Whole Grains vs. Refined: Which One Supports a Healthier Diet? Study Sheds Light

Key findings revealed that individuals who consumed healthier grain foods—such as certain breads, cereals, and tortillas—had better overall diet quality, consumed more fruits, vegetables and lean proteins, and had healthier markers of metabolic function, including lower rates of obesity and lower fasting insulin levels. Importantly, these nutrient-dense grain foods were not more expensive than less healthy options and often proved more affordable per calorie or gram.

“Our evaluation took whole grain content into account, along with fiber, vitamins and minerals,” said Dr. Adam Drewnowski, Professor of Epidemiology at the University of Washington. “By delivering key nutrients such as fiber, iron, B vitamins and folate, grain foods can make a meaningful contribution to healthier eating patterns among all population groups.”

By recognizing the health contributions of both whole and refined grains when chosen wisely, the findings support a balanced approach to dietary guidance—one that is both practical and evidence-based.

Reference: Drewnowski, A., Gazan, R., & Maillot, M. (2025). Healthy Grains in Healthy Diets: The Contribution of Grain Foods to Diet Quality and Health in the National Health and Nutrition Examination Survey 2017–2023. Nutrients, 17(16), 2674. https://doi.org/10.3390/nu17162674