What are refined carbohydrates? | Self

One clear example of refined grains as a single food is white rice. This is brown rice with the bran and germ removed. However, most of the refined grains we consume are in the form of flour milled from refined grains. An example of this is flour that has been ground from wheat that has had its bran and germ removed. (This is the same as good old white flour, or all-purpose flour, which is just bleached flour.) This flour is used as the main ingredient in many packaged foods such as baked goods and bread. Muffins, crackers, pretzels, cookies.

How the nutritional value changes when the grain is refined

Ingesting whole or whole grains provides all of the fiber, protein, vitamins, minerals and nutritious fats. By FDA.. In refined grains, bran and germ are removed, and all of their inherent nutritional value is also removed. It is the main beef that nutrition experts have in refined grains. “You are missing out on many of the nutrients provided by whole grains,” said a board-certified health and wellness coach. Kim Larson, RDN, Notify SELF.

The specific nutrients lost during the refining process depend on which whole grain you start with.However, in general By FDAGrain fibers such as iron and B vitamins, niacin, riboflavin, and thiamine, many of the major vitamins and minerals, and sometimes some proteins, are removed during processing. After that, the refined flour is usually concentrated. That is, some of the important nutrients lost during processing are added again. FDA explains.. However, the fibers are usually irreversible. This means that most refined grains, if any, have very little fiber.

We will focus on wheat, a grain that is common to both whole and sophisticated iterations. According to the USDA Nutrients Database, 100 grams of whole grain flour contains about 71.2 grams of carbohydrates and 10.6 grams of fiber. Refined wheat flour, on the other hand, contains the same amount of carbohydrates (74.6 grams), but significantly less fiber (3 grams) per 100 grams. According to USDA.. It also has a low protein content, only 12 grams per 100 grams compared to 15.1 grams of whole grain flour.

As an example of how it is converted into packaged foods, consider a slice of 100% whole wheat bread and a slice of white bread (of the same size and from the same manufacturer). The Whole grain slices Contains 12 carbs, 2 grams of fiber, 3 grams of protein, White bread Contains 14 carbohydrates, 0 grams of fiber and 2 grams of protein. Of course, the difference between 1-2 grams of fiber and protein seems small. And in your grand plan of overall food intake, they are. But if you consistently choose refined grains over whole grains, you will miss some pretty good chances of consuming these good nutrients for you.

Given that most Americans aren’t already getting enough nutrients, fiber is probably the most worrying loss of nutrients, Larson says. According to the National Library of Medicine.. Fiber has many health benefits— Helps regulate digestion, defecation, blood sugar, LDL cholesterol, etc. And while it is possible to include fiber in other foods you eat (fruits, vegetables, nuts, etc.), whole grains are well-known as an excellent source of fiber that should not be overlooked.

How to distinguish between whole grains and refined grains in nutrition labeling

It’s very easy when talking only about grains. For example, if you buy whole grains to cook, such as oats, bulgur, or rice, the only ingredient in the package must be the whole grains. (Or, if it also contains oil and salt, such as microwave popcorn, it should be at least the first ingredient.) But bread, crackers, or other cereals made in grocery stores. What about buying packaged foods? At the store, do you want to add more whole grains to your dishes?

What are refined carbohydrates? | Self

Source link What are refined carbohydrates? | Self

Back to top button