HEALTHY EATING AND WEIGHT LOSS – WHOLE VERSUS REFINED…
Grain products, including pasta, oatmeal, hot and cold breakfast cereals and bread, are divided into two subgroups— whole and refined. Whole grains, by definition, contain the entire grain—the bran (outer coating), germ (seed embryo) and endosperm (also called the kernel, it makes up most of the seed). Examples include whole-wheat flour, cracked wheat (bulgur) and brown rice.
Whole grains are rich in fiber, which has been shown to reduce risk for heart disease, diabetes and some cancers. They provide large amounts of vitamins and minerals that are sometimes lacking in our diet, including magnesium, selenium, potassium, zinc, vitamin E and chromium.
Refined grains are milled to remove the bran and germ, which gives them a finer texture and lengthens their shelf life. This process is also nutritionally devastating—it removes the healthful fiber, iron and many  vitamins and other vitamins and minerals found in whole grains.
Since refined grains are digested more quickly than whole grains, they can cause spikes in blood sugar and insulin secretion, which can increase hunger—and diabetes risk. Refined grains include white flour, white rice and white bread.
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