What exactly is a real whole grain?
What foods in life are "pseudo-coarse grains"?
What are the particulars of eating whole grains?
Let's see if you usually eat right↓
01
What are whole grains
Can it be eaten instead of a staple food?
Coarse grains are relative to fine grains such as rice and white flour
Mainly refers to millet, brown rice, oats, corn,
Sorghum, barley, black rice, buckwheat, wheat bran, etc
Compared to fine grains
Whole grains are rich in fiber and vitamin B1
Therefore, a moderate daily intake of whole grains is good for your health
But replace the staple grains with coarse grains altogether
May affect digestion
Because whole grains contain more cellulose, they are not easy to digest
Eating too much may cause bloating and affect appetite
In extreme cases
It can also cause problems such as intestinal blockage and dehydration
In addition, eating too much whole grains may hinder stomach emptying
Leads to food accumulation
These foods carry stomach acid back into the esophagus
Damage to the esophageal mucosa
02
These kinds of "pseudo-grains"
It may be endangering your health
01 Coarse grain biscuits
Many coarse grain biscuits often have wheat flour, vegetable oil and other ingredients added to them, but there are not many real coarse grain ingredients. On the contrary, the fat content is very high, and excessive fat intake caused by long-term consumption will cause cardiovascular and cerebrovascular diseases, obesity, etc. When buying coarse grain biscuits, pay attention to the label, and choose the coarse grains in the ingredient list that rank high, and the fat and total calories are relatively low.
02Fancy cereal
Oats are whole grains that slow down the absorption of glucose into the bloodstream and help control blood sugar. However, there are many fancy cereals on the market, and there are not many oatmeal ingredients in the ingredient list, and sugar, oil, seasonings and other ingredients are added. Such fancy cereals are high in calories and are not conducive to blood sugar control.
03 Coarse grain powder
Coarse grains are eaten after flouring, which has a delicate taste and is convenient to eat, but it is not healthy. Because the finer the grain is ground, the easier it is to be digested, absorbed, and even change from a low glycemic index food to a high glycemic index food.
04 Coarse grain steamed buns
In the supermarket, we often see some coarse grain steamed buns. But if you look closely at its ingredient list, these foods labeled as "coarse grains" often contain only a small part of coarse grains, and their main ingredient is refined wheat flour.
05 Eight treasure porridge, eight treasure rice
Eight treasure porridge and eight treasure rice are two kinds of foods, and a large amount of glutinous rice, red dates and other ingredients are often added during the cooking process. Glutinous rice is a sticky staple food, containing a large amount of amylopectin, the ability to raise blood sugar is very strong, if steamed and boiled, soft and glutinous, it is easier to raise blood sugar.
06 Puffed coarse grains
Making coarse grains into puffed foods will not only cause a great loss of nutrition of coarse grains themselves, but also add a large number of additives in order to improve the taste. It's okay to eat this kind of food as a snack once in a while, but it should never be eaten as a long-term staple food.
03
These 5 whole grains are healthier to eat
brown rice
Compared to milled rice
Brown rice retains more dietary fiber and vitamin B1
Easier to digest and absorb
corn
Corn is rich in dietary fiber and not high in fat
It is a better choice for people who are losing weight
oats
Oats contain unsaturated fatty acids and soluble dietary fiber
It can reduce the amount of triglycerides in the blood
sweet potato
Sweet potatoes have a relatively high crude fiber content
It can stimulate intestinal peristalsis and accelerate excretion
For those who eat meat regularly and have chronic constipation
The proportion of intake can be increased appropriately
buckwheat
Buckwheat contains soluble dietary fiber and rutin
At the same time, buckwheat is also very high in iron
It has a certain effect on people with anemia
04
What's the point of eating whole grains?
Scientific Arrangement
Grains, potatoes, and legumes
Blood sugar production is slower
At the same time, it is rich in protein, minerals and other nutrients
It is a relatively high-quality staple food choice
It is recommended to choose as many staple foods as possible
Achieve scientific and reasonable thickness matching
At the same time, the variety of food is taken into account
For example, rice can be compared with whole grain rice (brown rice),
Multigrains (oats, millet, buckwheat, etc.)
and mixed beans (red beans, mung beans, rue, etc.) to eat
A staple of the day
The proportion of coarse grains is about 1/4~1/3
It is also possible to eat whole grains alone twice a week
Coarse grains are finely cooked, not suitable for frying
You can use the steaming cooking method more
Frying at high temperatures may destroy the nutritional value of whole grains
Drink plenty of water after eating whole grains
Whole grains contain cellulose that acts like a sponge and is more absorbent
Drinking plenty of water can help promote the absorption of whole grains
In addition, attention should be paid to:
Patients with anemia, weak gastrointestinal function, and patients with kidney disease
The elderly and children should not eat too much whole grains
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