Why You Should Keep Refined Grains Out of Your Diet


Grains are a subject of great controversy amongst the health-conscious. Numerous arguments regarding this topic have been presented in recent years. Experts have weighed in and many have agreed on a verdict: Steer clear of refined grains. These are mostly empty calories which are extremely unhealthy. Let’s take a look at the difference between whole grains and refined grains to understand why.

Whole Grains & Refined Grains: What’s the Difference?

A whole grain has three components, namely the bran, germ, and endosperm. The bran (outer layer) and germ (core) of the grain are rich in fiber and phytonutrients. On the other hand, the endosperm is mostly composed of starch. 

The process of stripping bran and germ from a whole grain produces refined grains. Without the most nutritious parts of the grain, all there’s left is the high-carb endosperm. To put it simply, all you get from these are starch and very small amounts of protein.

parts of a whole grain

Why You Should Avoid IT 

Grains without the brand and germ aren’t ideal for a healthy diet because these are very poor in nutrients. You want your food to be nutrient-dense, rich in antioxidants, and full of essential minerals. None of which are found in grains that are stripped of its nutrients. Your body’s digestive enzymes break down the carbs in refined grains fast. Because of this, consuming these can lead to a rapid spike in your blood sugar levels.

refined grains lead to diseases

Intake of high-carb foods increases your risk of developing chronic diseases including: 

All of which are linked to insulin resistance driven by the consumption of refined grains.

Refined Grains and Its Impact on Immune Response

On an important note, it’s worth discussing that refined grains have the potential to interfere with immune responses. Nutrition experts launched a clinical trial that measured immune response in a control group on a diet of refined grain-derived food. They found that the diet had a modest but negative impact on immune response in their subjects.TNF alpha cell (essential for infection and cancer resistance) production slightly decreased as a result.

List of Foods Derived from Refined Grains

Now that you know the detrimental effects of refined grains in your body, it might be time to rid your pantry of certain foods. It can be difficult to do so because many of these have become a staple in our daily meals. But the health benefits you get from a balanced and nutritious diet is priceless. Below is a list of the most common foods that are made from this ingredient:

  • White Bread
  • White Pasta
  • Crakers
  • White Rice
  • Sugar-laden Breakfast Cereals
white bread from refined grains

Reap the benefits of a nutrient-rich diet for improved health!

Ask yourself, are your eating habits doing more harm than good? The food and fluids we consume on a daily basis can drastically affect our wellbeing. Make sure to take charge and adopt a balanced diet driven towards good health and a strong immune system. Visit BoostYourImmuneSystem.org to learn more!

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