More than three-quarters of the grains that Americans buy in packaged foods — from breads and cereals to pita pockets and pastries — are refined. And while you may like refinement in the characters on "Downton Abbey" or "Bridgerton," in whole grains, being refined translates to being stripped of nutrients.
A new study reveals that refined flours and breads have about 75% of major minerals (calcium, magnesium, phosphorous, potassium) and 64% of trace minerals (copper, iron, molybdenum, zinc) removed.
They also lose most of their natural supply of vitamin A-like compounds as well as vitamin E.
When we suggest you opt for 100% whole grains such as 100% whole wheat, barley, farro, millet, brown rice, and quinoa (which is not really a grain), we're trying to help you get the nutrients and fiber you need to fight inflammation, obesity, gastrointestinal distress, and chronic diseases.
A 2021 study found that people who eat three or more servings of 100% whole grains daily may have a significantly reduced risk of heart disease. That's because they see smaller increases in blood pressure, blood sugar, and waist size compared to those who eat half a serving of whole grains or less per day (that's most Americans).
And a 2016 analysis from Harvard University's T.H. Chan School of Public Health found that eating four servings of 100% whole grains daily reduces the risk of dying from cancer by around 20%.
It's fine to be unrefined.