What are processed and refined grains?
• Unlike whole grains that contain at least part of their bran and germ layers, 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, refined grains often do not provide as many nutrients or as much fiber as their whole grain counterparts • While whole grains are preferred, adding fiber-rich foods to refined or processed grains can lower the glycemic impact and help to stabilize 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. What are starchy vegetables? • Starchy vegetables include corn, peas, potatoes (all kinds including sweet), winter squash, plantain