Refined Grains

Whole wheat nutrition - grain cutaway diagram.
Nutrients Lost
What are refined grains?  Despite the benefits of a high fiber diet, the refining of grain, which converts whole grains into white flour, continues as one of the most detrimental practices in nutrition today.  Refined grains, often called milled grains, have both the bran and the germ removed from the grain kernel.  The bran is the protective outer layer, which is high in fiber and rich in
Nutrition 101
A fundamental principle of good nutrition, nutrition 101 so to speak, is that you do not process the nutrients out of your food, especially since commercial soil is often low in nutrients to begin with.  Perhaps the greatest refining loss is fiber.  The sweeping action of high fiber foods is vital for intestinal health, and their lack has been linked to health problems ranging from heart disease to colon cancer.

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protein.  The germ is the part of the seed that actually sprouts, and is rich in vitamins, minerals, and essential fatty acids.  What remains is the starchy white inner core, which is used to make white bread and white flour products.

With the bran and germ
removed, refined white flour has only a fraction of its original nutrition.  So when it comes to whole wheat bread vs white bread, whole wheat is clearly superior.  Enriched flour is made by adding back just a few synthetic nutrients to the white refined flour, hardly a replacement for the dozens of nutrients and uncounted phytonutrients lost to refining.
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