Grains are often at the center of nutrition debates, with whole grains praised and refined grains dismissed. But new research suggests the story is more balanced than many people think.
A University of Washington study analyzing the diets of more than 14,000 Americans found that both whole and some refined grain foods contribute to better diet quality, higher nutrient intake and improved markers of metabolic health. The findings, published in Nutrients, challenge the idea that refined grains should always be avoided.
Researchers used national health data collected between 2017 and 2023 and evaluated foods using two nutrient profiling tools that account for fiber, protein, vitamins and minerals as well as limits on added sugar, saturated fat and sodium. The study was supported through an unrestricted grant from the nonprofit Grain Foods Foundation, which had no role in the design, analysis or interpretation of results.
This analysis found that nutrient-dense grain foods, including breads, cereals and tortillas, scored highly whether they were whole or refined. People who ate more of these higher-quality grain foods had better overall diets, consumed more fruits and vegetables, and showed healthier levels of key nutrients such as iron, calcium, potassium and magnesium. They were also less likely to be obese and had lower fasting insulin levels, an important marker of metabolic health.
“Healthy grains are a critical component of healthy diets,” said study author 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.”
The study also found that healthier grain options were no more expensive than less nutritious ones, suggesting that better choices are accessible for most households.
Together, the results highlight the importance of balance: whole grains remain vital, but certain refined or enriched grain foods can also play a valuable role in supporting nutrition and health.