Many people believe that whole grain foods should be eaten more often and for the long term. However, some say that the outer bran of whole grains, such as the awns of oats, can irritate the digestive tract, and long-term consumption can lead to digestive diseases like gastric ulcers and gastritis.
Oat "Awns" Will Not Harm the Stomach
We need to be clear that the so-called "awns" of oats are not the sharp, small structure we often refer to in the phrase "needle versus awn," but rather the fine hairs on the epidermis of the de-hulled oat grain. It is not yet clear whether these fine hairs can damage the gastrointestinal mucosa, but oat products undergo a de-hairing process during manufacturing. Therefore, consumers who purchase products from reputable merchants do not need to worry about this "awn" issue.
Whole Grain Foods Are More Nutritious
So-called whole grain foods typically refer to foods made from flour milled from grains that have not been hulled, including brown rice, rolled oats, whole wheat bread, and more. The main nutrients in the common flour we eat are starch, protein, and a small amount of vitamins, whereas the large amounts of vitamins and minerals needed to maintain health are contained in the bran. Therefore, whole grain foods can provide the body with more comprehensive nutrition.
Whole Grains Don't Need to Be Eaten Every Day
People can get dietary fiber from many foods like vegetables and fungi, so they don't have to rely solely on whole grains. Moreover, as coarse grains, if whole grain foods are not cooked thoroughly, eaten in excess, or chewed insufficiently, they can burden the digestive system. Children and the elderly with weaker digestive functions may experience discomfort symptoms such as indigestion and bloating.
Three Things to Note When Choosing Whole Grain Foods
As for how to choose whole grain foods, the USDA's website offers the following suggestions: 1. When selecting whole grain foods, first choose products whose ingredient list states "pure oats" or "whole wheat," whereas products labeled "mixed grains" are typically not whole grain foods; 2. Compare the dietary fiber content in the product's nutritional information; whole grain foods usually contain more dietary fiber; 3. Consumers should also choose whole grain foods that do not have added sugar.