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Why Are Whole Grains Better Than Refined Grains?
Why Are Whole Grains Better Than Refined Grains?
27 Sep 2021
Disclaimer
Why should we consume whole grains instead of polished or refined grains? There are multiple reasons. We lose both fiber and several micronutrients when we remove bran and germ; see diagrams in What Are Whole Grains? How does that matter? In the past, such refinement actually lad to beri beri epidemics in parts of Asia! In the modern world, we have started fortifying refined grains with specific micronutrients. Yet refined grains continue to be nutritionally impoverished as compared to whole grains. In what way? Dr Greger sheds light on the subject.
How Important Are Whole Grains?

Are refined grains healthy? No! Every diet — paleo (predominantly animal-based foods) or vegan (predominantly plant-based foods) — emphasizes that we should stay away from refined grains! Let's eat whole grains! Yay!

Are whole grains healthy? Yes! An excerpt from Are Ancient Grains Healthier? (5 mins, 2020) by Dr Greger:

The number one killer in the United States and around the world is what we eat, killing millions more than tobacco. What are the five most important things we can do to improve our diets, based on the single most comprehensive global study of the health impact of nutrition? Eat less salt, eat more nuts, eat more non-starchy vegetables, eat more fruit, and, finally, eat more whole grains.

Dr Greger is referring to the Global Burden of Disease (GBD) study: Health effects of dietary risks in 195 countries, 1990-2017: a systematic analysis for the Global Burden of Disease Study 2017 by GBD 2017 Diet Collaborators, Lancet, 2019 May 11;393(10184):1958-1972. This infographic is based on the research paper. It lists the top 5 reasons for poor diet:

  1. Eat less salt: Recommended intake: No more than 3,000 mg per day. Actual intake: 5,600 mg per day.
  2. Eat more nuts & seeds: Recommended intake: 16 to 25 grams per ay, equivalent to 13 walnut halves. Actual intake: 3 grams per day, equivalent to 1½ walnut halves.
  3. Eat more non-starchy vegetables: Recommended intake: 290 to 430 grams per day, equivalent to about fiev to seven medium carrots. Actual intake: 190 grams per day, equivalent to three medium carrots.
  4. Eat more fruit: Recommended intake: 200 to 300 grams per day, equivalent to two to three small apples. Actual intake: 94 grams per day, equivalent to one small apple.
  5. Eat more whole grains: Recommended intake: 100 to 150 grams per day, equivalent to three to five slices of 100% whole wheat bread. Actual intake: 29 grams per day, equivalent to less than one slice per day.

Guideline #5 above is 'Eat more whole grains'! Many of eat refined grains in abundance, not whole grains. Guideline #5 asks us to eat more whole grains (instead of refined grains).

Dr Greger Videos

Articles by Dr Greger:

Videos by Dr Greger:

(2021) Gut Microbiome - Strike It Rich with Whole Grains

(5 mins) Transcript. Dr Greger's summary: "What can we eat to increase good gut bacteria richness in our colon?"

(2021) Gut Dysbiosis — Starving Our Microbial Self

(5 mins) Transcript. Inadequate consumption of prebiotics — the fiber and resistant starch concentrated in unprocessed plant foods — can cause a disease-promoting imbalance in our gut microbiome.

(2017) How to Lower Lead Levels with Diet: Breakfast, Whole Grains, Milk, Tofu?

(6 mins) Transcript. Dr Greger's summary: "Getting food into your stomach within a few hours of lead exposure can suppress the absorption of lead by 90 percent or more — but which foods are particularly protective?"

(2012) Whole Grains May Work as Well as Drugs

(2 mins) Transcript. Dr Greger's summary: "The consumption of three portions of whole grains a day appears as powerful as high blood pressure medications in alleviating hypertension."

(2007) Great Grain Robbery

(2 mins) Transcript. Dr Greger's summary: "Milling whole wheat into white flour may cause as much as a 300-fold decrease in phytonutrient content."

(2009) Is White Bread Good for You?

(2 mins) Transcript. Dr Greger's summary: "Is eating refined grains, white potatoes, and iceberg lettuce better than nothing?"

(2016) Is It Worth Switching from White Rice to Brown?

(4 mins) Transcript. Dr Greger's summary: "What happens when brown rice is put to the test in a randomized controlled crossover trial?"

(2016) Brown, Black, Purple & Red Unlike White on Rice

(5 mins) Transcript. Dr Greger's summary: "White rice is missing more than fiber, vitamins, and minerals. Phytonutrients such as gamma oryzanol in brown rice may help explain the clinical benefits, and naturally pigmented rice varieties may be even healthier."

(2015) If White Rice Is Linked to Diabetes, What About China?

(5 mins) Transcript. Dr Greger's summary: "Protein consumption can exacerbate the insulin spike from high glycemic foods."

(2011) Constructing a Cognitive Portfolio

(3 mins) Transcript. Dr Greger's summary: "Different fruits and vegetables appear to support different cognitive domains of the brain, so both variety and quantity are important."

An excerpt from the video:

"They found nearly all plant foods associated with better cognitive performance, including white potatoes, which was a pleasant surprise, and mushrooms. 'The only negative cognitive association was [with increased intake] of white bread.'If you look at the data, they actually found negative results with another group of plant foods; not just white bread, but also cakes, pies, and cookies. Just because we're eating a plant-based diet doesn't mean it's a healthy plant-based diet."

(2012) Prostate vs Plants

(3 mins) Transcript. Dr Greger's summary: "All men should consider eating a prostate-healthy diet, which includes legumes (beans, peas, lentils, soy); certain vegetables (like garlic and onions); certain seeds (flax seeds); and the avoidance of refined grains, eggs, and poultry."

An excerpt from the video:

"Just a few things have been found associated with significantly increased risk for the disease {BPH: Benign Prostatic Hyperplasia): refined grains, like white bread; also, eggs, and poultry"

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