Processed Grains

Grains are highly nutritious in their unaltered form. However, they are processed to improve shelf life, taste and decrease cooking time. These refinements drastically change the nutritional value of the grain.

 White flour, for example, is the finely ground and bleached middle section (endosperm) of the wheat kernel. It has 80% less fiber, 30% less protein, and 10% more calories when compared to whole wheat flour. 

​With the loss of the outer shell of the kernel (the bran), refined flour is stripped of its vitamins and minerals such as B1, B6, magnesium and zinc

On the right hand column you'll be able to see several whole grains which can help improve your overall health. 

Amaranth - high in protein, iron, magnesium and potassium. Ideal for breakfast!


Barley - high in fiber and protein. Great for using it in soup!

Brown Rice - colorful and nutritious. Goes with any dish!

Bulgar (Cracked Wheat) - light and nutty. Ideal for stuffing!

Whole Wheat - pasta or couscous 

Flaxseed - good source of dietary fiber and omega 3 fatty acids. Lowers cholesterol and makes you feel less hungry!

Millet - rich in copper, phosphorous, magnesium and manganese. Use it as an alternative to rice or potatoes!

Oats - steel cut oats and whole oats have all of their nutrition!


Quinoa - high in vegetable protein. Easier to digest than meat protein. The slow releasing carbohydrates help maintain blood sugar and keeps you feeling full longer!

Rye - this type of bread is used in delicatessen sandwiches. Helps keep you full until you next meal!  

Spelt - an ancient grain rich in fiber and manganese. Try
spelt pasta!

Nutrition Facts on Grains

Processed Grains vs. Whole Grains

Basic dietary principal changes we all need to make to improve our health. 

Changing our body composition will result in weight loss, increased energy, and a reduction of risk of developing type II Diabetes and Coronary Heart Disease.  The first step to choose whole grain rather than processed!