"Whole grains" or "coarse grains" have become fashionable terms. The public is increasingly aware of the importance of eating coarse grains, and nutrition experts around the world are also advocating for their consumption. But you might not know all the benefits of whole grains.
However, some coarse grains are not considered whole grains. For example, cracked corn is a coarse grain because its germ has been removed, along with the pericarp on the surface of the corn kernel. Additionally, some foods are not grains but can be eaten as staples and are considered "coarse grains" if they are not finely milled, such as red beans, mung beans, and kidney beans.
Benefit One: Increased Nutrient Supply. On an equal weight and energy basis, whole grains can provide more than three times the amount of vitamins B1, B2, and minerals like potassium and magnesium found in white rice.
Benefit Two: Intake of More Disease-Prevention and Health-Promoting Components. Whole grains not only contain more dietary fiber and various vitamins but also more antioxidants. Whole grains with red, purple, or black skins are good sources of anthocyanins, while yellow ones contain carotenoids. Barley and oats are rich in beta-glucan. These substances offer various health benefits, such as helping to prevent cancer and coronary heart disease, aiding in the control of postprandial blood glucose and blood cholesterol, and slowing down eye aging.
Benefit Three: High in Dietary Fiber, Helps Reduce the Risk of Colon Cancer. On an equal weight basis, whole grains provide more dietary fiber and resistant starch. These not only help with bowel regularity and are beneficial for those with constipation, but they also promote the proliferation of beneficial bacteria in the large intestine, improve the gut's microecological environment, and help reduce the risk of colon cancer.
Benefit Four: Slower Postprandial Blood Sugar Rise, Ideal for Diabetics. The more refined and soft the staple food, the more likely it is to raise blood sugar. Even with the same amount of starch, because eating whole grains and legumes requires more chewing and slower digestion, the postprandial blood sugar level is lower, reducing the body's insulin requirement.
Benefit Five: Strong Satiety, Less Hunger Even When Eating Porridge. A bowl of coarse grain porridge is very filling and keeps you full for a long time. In contrast, consuming the same amount of energy from white rice or bread is quick to eat, provides less satiety, and easily leads to hunger, causing an unintentional increase in calorie intake.
Benefit Six: Helps Prevent Obesity. Studies have shown that people who consume the most whole grains in their daily diet have a lower risk of weight gain as they age, while those who eat refined white rice and flour are more prone to gaining weight in middle age. Eating whole grains makes it less likely to overeat, and the slower rise in postprandial blood sugar and lower insulin demand help inhibit fat synthesis, thereby aiding in weight control.
Benefit Seven: Effectively Prevents Postprandial Drowsiness. A large amount of refined and soft staple food can cause blood sugar to be quickly absorbed into the bloodstream, leading to a rapid spike in insulin levels. High insulin levels may be one of the causes of postprandial drowsiness. Eating whole grains can help avoid this problem to some extent.
Benefit Eight: Maintains Physical and Mental Energy. B vitamins are crucial for the efficient functioning of the nervous system and abundant physical energy, especially vitamin B1. In the diet, the most practical source of vitamin B1 is whole grains. People who regularly eat them are full of energy and less prone to fatigue.
Benefit Nine: Helps Balance Hormone Levels. Research has found that women who consume more whole grains in their daily diet have lower body fat content under the same conditions. At the same time, getting more dietary fiber from whole grains also helps reduce the utilization of cholesterol in the diet and avoid excessively high levels of steroid hormones like estrogen.