What does "enriched" mean?

By Craig Hunt 2019

In their unrefined state, grains are called whole grains, and contain a variety of B-vitamins and minerals such as iron.  When grains are refined, the outer bran and fat-containing germ layers are removed. Refinement improves the shelf life of grains and creates desirable flavor changes. It also removes several nutrients.  In the US, beginning in the 1940’s refined grains were required to be enriched with several B-vitamins and the mineral iron to replace what was lost in processing. And, in the late 1990’s the B-vitamin folic acid was added to staple grain products like white flour, crackers, white bread, energy bars, and white rice - to name a few; good folic acid intake in early pregnancy is proven to reduce birth defects called neural tube defects. Ironically, processed gluten-free grains are not enriched with B-vitamins and iron that refined staple grains contain. 

Additionally, both refined and whole grains contain plant source protein, which is important for muscle tissue growth and immune function. Let’s take grains one step further using the example of making a sandwich. Using white bread or whole wheat, you can pack on vegetables like lettuce, tomato and cucumbers for fiber, avocado or mayo for fat, and add turkey, chicken, hummus, or cheese for protein.  This sandwich is packed with plant strong nutrition and flavor - you can’t completely judge a grain by its cover.