Washington, D.C. – A fresh analysis out of the University of Washington is challenging common assumptions about grain foods. Drawing on data from over 14,000 Americans collected between 2017 and 2023, researchers conclude that a wide range of grain products—both whole and refined—can support healthier diets and improved metabolic outcomes when chosen based on nutrient density and affordability.

According to the team at the Center for Public Health Nutrition, not all “refined” options fall short in nutritional value. Certain breads, cereals, and tortillas, often categorized as processed, were found to deliver solid doses of fiber, protein, and essential minerals. These foods ranked high on two newly applied standards: the Carbohydrate Food Quality Score (CFQS-3) and the Nutrient Rich Food index (NRF9.3). These models assess carbohydrate quality and overall nutrient density—rewarding foods rich in nutrients while limiting those with added sugars, saturated fat, and sodium.

Study leaders note that survey participants with higher consumption of nutrient-dense grain foods also showed better diet quality overall, consuming more fruits, vegetables, and lean proteins. These participants typically had lower rates of obesity and reduced fasting insulin levels—a key marker of metabolic health.

Importantly, the researchers found that the healthiest grain foods were no more expensive than less desirable alternatives—and in many cases, were even more cost-effective when measured per gram or calorie. This highlights how smart grain choices can be accessible options for individuals across different income levels.

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One of the study’s lead scientists, epidemiology Professor Adam Drewnowski, emphasized the broader implications: “Healthy grains are a critical component of healthy diets,” he explained. “Our evaluation took whole grain content into account, along with fiber, vitamins and minerals. 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.”

As nutrition guidance continues to evolve, this study offers a timely reminder that the quality of grain-based foods—not merely their classification as whole or refined—matters. It suggests a more inclusive and realistic path forward: one that embraces both enriched and whole grain options to enhance diet quality, metabolic health, and everyday dietary affordability.

The research, recently published in the journal Nutrients, draws on five cycles of data from the National Health and Nutrition Examination Survey (NHANES) and was supported by an unrestricted grant from the Grain Foods Foundation. According to university statements, the Foundation had no influence over the study’s design or findings.

IMAGE CREDIT: Polina Tankilevitch.