In recent years, there has been a promotion of eating more whole grains for better health, and more and more whole grain products have entered the market and are very popular. Is it really good for your health to eat more whole grains? Actually, not necessarily. Below, we will analyze the pros and cons of eating whole grains and recommend the healthiest way to eat them!
Nowadays, many snacks and beverages use "whole grains" as a selling point, and it seems that everyone believes that eating more whole grains is good for your health. So, what is the truth? (Whole grains mainly include corn, purple rice, sorghum, oats, buckwheat, wheat bran, and various kinds of dry beans.)
What are the benefits of eating whole grains?
Whole grains are rich in dietary fiber, which has the effects of promoting bowel regularity, lowering blood pressure, regulating blood lipids, lowering cholesterol, regulating blood sugar, and preventing arteriosclerosis. They also contain brain-healthy nutrients such as vitamins, minerals, and unsaturated fatty acids, and are an indispensable nutritional source for the elderly to prevent vascular dementia.
One, eating whole grains can prevent cancer. Whole grains contain a large amount of dietary fiber, which is insoluble fiber. Eating more can prevent the occurrence of stomach, colon, and breast cancer.
Two, eating more whole grains helps prevent cardiovascular and cerebrovascular diseases. The large amount of insoluble fiber in whole grains can lower the concentration of cholesterol and triglycerides in the blood, thus preventing cardiovascular and cerebrovascular diseases.
Three, eating more whole grains can prevent and treat diabetes. Many people know that people with diabetes should eat more whole grains. The reason is that the insoluble fiber in whole grains can increase the time food stays in the stomach, increase satiety, reduce food intake, and at the same time delay the absorption of glucose, which is beneficial for preventing and treating diabetes.
Four, eating whole grains can prevent obesity. Similarly, because the insoluble fiber in whole grains can increase satiety and reduce food intake, it can control obesity. At the same time, whole grains have low glucose content and are not likely to cause obesity.
Five, treating constipation. Eating too many refined grains can cause constipation, but eating more whole grains can improve this phenomenon. The dietary fiber in whole grains can make bowel movements smoother.
Six, whole grains can treat depression. It sounds strange, but these small whole grains have this effect. High-calorie foods can increase the incidence of depression, while whole grains are low-calorie foods and have a sedative effect. At the same time, whole grains are rich in B vitamins, which play an important role in the treatment of depression. Why are there also downsides to eating whole grains? Whole grains are not suitable for everyone, and eating too many whole grains may also cause serious health problems.
Red Bean and Coix Seed Soup
What are the downsides of eating whole grains?
One, people with poor stomach function and poor digestion should not eat them. This group of people should not eat too many or eat whole grains, as whole grains will increase the burden on the gastrointestinal tract, leading to indigestion.
Two, people with iron deficiency. People with iron-deficiency anemia should not eat whole grains. The dietary fiber and acids in whole grains can cause iron to precipitate, leading to poor iron absorption.
Three, people with weak immune systems should eat less. The dietary fiber in whole grains can hinder the absorption of protein, and the ingested fat is not easily absorbed, which can harm bones, blood, and organs.
Four, adolescents and manual laborers should eat less. This group of people usually need a lot of calories, but whole grains have low glucose content and are absorbed slowly. Especially, adolescents need substances like oils for growth, and whole grains can hinder the absorption of these substances.
Pork Rib and Corn Soup
What is the healthiest way to eat whole grains?
Healthy Way to Eat Whole Grains One: Do not eat more than 3 liang (150g) of whole grains a day.
Everyone knows that eating whole grains regularly can reduce the risk of high blood pressure, diabetes, obesity, and cardiovascular and cerebrovascular diseases. Therefore, many people, especially the elderly, often eat whole grains, and some even eat them twice a day. In fact, this practice is incorrect. So, how much whole grain should we eat every day?
Expert advice: Normal people should eat a certain amount of whole grains every day, but no more than 3 liang (150g). The elderly and children should eat half of that amount.
Healthy Way to Eat Whole Grains Two: It is best to eat whole grains at dinner.
Eating whole grain foods not only has requirements for quantity, but the time of eating is also regulated.
Expert advice: It is best to eat whole grains at dinner. Because the body can better use the dietary fiber in whole grains to eliminate waste in the body and lower blood lipids.
Healthy Way to Eat Whole Grains Three: You should drink more water when eating whole grains.
When we eat whole grains, we should not only pay attention to how much we eat and when we eat, but also pay attention to pairing. In addition to paying attention to the principle of mixing coarse and fine grains, you should also drink more water when eating whole grains.
Expert advice: Because the dietary fiber in whole grains needs sufficient moisture to support it to ensure the normal function of the intestines.
Healthy Way to Eat Whole Grains Four: The most reasonable way is to mix coarse and fine grains.
Currently, the Food and Agriculture Organization of the United Nations has issued the Dietary Fiber Guide, which recommends a standard of 30-50 grams of fiber in a healthy person's regular diet. Research has found that a diet of 6 parts coarse grains to 4 parts fine grains is most suitable. Therefore, it is most reasonable to mix coarse and fine grains.
Whole Wheat Steamed Buns