Why eat less refined grains and less potatoes, and eat more whole grains

Why eat less refined grains and potatoes, and eat more whole grains

The following is extracted from 

http://www.health.harvard.edu/newsletters/Harvard_Womens_Health_Watch/2012/January/12-for-2012-twelve-tips-for-healthier-eating

Whole grains retain the bran and germ of the natural grain, providing healthful fiber, vitamins and minerals, antioxidants, and phytochemicals. 

Many of these substances are removed from refined grains, such as white bread and white rice, and are barely present in starches such as potatoes. 

Starches and refined carbohydrates are digested quickly, causing surges in insulin and blood sugar, boosting triglycerides, and lowering HDL cholesterol. These changes increase the risk of heart disease and diabetes. The rapid rise and fall of blood sugar and insulin can also make you hungry, raising the risk of weight gain. 

Potatoes aren't all bad; they're a good source of vitamin C, potassium, and fiber. But eat them only occasionally, in small amounts, and with the skins on (that's where the fiber is). 

Hint: Be adventurous. In addition to whole wheat and brown rice, try quinoa, millet, farro, and amaranth. 

Some of these whole grains can be cooked like hot cereal or rice, and some are ground into flour for baking. grains and potatoes, and eat more whole grains

The following is extracted from 

http://www.health.harvard.edu/newsletters/Harvard_Womens_Health_Watch/2012/January/12-for-2012-twelve-tips-for-healthier-eating

Whole grains retain the bran and germ of the natural grain, providing healthful fiber, vitamins and minerals, antioxidants, and phytochemicals. 

Many of these substances are removed from refined grains, such as white bread and white rice, and are barely present in starches such as potatoes. 

Starches and refined carbohydrates are digested quickly, causing surges in insulin and blood sugar, boosting triglycerides, and lowering HDL cholesterol. These changes increase the risk of heart disease and diabetes. The rapid rise and fall of blood sugar and insulin can also make you hungry, raising the risk of weight gain. 

Potatoes aren't all bad; they're a good source of vitamin C, potassium, and fiber. But eat them only occasionally, in small amounts, and with the skins on (that's where the fiber is). 

Hint: Be adventurous. In addition to whole wheat and brown rice, try quinoa, millet, farro, and amaranth. 

Some of these whole grains can be cooked like hot cereal or rice, and some are ground into flour for baking.