The main difference between whole and refined carbs is the way in which they’re processed. According to Self, refined carbs are highly processed, which means that they’re stripped of most of their naturally produced nutrients. That’s because whole carbs, or grains, remain fully intact after being processed, while refined grains have the bran and germ of the grain removed during processing, leaving only the starchy endosperm behind.
Since the bran and germ contain many of a grain’s inherent nutrients, refined grains are relatively lacking in many of the key vitamins and minerals that whole grains contain, like iron and the B vitamins niacin, riboflavin, and thiamin. However, many experts agree that fiber is the most concerning nutrient lost during processing, considering how many people don’t get enough of it and how important it is to digestive health. That’s why it’s important to eat more whole carbs and consume refined carbs in moderation. “Eating a few refined grains every day along with a healthy diet and at least half of your grain intake as whole grains is fine,” board-certified health and wellness coach Kim Larson told Self.
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