Types of Grains Explained: Whole, Refined, and Ancient Grains

From reinforcing cereals to adding that extra nutritious crunch to your leafy green salad, grains are a vital source of fibre that not only help maintain your digestive system, but offer a host of health benefits that range from supporting weight management to reducing the risk of developing diseases.

Unfortunately, most people don't eat enough. In fact, surveys in Australia indicate that 75% of adults don't consume the recommended amount of grain foods, meaning that more than half of Australians aren't eating a well-rounded, healthy diet [7].

Here, we'll take a look at the different types of grains out there, how many you should be eating, why you should be eating them, and the simple steps you can take to bring more into your diet.

What are grains?

When we discuss grains, we're referring to a diverse range of foods that can be consumed in various forms. Both the type of grain itself and how it's processed and prepared can impact the health benefits you might receive by consuming them, but broadly speaking, grain foods are any food that is made mostly from either wheat, barley, oats, corn, rice, rye, millet, quinoa or triticale [2].

These grain foods may be eaten whole, such as fresh corn, cooked and added to meals such as rice or quinoa, ground into flour to make foods such as bread, pasta and noodles, or shaped into ready-to-eat foods such as breakfast cereals and cereal grains [3].

Main types of grains

With grains covering such a broad spectrum of foods, it's important to understand not just the different types of grains, but how the way those grains are processed and added to meals can affect their nutritional value. In other words, not all grain foods are made equal, and in some cases, how they're prepared can take them from a healthy food to an unhealthy one.

Of all the different types of grains, there are three main categories:

• Whole grains
• Refined grains; and
• Ancient grains

Whole grains

Whole grains, also called whole grain cereals, are grains that still contain all three layers of the grain itself, the bran, germ and endosperm.

• The bran, which is the outer layer of the grain, contains fibre, omega-3 fatty acids, many B vitamins, some protein, minerals and healthy fats
• The endosperm, which is the main part of the grain, contains mostly starchy carbohydrates, a bit of protein, and a small amount of vitamins and minerals
• The germ, which is the smallest part of the grain, but the most nutritious. It contains protein, vitamin E, folic acid, thiamine, phosphorus and magnesium [2]

Whole grains have many nutritional benefits, as a result, being cholesterol-free, a great source of energy and full of antioxidants and phytochemicals that can help to lower your blood cholesterol levels.

Whole grain foods include:

• Wholemeal or whole-grain bread
• Wholemeal or whole-grain crispbread
• Whole-grain breakfast cereals
• Wheatgerm
• Cracked wheat
• Brown rice and wild rice
• Puffed whole grains
• Bulgur
• Quinoa
• Couscous
• Popcorn; and
• Rolled oats [2]

Refined grains

Refined grains are grains that have had the bran and germ layers removed, leaving only the starchy endosperm layer. This process is done to make refined grain foods such as white flour and white rice, and involves a finer texture, which leads to softer and more delicate baking.

That said, the process also takes a lot of the nutritional value out of the grain, reducing the amount of fibre, vitamins, minerals, antioxidants and phytochemicals that are what make wholegrains such a nutritional powerhouse.

Refined grains, also known as refined cereals, include:

• White bread
• White pasta
• White rice
• Sweet or savoury biscuits
• Cakes
• Refined grain breakfast cereals
• Pizza [2]

While some fibre, vitamins and minerals can be added back into refined cereal products, other nutrients, such as phytochemicals, cannot be. On top of that, refined cereals tend to have high levels of added sugar, saturated fat and salt, which can further diminish the health benefits of the grains.

Ancient grains

While wholegrains haven’t been refined or stripped back of their nutritional value, ancient grains add another layer when it comes to natural health benefits, as they have never been processed through genetic modification or hybridisation.

In other words, they have grown just as they grew thousands of years ago. That lack of compromise means that, generally speaking, they contain more protein, fibre and vitamins than modern grain foods, but they’ve also been found to contain more calories too.

Ancient grains include:

• Teff
• Einkorn
• Emmer
• Amaranth
• Millet
• Quinoa
• Black rice
• Black barley; and
• Spelt [1]

How to choose the best grains for your health

Choosing the best grains for your health ultimately depends on your lifestyle and your body’s needs. While ancient grains are generally higher in nutritional value, for instance, they do tend to be more expensive, making them not right for every budget level, and they’re also often higher in calories, meaning they might not be the grain of choice for those looking to lose weight. That said, an ancient grain like teff is also naturally gluten-free in a way that a lot of the healthiest modern grains like wheat, barley and rye aren’t, making it a great and highly nutritious alternative for people with coeliac disease or gluten intolerance.

