Which cereals should you add to your cart?
On the internet, there is a wealth of information about the obvious dangers that may be associated with the consumption of refined grains, and some articles and TikTok **casually imply that regular consumption of refined grains increases the risk of serious disease, but is this in line with the views of nutrition researchers and registered dietitians? In the heated debate about whether to choose to consume refined or whole grains, diet experts advise you on how to choose bread.
Usually refers to grains from which the bran and/or germ has been removed. Miranda Galati, a registered dietitian, told USA Today that this "reduces nutrients and makes you feel less full." Whole grains, on the other hand, typically contain more fiber, protein, and micronutrients because the bran and germ remain intact, which also makes them more filling and nutritionally balanced.
Examples of refined grains include food items such as white bread, white rice, biscuits, cakes, and other pastries. They typically have a long shelf life for food, which is closely related to their accessibility and affordability.
On choosing whether to eat refined or whole grains, Galati said, "The healthiest food in any category depends on you, your budget, your culture, your health goals, and so on. She advises choosing more nutrient-dense foods when possible, but also believes that choosing more processed or convenient foods isn't always a bad thing. As a registered dietitian who wants you to build a lasting healthy lifestyle, she recommends giving up the idea that there is the healthiest version of everything.
Foods like whole-grain bread, oatmeal, barley, and quinoa are reliable options for adding more whole grains to your diet. The U.S. Department of Agriculture (USDA) recommends that half of the daily intake of cereals be whole grains. While eating more "minimally processed grains" is a good thing, "not all are 100% necessary."
A 2019 review of research published in Advances in Nutrition found that while scientific studies validate recommendations to eat more whole grains, there is not enough "substantial published scientific evidence" to support the idea that consumption of refined grains needs to be reduced.
Overall, white bread may provide fewer nutrients, but it's not as harmful as people sometimes think. Galati adds: "It's all about balance, choosing minimally refined grains most of the time, but being sure to leave room for fun stuff to make your diet sustainable. ”