What is the difference between whole grain and refined grain?

The difference between whole grain and refined grain is hidden in the structure of the grain kernel. The grain kernel is made up of three components: the bran, the germ and the endosperm; the term whole grain describes these three being present together. Refined grain is the state of the kernel after milling has separated its bran and its germ.

What does the refining process take?

Milling is done to give a fine texture and to raise shelf life. There is a price in return: in the guideline's words this process lowers the fiber, the iron and many of the B vitamins. The loss is not random, because these nutrients are found mostly in the bran and in the core of the grain kernel, that is in the germ.

Whole grains are a source of iron, magnesium, selenium, B vitamins and dietary fiber. In refined products these items fall while the energy largely stays in place. That is why the vitamin and mineral values of pasta, vermicelli and noodles made from white flour are low. On the starch side the most used is wheat starch; rice, corn and potato starch are used as well, and all of them are poor in vitamins, minerals and protein.

Which products contain whole grain?

Whole grain comes before us in three separate forms. In unprocessed grain, buckwheat and brown rice; in some processed foods, bulgur and rolled oats; and in some products it is present as a component inside foods such as bread and crackers.

For choosing bread the guideline gives two criteria. The bread should be made from whole grain flour or from mixed whole grain flours, and it should be leavened. In leavened breads the absorption of some minerals such as zinc, copper and iron is easier; for this reason eating less of unleavened breads such as yufka and bazlama is recommended.

What is the daily target?

The guideline recommends 3-7 portions of grains a day and asks that at least half of total grain consumption be 100 percent whole grain. The amount to be consumed changes with the person's body weight, age, sex and physical activity; those doing heavy work can consume more from this group.

The portion equivalents are defined as well. One portion of grain is 50 grams, that is 2 thin slices, of bread; 75 grams of cooked pasta; 90 grams of cooked bulgur or rice; or about 30 grams of breakfast cereal. These measures are cooked weights, and their raw equivalents are smaller.

Where do the pseudocereals stand?

Products such as quinoa, amaranth and buckwheat are called pseudocereals and are used in place of grain. The guideline describes them by their balanced amino acid patterns, their protein rich in sulfur-containing amino acids, and their starch and fiber content.

The same products are counted as a good mineral source in terms of calcium, iron and zinc, and they carry various phytochemicals. Because they are gluten free they can also take a place in the diets of people with celiac disease; the plan of a person in this situation is made under the supervision of a doctor and a dietitian.

What else does the grain group provide?

Grains and grain products are the body's basic energy source because of the height of their carbohydrate content. Alongside this they carry vitamins, minerals and starch together with fiber; they have roles in the nervous and the digestive systems and in skin health.

On the vitamin side the picture is clear. Grains are rich in the B group vitamins other than B12, especially in B1, that is thiamine, and these vitamins are found mostly in the bran and the germ of the kernel. Against this, components showing vitamin A activity and vitamin C are almost absent in grains; they contain a small amount of fat and some vitamin E.

On the protein side grains are not enough on their own. Both their protein quality and their amount are low compared with the meat and milk groups. The guideline finds the solution in pairing: when they are consumed together with foods such as dried legumes, or meat, milk and eggs, the protein quality of grains can be raised.

Where does it turn into a mistake?

The first mistake is deciding by looking at the color of the bread. A dark color on its own is not proof of whole grain; the criterion is that the flour is whole grain flour and that the product is leavened. The second mistake is counting cake, pastry and biscuits made from grain flours in the grain group; their energy amount is high because of the fat, sugar and salt that go into them.

The fourth mistake is looking for the move to whole grain in a single product. The guideline's criterion works over the total: at least half of daily grain consumption should be whole grain. So eating white bread at one meal does not break the target; it breaks it if the whole grain share falls below half across the whole day.

The third mistake is leaving the amount free once you move to whole grain. The portion range is the same in whole grain too. You can follow the carbohydrate values of foods from the carbohydrate tab of the nutrition values table, and the fiber target from the fiber guide.

This content has been prepared to support general nutrition literacy; it does not take the place of medical diagnosis or treatment and does not carry the character of personal nutrition advice. A personalized plan is prepared only by a qualified dietitian; if there is pregnancy, chronic illness, regular medication use, child nutrition or a clinical condition, supervision by a doctor and a dietitian is required before starting a plan.