Similarly, certain grains are better at supporting specific parts of your health than others, for instance, if you have, or are at risk of having, high cholesterol or high blood pressure, whole oats or steel cut oats, and barley have been found to have a particularly positive impact [5], while if you experience health conditions like arthritis or inflammation, quinoa, amaranth, and brown rice have been found to have anti-inflammatory properties that may help [6].

That said, given the health properties of all wholegrains, getting a mixture across the course of your day alongside other foods high in fibre like fruit and vegetables, is going to set you up for success [1].

Benefits of whole grains

The health benefits of whole grains have been proven over and over again, with these simple, yet versatile foods being chock-full of many essential vitamins and minerals. In particular, whole grain foods are low in saturated fat, but a good source of healthy fats, cholesterol-free and high in both soluble and insoluble fibre, supporting the digestive system and preventing constipation. On top of that, they’re rich in carbohydrates, essential amino acids, B vitamins including folate, and a source of iron, magnesium, copper, phosphorus and zinc.

On top of that, whole grain cereals have been found to hold many different phytochemicals such as lignans, phytic acid, saponins, phytosterols, squalene, oryzanol, tocotrienols and phenolic compounds. These phytochemicals have been found to lower the risk of several diseases, reduce the glycaemic index (GI) of food, manage blood cholesterol and blood pressure, and have antioxidant effects.

As they take longer to digest and create a feeling of fullness, wholegrains have also been found to have a positive impact on weight loss [2].

How much grain should you eat per day?

Whole grains have innumerable health benefits, and the reality is, most people don’t get enough. In fact, surveys show that over 75% of Australians consume less than half the recommended quantity of wholegrain foods. So, how much grain should you eat per day?

For adults, the recommendation is at least 4-6 serves of grain foods per day. A single serve of grain food is 500kJ, which may be:

• A slice of bread
• Half a cup of cooked brown rice, pasta, noodles, barley or quinoa
• Half a cup of cooked porridge
• A quarter cup of muesli
• A quarter cup of whole wheat flour
• 3 crispbreads [3]

Simple ways to add more grains to your diet

The variety and versatility of whole grains mean that there are plenty of ways to add more to your diet without having to completely rework your meal plans. From switching out your white rice for brown rice, to keeping a bag of unsalted popcorn on hand for your afternoon snacking, giving your gut a grainy boost can be as easy as changing what sort of bread you slip into the toaster.

If you’re looking for ideas, try starting here:

• When shopping, focus on ingredients that involve whole grains, in particular, buying a grain bread such as rye bread over white, whole grain pasta, and a wholemeal or whole grain crispbread rather than rice cakes.
• Whether you’re having a salad for a main or a side, the addition of some whole grain farro and some edible seeds can never steer you wrong. This staple of Mediterranean cuisine goes particularly well with cherry tomatoes and feta cheese, making it both nutritious and delicious.
• On that note, if you fancy a Middle Eastern dish, tabbouleh, which is rich in Bulgur, is an ideal side for grilled meats and fish, but it also goes great with fried eggs, falafel or in a whole-grain pita bread.  
• When the cold weather starts creeping in, try to add some whole grain barley or whole grain rice to your soups and stews to soak up all that added liquid or sauce.
• Into baking? Try substituting your white flour for a whole grain flour or a whole wheat flour, or even try adding whole oats, which can be a particularly enriching addition to muffins and breakfast bars.

If you’re seeking more guidance on how to get more of the grain family into your diet, or even just some health recipe ideas, the Juniper Weight Reset Program is here for you. Pairing medically-backed treatments with dietician advice and community support, this professionally-guided program is designed to help you achieve your weight goals through healthy and sustainable lifestyle changes.

Which grains should you eat most often

Experts recommend eating core grain foods the most often. These include whole grain breads, cereals, crispbreads, rice, pasta and noodles.

These core grain foods have been found to be the primary contributors of fibre, thiamine, magnesium and iron in the diet of most Australians, making them a vital source of nutrition [4].

Which grains to limit or avoid

While most grains are going to have some positive impact, refined grain foods can be far lower in nutritional value and are often high in sugar, salt and saturated fat. These refined grains include white flour and white flour-made products such as white bread, cakes, pastries and biscuits, white rice and white pasta [4].

Eating these in limited quantities and ensuring you're eating enough other whole grains and sources of dietary fibre, such as fruit and vegetables, is crucial for maintaining a healthy diet [4].

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