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

A new study published in the journal Nutrients has brought fresh clarity to the debate around which grain foods truly support health. Contrary to popular belief that only whole grains are beneficial, the research finds that both whole and refined grain foods—when selected based on nutrient density—can significantly contribute to improved diet quality, nutrient intake, and metabolic health.

The study, led by researchers from the Center for Public Health Nutrition at the University of Washington, analyzed dietary data from over 14,000 Americans aged six and older using five cycles of the National Health and Nutrition Examination Survey (NHANES) conducted between 2017 and 2023. Using two newly developed nutrient profiling models—the Carbohydrate Food Quality Score (CFQS-3) and the Nutrient Rich Food Index (NRF9.3g), researchers identified grain foods that qualified as “healthy” based on their content of fiber, protein, essential vitamins and minerals, and low levels of added sugar, sodium, and saturated fat.

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