What are the differences between whole grain, whole grain flour and white (refined) flour?

If you are looking for small changes in your diet that can have big, positive impacts on your health, look to the bread and cereal aisles. Eating whole grains in place of refined flour has been linked to health benefits that include fighting heart disease, preventing some types of cancer, helping with weight loss, etc.

Unfortunately, finding whole grains products is becoming increasingly complicated. Labels (and appearances) don't always make the best choices clear. Products from cereal to cookies to mac and cheese are claiming 'whole grain' – should they be considered 'health foods' now? Here is some basic information to help you sort out what's what.

The details:

There are three parts to a grain (see image). 'Whole' is used to indicate all three parts are present in relatively the same percentage as they are found in nature. Refined flours, on the other hand, are made from crushing the grain and removing the bran and the germ.

The more in tact the grain is, the healthier it is. Each part of the grain contains it's own set of nutrients. So when we lose the bran, for example, we lose the significant source of fiber from the grain.

Also, studies show that adding those nutrients back into refined flour does not give us the same health benefits as eating whole grains*. There is a synergy at work between the parts that science has yet to uncover.

Whole grain vs whole grain flour vs refined flour:

In addition to eating products made from whole grains, there are even more health benefits to eating whole grains that have not been milled into flour. In this case, go by appearance. For example, can you look at a loaf of bread and tell there are oats in it? The process of refining the grain (milling it into flour) makes it easier for our bodies to turn the starches to sugars.

The effect is similar to eating an apple vs drinking a glass of apple juice. The juice will become sugar far faster than the apple, because our bodies have to work harder to break down the apple. So the finer the flour, the faster it digests. White flour, for example, is finer than whole wheat flour.

The slower the digestion process, the less insulin is created and the longer we feel full. It's no surprise that whole grains (replacing refined flour) are recommended for people who are at risk for type 2 diabetes, are pre-diabetic, or are trying to lose weight.

The bottom line:

Once again the idea rings true – the less engineered your food is, the better it is for you!  When possible, choose whole 'whole grain' products, then 'whole grain flour' products, then refined flour products.

It's generally recommended that half of all the grains you eat every day are whole grains. Just keep in mind that whole grains still contain the same carbohydrates as refined flour products.

Ready to put the information to work at the grocery store or bakery? Helpful hints for selecting whole grain products.

Other links:

More information on the benefits of avoiding engineered food - check out 'In Defense of Food'

5 Minute breakfast with one serving of whole grain (flour).

Local, healthy produce delivered in a neighborhood near you - join a CSA!

*David R. Jacobs and Lyn M. Steffen, "Nutrients, Foods, and Dietary Patterns as Exposures in Research: A Framework for Food Synergy," American Journal of Clinical Nutrition, 2003; 78 (suppl); 508S-13S.