Is eating whole grains really healthier?

With the improvement of dietary level and health awareness, more and more friends are beginning to focus on dietary balance. However, some friends simply replaced all staple foods with coarse grains, thinking that this would not only reduce weight, but also help the body. Is this really true? Let us understand together today.

We all know that eating coarse grains is good for your health, but in fact, if you consume too much coarse grains, it will also burden your body. Coarse grain is relative to finely processed grains. The main nutrients of coarse grains are vitamins, minerals, and dietary fiber, which are the main source of carbohydrates. According to the principle of balanced and diversified food intake, the total amount of carbohydrates needs to be consumed in moderation, and it is not the best to eat more food.

The main role of coarse grains is to ensure the normal operation of the digestive system, extend the residence time of food in the stomach, increase satiety, delay the rate of glucose absorption after meals, maintain normal intestinal flora, and reduce weight and control the “three highs”. There are certain benefits. However, not everyone is suitable for eating coarse grains, such as the elderly and children. Their gastrointestinal function is weakened or immature. Eating too much coarse grains will increase the burden on the gastrointestinal tract and cause symptoms such as flatulence and constipation.

So, how much coarse grains is appropriate for a day? We can take about one or two to three coarse grains a day, because from a nutritional point of view, coarse grains contain more oxalic acid. Eating too much oxalic acid will affect our nutrition of calcium, iron, zinc and other nutrients. absorb. Therefore, although coarse grains are good, they should also be properly consumed.

In fact, in our daily life, there is no need to remind ourselves to eat coarse grains, as long as the diet is balanced. You can add millet, red beans when steaming rice, and a handful of oats when cooking white rice porridge; green vegetables should account for half of the total vegetable consumption, that is, if there are two vegetables on the table, it is best to have dark green vegetables , Such as rapeseed, spinach, the other should be light-colored vegetables, such as Chinese cabbage, winter melon; but also supplement high-quality protein, fish, poultry and soy products are preferred, eat less fat, smoked or cured meat; In addition, you can Appropriate amount of animal viscera, which is rich in vitamins and minerals, can make up for the deficiency of daily diet.