Refined grains mainly refer to highly processed grains, such as rice, wheat flour, and their products.

These foods have their bran and germ removed during processing, resulting in a delicate texture but low fiber content. Here are specific classifications and examples:

Rice: The most common is white rice, including japonica rice and indica rice. Commonly eaten white rice, rice noodles, rice cakes, and glutinous rice (such as the ingredient for zongzi) all fall under the category of refined grains.

Wheat Products: Mostly foods made from refined flour, such as steamed buns, noodles (dried noodles, hand-pulled noodles), dumpling wrappers, cakes, and biscuits. Glutinous rice flour-based foods like glutinous rice balls and cold rice cakes also fall into this category.

Other Processed Grains: In some regions, corn grits (peeled corn kernels) or instant oatmeal (refined and then reconstituted) are considered refined grains because processing results in significant fiber loss.

Refined grains are high in calories and easily digestible, making them suitable for short-term consumption by children and those with weak digestive systems. However, long-term consumption of only refined grains may lead to blood sugar fluctuations or nutritional imbalances. Modern diets often recommend incorporating whole grains into your diet, such as brown rice and whole-wheat bread. For example, add a handful of oats or quinoa when cooking rice, and choose buckwheat or mixed buckwheat noodles.

It's important to note that people with diabetes need to strictly control their intake of refined grains. For instance, replacing some white rice with mixed bean rice can help control blood sugar while increasing protein intake. Commercially available "whole grain biscuits" that contain large amounts of sugar and oil are not significantly different in nutritional value from regular biscuits; therefore, carefully check the ingredient list when purchasing.