Eating coarse grains has become a fashion in recent years. However, although coarse grains are good, they should not be eaten in excess, especially by young people. Because coarse grains contain more 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, reduce the body's immune capacity, and even affect fertility. Research has found that a diet consisting of 60% coarse grains and 40% refined grains is most suitable. Therefore, the most reasonable approach is to eat coarse and refined grains together.
What are coarse grains?
"Coarse 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 category: Corn black steamed buns, large cakes, guotie (pan-fried dumplings), large jianbing (savory crepes), corn porridge, millet porridge, sorghum porridge, black rice porridge, corn noodles, corn paste, rye steamed buns, rye rolled twists, rye guotie, yellow glutinous rice sweet bean buns, corn radish strip buns.
Wild vegetables category: Grandma dandelion, wild sowthistle, wild cucumber mint, hometown heart beauty radish, mountain tender thorn buds, wild mushrooms, mountain stream radish, wild water celery, and various fresh wild vegetables, as well as wild platycodon root and various dried wild vegetables.
Mushroom category: Many varieties, common ones include shiitake mushrooms, oyster mushrooms, and enoki mushrooms.
Coarse grains are rich in insoluble fiber, which is beneficial for maintaining the normal operation of the digestive system. It works in synergy with soluble fiber to lower the concentration of low-density cholesterol and triglycerides in the blood; it increases the time food stays in the stomach, delays the absorption of glucose after meals, and reduces the risk of hypertension, diabetes, obesity, and cardiovascular and cerebrovascular diseases.
Medical research also shows that fiber helps resist many diseases such as stomach cancer, colon cancer, breast cancer, and ulcerative colitis. However, for coarse grains, we should eat more, but not too much, because excessive consumption also has its downsides.
Eating coarse grains also depends on age group
Nowadays, many "rich man's diseases" are caused by people eating too finely and refinedly. Some people have developed a fear of overly refined foods and have excessively pursued eating coarse grains, to the point where the price of coarse grains is higher than that of refined grains. Medical experts point out that it is also unhealthy to eat "coarse" excessively without considering age.
The downsides of excessive coarse grain consumption
1. If you eat too many coarse grains, it will affect digestion. Excessive fiber can lead to acute symptoms such as intestinal obstruction and dehydration.
2. Long-term excessive consumption of coarse grains will also affect absorption, causing the body to lack many essential nutrients. The so-called "pale face from a vegetable diet" 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 coarse grain consumption affecting absorption is most obvious. These people include pregnant and breastfeeding women, and adolescents who are in the growth and development stage.
4. Fiber can also interfere with drug absorption. It can reduce the effectiveness of some lipid-lowering drugs and antipsychotic drugs.
3 correct ways to eat coarse grains
1. Eat coarse grains and drink plenty of water in a timely manner. The fiber in coarse grains needs sufficient water as support to ensure the normal functioning of the intestines. Generally, for every extra gram of fiber you eat, you should drink an extra gram of water.
2. Gradual increase. Sudden increases or decreases in the amount of coarse grains consumed can cause intestinal reactions. For people who usually eat a meat-based diet, to help the intestines adapt, the amount of coarse grains should be increased gradually, not too hastily.
3. Pair with meat dishes. When we prepare food daily, in addition to considering taste preferences, we should also consider pairing meat and vegetables for a balanced diet. The daily intake of coarse grains should be 30-60 grams, but it should be adjusted appropriately according to individual circumstances.