changed the way we process grains.
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