Refined Grains and Starches
Processed carbohydrates with reduced nutritional value
Refined grains are cereal grains that have been processed to remove the bran and germ, leaving only the starchy endosperm. This process extends shelf life but removes fiber, vitamins, and minerals. Common refined grains include white flour, white rice, and products made from them.
Key health issues to be aware of
Increased Risk of Chronic Disease
High consumption of refined grains is associated with an increased risk of cardiovascular disease, type 2 diabetes, and weight gain compared to a diet rich in whole grains.
Scientific Evidence
Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies
PaperMeta-analysis of 45 studies showed that higher intake of whole grains was associated with reduced risk of numerous chronic diseases, underscoring the benefits over refined grains.
Reduced Nutritional Value
The refining process removes important nutrients including fiber, B vitamins, iron, and magnesium, leading to foods with lower nutritional density.
Scientific Evidence
Putting the whole grain puzzle together: health benefits associated with whole grains—summary of American Society for Nutrition 2010 Satellite Symposium
PaperReview highlighting the nutrient losses during the grain refining process and the health benefits of retaining the bran and germ.
Complete academic citations
- 1. Aune, D., Keum, N., Giovannucci, E., et al. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. DOI: 10.1136/bmj.i2716
Refined grain products are generally recognized as safe. Many countries require the enrichment of refined flour with certain vitamins and minerals (like folic acid and iron) to replace some nutrients lost during processing.
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