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Whole Grains vs. Enriched Grains

In our last two Wednesday blogs we have discussed supplementation and we learned for proper absorption and assimilation; every nutrient is dependent upon another nutrient. If you haven’t read those blogs here are the links:

In this blog, we will continue the discussion from a grain standpoint. Grains, such as wheat, rice, and corn, have been staple foods for civilizations around the world. In ancient Rome, water-powered mills were used in the grinding process of grain for a more efficient method and increased flour production. The Romans also sieved the flour to remove the bran and germ, creating a whiter, finer flour that was considered superior for making bread.

However, refined grains remained a luxury reserved for the upper classes, while the common people continued to consume coarser whole-grain products.

The Industrial Revolution brought about a significant change in the refining process of grains during the 19th century. With the advent of steam-powered mills, the production of white flour became cheaper and more accessible to the masses. The removal of bran and germ during milling prolonged the shelf life of flour, addressing storage and transportation challenges.

While refining grains improved their shelf life and appearance, it came at the cost of essential nutrients. The bran and germ removed during the milling process contained valuable vitamins, minerals, and fiber. As a result, refined grains lacked the nutritional benefits present in whole grains, leading to deficiencies and health issues among populations reliant on these refined products.

In response to nutrient deficiency refined grain were causing, efforts were made to fortify refined grains with vitamins and minerals. In the early 20th century, governments began mandating the fortification of flours with B vitamins like niacin, riboflavin, and thiamine to combat deficiencies like pellagra and beriberi.

By looking at the attached figures, we see all our nutrients work together. When grains are refined, approximately 20 vitamins and minerals are removed, along with the fiber and germ (nutrient nucleus). Today, five synthetic vitamins and minerals are added back in (thiamin, riboflavin, niacin, folic acid, iron), and it is called enriched.

If you asked me for change for $20 and I gave you $5 back, would you feel enriched or ripped off and depleted?

When we eat enriched grains, we are not enriching our body but depleting it; ripping it off from the necessary nutrients for proper digestion.

Our Creator has made our food with all the necessary nutrients for proper digestion. Eating foods as close to the natural way they come from the Creator’s hand, prepared in a simple way, will in most cases result in the most abundant health possible for us.

Start a New YOU!® by Embracing Health and Conquering Disease!


1. Whitney, E. and Rolfes, S. Understanding Nutrition. 6th edition. West Publishing Co. 1993.

2. White, E. Counsels on Diets and Foods, Review and Herald,

3. Ferrell, V. and Cherne, H. Natural Remedies Encyclopedia. 5th edition. Harvestime Books. 2008.

4. Garnsey, C. Life and Health. 1936.

5. Are you eating enough to loss weight? Version 3. The Full Plate Diet. 2012.

6. Mahan, L. and Escott-Stump, S. Krause’s food, nutrition, and diet therapy. 9th edition. W.B. Saunders Co. 1996.

7. Campbell, T. C., Campbell, T. M, The China Study. BenBella Books, Inc. 2006.

8. Ware, M. Vitamin D: Health Benefits, Facts and Research. April 7, 2016.


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