The Benefits of Eating Whole Grains
Whole grains are rich in insoluble fiber, which helps maintain the normal functioning of the digestive system. It works in synergy with soluble fiber to lower the concentration of low-density lipoprotein cholesterol and triglycerides in the blood; it increases the time food stays in the stomach, slows the absorption of glucose after meals, and reduces the risk of high blood pressure, diabetes, obesity, and cardiovascular and cerebrovascular diseases.
Medical research also shows that fiber helps resist various diseases such as stomach cancer, colon cancer, breast cancer, and ulcerative colitis. However, when it comes to whole grains, we should eat more of them, but not too much, because excessive consumption also has its downsides.
For most people, the daily intake of whole grains should account for 1/2 to 2/3 of their staple food. According to the "Dietary Guidelines for Chinese Residents" formulated by the Chinese Nutrition Society, the higher the energy intake, the higher the demand for dietary fiber to promote the excretion of intestinal metabolites. For people with low to moderate energy intake, such as office workers and the elderly, about 25 grams of dietary fiber should be consumed daily. For those with high physical activity and high fat intake, about 35 grams is sufficient.
Excessive Whole Grain Consumption Can Harm Health
An increasing number of people are adding whole grains to their diets, but eating too many whole grains can also be detrimental to health.
1. Affects Digestion: Eating too many whole grains can affect digestion because they contain a high amount of fiber. Excessive consumption can lead to upper abdominal bloating, affect appetite, and in severe cases, cause intestinal obstruction and dehydration.
Therefore, it's important to drink plenty of water when eating whole grains. The dietary fiber in whole grains requires sufficient water to support the normal functioning of the intestines. If a person doubles their fiber intake, they should also roughly double their water intake.
2. Causes Acid Reflux: Consuming too many whole grains can significantly slow down gastric emptying, leading to acid reflux. People of all ages may experience this symptom. An excessive amount of whole grains in the stomach can cause food to accumulate. When food accumulates in the stomach, it mixes with stomach acid and can flow back into the esophagus, causing acid reflux and damaging the esophageal mucosa.
3. Interferes with Drug Absorption: Excessive dietary fiber can also interfere with drug absorption, potentially reducing the effectiveness of certain lipid-lowering and antipsychotic drugs.
4. Leads to Malnutrition: Long-term excessive consumption of whole grains can affect the body's absorption of protein, inorganic salts, and some trace elements, leading to a deficiency in many essential nutrients and causing malnutrition.
5. Triggers Obesity: Some people mistakenly believe that eating whole grains helps control blood sugar and blood lipids, so they eat them excessively. For example, someone who normally eats three liang of refined grains might eat half a jin of whole grains, resulting in excessive energy intake and obesity.
7 Groups of People Unsuitable for Eating Whole Grains
Although whole grains are beneficial, they are not suitable for everyone. People with certain specific constitutions should not eat them regularly.
1. People with Poor Gastrointestinal Function: It is well known that whole grains are much harder to digest than refined grains, so people with poor gastrointestinal function should avoid them. For those with weak digestive systems, consuming too much fiber is a significant burden on the stomach and intestines.
2. People Deficient in Elements Like Calcium and Iron: While whole grains have benefits, their nutritional value is not high. People who lack trace elements like iron and calcium are also not suitable for eating them. This is because whole grains contain phytic acid and dietary fiber, which can form precipitates and hinder the body's absorption of minerals.
3. People with Digestive System Diseases: Eating too many whole grains is not good for digestion, which shows that people with digestive system diseases should avoid them. If one has liver cirrhosis with esophageal varices or a stomach ulcer, consuming large amounts of whole grains can easily cause variceal rupture and ulcer bleeding.
4. People with Low Immunity: If you belong to the group with low immunity, it is also not recommended to eat whole grains. If the daily intake of fiber exceeds 50 grams for a long period, it can impede protein supplementation, reduce fat utilization, and cause damage to the functions of organs such as bones, the heart, and blood, thereby lowering the body's immune capacity.
5. People with Heavy Physical Activity: Whole grains have low nutritional value and provide little energy, which is not enough for people engaged in heavy physical labor whose daily diet needs to keep up with their demands.
6. Adolescents in the Growth and Development Period: As is well known, adolescence is a critical stage for physical growth. A diet lacking in nutrition cannot support better and healthier growth. Therefore, whole grains are not suitable; one should eat more nutritionally rich foods. Due to the special demands for nutrients and energy during growth and development, as well as physiological requirements for hormone levels, whole grains not only hinder cholesterol absorption and its conversion into hormones but also interfere with the absorption and utilization of nutrients.
7. The Elderly and Children: Because the digestive function of the elderly declines and that of children is not yet fully developed, digesting a large amount of fiber is a significant burden on their gastrointestinal systems. Moreover, the absorption and utilization of nutrients are relatively low, which is not conducive to the growth and development of children.