What are milled, processed and refined grains?
• Unlike whole grains that contain at least part of their bran and germ layers, milled, processed and refined grains have both the bran and germ removed during processing; therefore all of the nutrients in these layers are also removed. • They are often “enriched” which means nutrients that were lost during food processing are added back. For example, B vitamins, lost when wheat is refined, are added back to white flour during processing. However, even after enrichment, milled grains do not have as many nutrients as whole grains, and they do not provide as much fiber, if any. • While whole grains are preferred, adding fiber -rich foods to milled or processed grains can lower the glycemic impact and moderate fluctuations in blood sugar. Therefore, foods such as pasta and white rice can be part of a healthy diet when combined with high fiber foods such as vegetables or beans. • Examples of milled grains are white rice and white flour. What are starchy vegetables? • Starchy vegetables inc
