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 'Whole Grains vs Refined Grains'
by Mythilialuru
Bsc (Homescience)
Jan  2003
Whole grains vs Refined grains

Cereals, particularly the whole grains are an important source of B-vitamins in our diet. Since most of these vitamins reside in outer bran therefore polishing / refining these grains (removal of bran) or polishing rice reduces B-vitamin content to different degrees depending upon the extent of refining and polishing. Highly polished rice has therefore very low level of B-vitamins. Parboiling which includes soaking in water and steaming paddy results in seeping of vitamins present in outer layer into the grain. Hence milled and polished parboiled rice retains much of the vitamins. Same considerations apply to high extraction of wheat flour and pearled millets.

The nutritional comparison of refined grains and whole grains is striking and is convincing reason to switch to whole grains from refined. Many of the nutrients eliminated in the grinding process in refined grains, such as vit E, are crucial to good health. Replacing refined grains with whole grains doesn't mean having to eat food that is too heavy. Softer whole grains such as barley, oats, millets, brown rice grind into flours that are light in texture and color have mild flavors. They can easily be substituted at any time for white flour. Even pastas can be made successfully with whole grain flours

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