Refined grains are grains that have been processed to remove the bran and germ, leaving mostly the starchy endosperm. This process enhances the shelf life and gives the grains a finer texture, but it also removes important nutrients, such as fiber, vitamins, and minerals. Common examples of refined grains include white rice, white bread, and pasta made from refined flour. While refined grains are often used in many foods, they can lead to quicker spikes in blood sugar levels compared to whole grains. Whole grains, like brown rice and whole wheat bread, retain their bran and germ, providing more health benefits and nutrients.