Whole grains vs. refined grains

Whole grains haven't had their bran and germ removed by milling, making them better sources of fiber — the part of plant-based foods that your body doesn't digest. A high-fiber diet can help lower your risk of heart disease, cancer and diabetes. A high-fiber diet may also lower your risk of other disorders, such as hemorrhoids, irritable bowel syndrome and the development of small pouches in your colon (diverticular disease).

Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don't have as many nutrients as whole grains do, and they don't provide as much fiber.

You can eat whole grains plain, add them to other dishes or use them as ingredients in baked goods. Rice, bread, cereal, flour and pasta are all grains or grain products. Choose the whole-grain versions — rather than refined grains — as often as possible.