We often hear about the importance of reducing our intake of refined grains. In addition to being lower in nutrients, refined grains have a more significant impact on blood sugar levels compared to whole grains (1).
According to the Dietary Guidelines for Americans, healthy dietary patterns emphasize limited refined grains, and the majority of grain intake should come from whole grains.
Despite this, 74% of people exceed the recommended limits for refined grain consumption (2). The suggested daily limit for refined grains is no more than three ounces, equivalent to approximately 85 grams (2).
But what exactly are refined grains, and what healthier alternatives can we consume instead?
In this article, we’ll examine nine examples of refined grains and suggest a healthier alternative for each one.
1. White Flour
White flour, also known as wheat flour, is one of the most common ingredients in the food supply. It features in everything from bread, pizza, and crackers to cakes, cookies, and muffins.
Refined grain: White flour
Healthier alternative: Whole wheat flour
Why it’s better: Whole wheat flour contains four times as much fiber and 3-5 times more magnesium, manganese, potassium, and phosphorus compared to white flour (3, 4).
2. Pearled Barley
Pearled barley is a type of refined grain made by removing the hull of whole-grain barley and then “pearling” (polishing) it to remove much of the outer bran content.
Refined grain: Pearled barley
Healthier alternative: Hulled barley
Why it’s better: Hulled barley still contains its entire bran content. Compared to pearled barley, it contains 20% more protein, 10% more fiber, 60% more potassium, 50% more magnesium, and is generally richer in most vitamins and minerals (4, 5).
3. Cornmeal
Cornmeal comes in various forms, some of which are heavily refined and others are classified as whole grains. For one of the healthier options, look for the specific wording “whole-grain” on the label.
Refined grain: Cornmeal
Healthier alternative: Whole-grain cornmeal
Why it’s better: Whole-grain cornmeal provides about 15% more protein, nearly 50% more fiber, 70% more vitamin B6, four times as much magnesium, twice the potassium, 50% more selenium, and over twice the manganese and phosphorus compared to refined cornmeal (6, 7).
Interesting fact: Did you know that popcorn is another whole-grain variety of corn? For more information, check out this guide to popcorn.
4. White Bread
Made from white flour, white bread is a staple ingredient for sandwiches, enjoyed by millions of people each day. However, whole-grain varieties of bread offer significantly greater nutritional benefits.
Refined grain: White bread
Healthier alternative: Whole-wheat bread
Why it’s better: Compared to white bread, whole-wheat bread delivers 30% more protein, 250% more fiber, twice the zinc, nearly three times as much magnesium, and over twice the potassium content (8, 9).
Rye bread is another excellent choice, offering significantly more nutritional value than white bread.
5. Pasta (regular)
Regular pasta, aside from water, is made from semolina flour. Most semolina flour is refined, meaning it does not contain the bran and germ of the whole grain durum wheat, from which it is derived.
However, whole-wheat pasta, made from whole durum wheat, is a healthier alternative that provides greater concentrations of essential nutrients.
Refined grain: Pasta (regular)
Healthier alternative: Whole-wheat pasta
Why it’s better: On a raw weight basis (per 100 grams), whole wheat pasta contains 9 grams of fiber, compared to just 3 grams in regular pasta. It also provides three times the manganese, twice the magnesium, potassium, vitamin B6, and zinc, 80% more manganese, 70% more copper, and 20% more selenium (10, 11).
Rice represents approximately 20% of global calorie intake (12).
There are a variety of types, each with a different nutritional profile. For instance, brown, black, and wild rice are all richer in essential nutrients than white rice.
Refined grain: White rice
Healthier alternative: Brown rice
Why it’s better: On a raw weight basis (per 100 grams), brown rice contains 3 grams of fiber, compared to just 0.1 grams in white rice. Brown rice also provides nine times the iron, around four times the magnesium, niacin, and potassium, nearly three times the phosphorus, and twice the selenium (13, 14).
7. Tortillas (made with refined flour)
Tortillas are one of the most widely consumed grain-based products, and most of them are primarily made from refined grains.
However, whole-grain tortilla varieties are available and provide a much better nutritional profile.
Refined grain: Tortilla (made with white flour or cornmeal)
Healthier alternative: Whole wheat tortilla
Why it’s better: Whole wheat tortillas offer 20% more protein, 280% more fiber, over four times the magnesium and vitamin B6, twice the potassium, more than three times the zinc, and over 50% more phosphorus and selenium compared to tortillas made with refined wheat flour (15, 16).
8. Couscous
While often mistaken for a type of grain, couscous is actually made from semolina flour (typically refined) and water.
Whole grains like freekeh and quinoa offer a much better nutritional profile.
Refined grain: Couscous
Healthier alternative: Quinoa
Why it’s better: Compared to couscous, quinoa provides 10% more protein, 40% more fiber, over four times the folate, iron, and magnesium, three times the potassium and zinc, and more than twice the phosphorus (17, 18).
9. Puffed Rice
While puffed rice can sometimes be made from brown rice, it is often hard to find, and most products are made with white rice.
A healthier alternative is popcorn, which, as mentioned earlier, is a whole-grain food. Air-popped popcorn, which is free of added sugars and oils, is the healthiest option.
Refined grain: Puffed rice
Healthier alternative: Air-popped popcorn
Why it’s better: Air-popped popcorn contains nearly twice the protein, 850% more fiber, over four times the magnesium, and around three times more phosphorus, potassium, and zinc compared to puffed rice (19, 20).
Summary Table: Refined Grain Products and Better Alternatives
The following table provides a quick reference for the nine examples of refined grains and their healthier alternatives.
Refined Grain Product
Healthier Alternative
White flour
Whole wheat flour
Pearled barley
Hulled barley
Cornmeal
Whole-grain cornmeal
White bread
Whole-wheat bread
Pasta (regular)
Whole-wheat pasta
White rice
Brown rice
Corn torilla
Whole-wheat tortilla
Couscous
Quinoa
Puffed rice
Air-popped popcorn
Summary
Since many people consume more refined grains than recommended, swapping some of these products for whole-grain alternatives is an easy way to boost essential nutrient intake while cutting back on refined grains.
Michael works as a nutritionist in a community setting and holds a Master's Degree in Clinical Nutrition. He is a Registered Associate Nutritionist with the Association for Nutrition.
