Whole Grains
Making the switch from refined grains to whole grains can have a significant improvement on your health
Grains have been at the heart of human civilization for thousands of years. From the fields of Mesopotamia to the rice terraces of Asia, grains have fueled progress, culture, and daily life. But somewhere along the way, our relationship with grains changed. Refinement techniques stripped them of much of their natural nutrition in favor of shelf life and convenience.
Today, going back to whole grains is one of the simplest — and most meaningful — steps you can take to improve your nutrition. It’s not always an easy transition, but it's one that connects you to a richer, more nourishing way of eating.
What Happens When Grains Are Refined?
From a food processing and nutrition science perspective, the distinction between whole grains and refined grains lies in which parts of the grain are kept — and which are stripped away.
Whole Grains
A whole grain contains all three components — bran, germ, and endosperm — in their original proportions. Because of this, whole grains deliver a complete nutrient package: fiber, essential fatty acids, antioxidants, protein, and micronutrients.Refined Grains
In refined grains (like white flour or white rice), the bran and germ are mechanically removed during milling. This gives the grain a finer texture and extends shelf life (since the oils in the germ can go rancid), but it also results in a dramatic loss of nutrients:Up to 70–80% of fiber is removed.
Significant reduction in vitamins (especially B vitamins like thiamine, niacin, and folate).
Loss of minerals like iron, magnesium, and selenium.
Loss of healthy fats and antioxidants.
This transformation causes refined grains to act much like sugar because both are rapidly digested carbohydrates that primarily provide simple energy without many other nutrients.
This can be seen in several key ways:
Rapid Digestion and Absorption:
Without fiber or complex structures to slow digestion, refined grains are quickly converted into glucose, just like sugar. This causes fast spikes in blood sugar levels, followed by sharp drops — leading to energy crashes, increased hunger, and potential insulin resistance over time.Low Nutrient Density:
Like sugar, refined grains deliver calories without significant nutrition ("empty calories"). Even when products are "enriched" with some added vitamins and minerals, they still lack the full spectrum of nutrients naturally present in whole grains.High Glycemic Index:
Both refined grains and sugar rank high on the glycemic index, meaning they raise blood glucose rapidly and substantially compared to foods rich in fiber, fat, or protein.Metabolic Stress:
Frequent consumption of high-glycemic foods — including both refined grains and sugars — increases the body's demand for insulin and promotes inflammation, fat storage, and a higher risk of developing metabolic diseases like type 2 diabetes and cardiovascular disease.
In Short: Refined flour is to whole grains what sugar is to fruit.
It’s a stripped-down version that delivers fast energy but loses most of the fiber, nutrients, and natural structure that would otherwise slow digestion and support health.
Why Switching Can Feel Challenging
Refined grains became popular for a reason — they cook faster, feel softer, and have a neutral flavor that’s easy to love. By comparison, whole grains can feel heavier, chewier, and even a little bitter if you’re not used to them.
But here’s the good news: like any change, it gets easier with practice. Over time, your palate adjusts. The nutty richness of farro, the earthy chew of brown rice, the soft heartiness of whole grain bread — they all become not just acceptable, but deeply satisfying.
The key is to start slowly, be patient with yourself, and allow whole grains to find their place naturally in your meals.
Simple Ways to Start
Blend, Don’t Replace Overnight: Mix white and brown rice together. Use part whole wheat flour in baking recipes.
Focus on Flavor: Cook grains with broth, herbs, or a splash of olive oil to bring out their best qualities.
Experiment Widely: Quinoa, barley, bulgur, millet — each whole grain brings a different flavor and texture to the table.
Make It Easy: Keep cooked whole grains on hand in the fridge to toss into salads, soups, or quick bowls.
5 Easiest Whole Grains for Beginners
1. Oats
Almost everyone already loves oatmeal — just choose old-fashioned rolled oats or steel-cut oats instead of instant. Great for breakfast or even baking!
2. Brown Rice
A simple swap for white rice. Try it in stir-fries, grain bowls, or even mixed into soups.
3. Quinoa
Quick-cooking (about 15 minutes!) and naturally high in protein. Fluffy, mild, and super easy to season however you like.
4. Whole Wheat Pasta
It cooks just like regular pasta, but with more fiber and a slightly nutty taste. Great with hearty sauces like marinara or pesto.
5. Farro
A chewy, nutty grain that’s amazing in salads, soups, or as a side dish. Bonus: it’s pretty forgiving if you slightly overcook it.
Choosing whole grains isn’t about following trends or perfection. It’s about reconnecting with the full nourishment nature intended — a small but powerful return to traditional eating that supports your body, honors culinary history, and brings deeper satisfaction to the everyday table.
Try some of our whole grain recipes that can be used as sides or add a protein to make an entree