Replace Refined Grains with Whole Grains
GrainGrains are refined primarily so they store longer and for the 'lighter' texture. When a grain is processed and refined, such as whole wheat into white flour, many valuable nutrients are lost.
This is because a grain is made up of a bran, germ, and endosperm; the bran and germ are typically removed with processing even though they contain the highest concentration of many nutrients. What is left is the endosperm, which is mostly starch. Almost without exception, when given the option one should eat a whole grain instead of a refined grain. Whole grains include whole wheat, brown rice, quinoa, corn, rolled oats, etc., and have traditionally been the dietary staple of the majority of human civilizations.
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