Eating whole grains has become a fashion in recent years. However, although whole grains are good, they should not be eaten in excess, especially by young people. Because whole grains contain a high amount of cellulose and phytic acid, consuming more than 50 grams of cellulose daily and eating them for a long time can hinder protein supplementation, reduce fat utilization, cause damage to the functions of organs such as bones, heart, and blood, lower the body's immune system, and even affect fertility. Research has found that a diet consisting of 60% whole grains and 40% refined grains is most suitable. Therefore, the most reasonable approach is to eat a combination of whole and refined grains.
What are whole grains?
"Whole grains" is a term relative to "refined grains" such as rice, wheat, and white flour. It mainly refers to products including corn, sorghum, millet, buckwheat, oats, naked oats, potatoes, and various beans.
Sorghum types: Corn black steamed buns, big cakes, guotie (pan-fried dumplings), large pancakes, corn porridge, millet porridge, sorghum porridge, black rice porridge, corn noodles, corn paste, rye steamed buns, ryan flower rolls, rye guotie, yellow glutinous rice red bean buns, corn radish strip buns.
Wild vegetables: Mountain dandelion, wild sowthistle, mountain wild cucumber fragrance, hometown heart beauty radish, mountain tender thorn buds, wild mushrooms, mountain water radish, wild water celery, and other fresh wild vegetables, as well as mountain wild platycodon, various dried wild vegetables.
Mushroom types: Many varieties, common ones include shiitake mushrooms, oyster mushrooms, and orchid mushrooms.
Whole grains are rich in insoluble fiber, which is beneficial for the normal functioning of the digestive system. It works in concert 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, delays the rate of post-meal glucose absorption, and reduces the risk of hypertension, diabetes, obesity, and cardiovascular and cerebrovascular diseases.
Medical research also shows that fiber helps resist multiple diseases such as stomach cancer, colon cancer, breast cancer, and ulcerative colitis. However, for whole grains, we should eat more, but not too much, because excessive consumption also has its drawbacks.
Eating whole grains also depends on age group
Nowadays, many "rich man's diseases" are caused by people eating too finely and refined. Some people have developed a fear of overly refined foods and have excessively pursued eating whole grains, to the point where the price of whole grains is higher than that of refined grains. Medical experts point out that it is also unhealthy to eat "coarse" foods excessively without considering age.
The disadvantages of eating too many whole grains
1. If you eat too many whole grains, it will affect digestion. Excessive fiber can lead to acute symptoms such as intestinal obstruction and dehydration.
2. Long-term excessive consumption of whole grains will also affect absorption, causing the body to lack many essential nutrients. The so-called "pale face with a greenish complexion" is a typical manifestation of malnutrition caused by eating too much fiber.
3. For "special" groups with high nutrient requirements, the harm caused by excessive consumption of whole grains affecting absorption is most obvious. These people include pregnant and breastfeeding women, as well as adolescents who are in the growth and development stage.
4. Fiber can also interfere with drug absorption. It can reduce the effectiveness of certain cholesterol-lowering drugs and antipsychotic drugs.
3 correct ways to eat whole grains
1. Eat whole grains and drink more water in a timely manner. The fiber in whole grains needs sufficient water to support it to ensure the normal functioning of the intestines. Generally, for every doubling of fiber intake, you should drink an additional double the amount of water.
2. Make gradual changes. Suddenly increasing or decreasing the amount of whole grains consumed can cause intestinal reactions. For people who usually eat a meat-based diet, to help the intestines adapt, the amount of whole grains should be increased gradually, not hastily.
3. Pair with meat dishes. When we prepare food daily, in addition to considering taste preferences, we should also consider pairing meat with vegetables for a balanced diet. The daily intake of whole grains should be 30 to 60 grams, but this should be adjusted appropriately according to individual circumstances.