There are many benefits to 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 (LDL) cholesterol and triglycerides in the blood. It also 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 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 drawbacks.
How much whole grain should you eat per day?
For most people, consuming whole grains that make up 1/2 to 2/3 of their staple foods is sufficient. 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 metabolic products from the intestines. 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.
5 groups of people should be cautious when eating whole grains
Although whole grains are nutritious, they are not easily digested and are not suitable for everyone to consume long-term. They should be consumed selectively based on one's physical condition. The following groups should consume them with caution:
1. People with stomach problems should be cautious
People with stomach diseases or peptic ulcers are not suitable for eating large amounts of whole grains. A large amount of fiber can irritate the stomach and intestines. While this is generally fine for healthy people, it is not suitable for those with severe gastritis or excessive stomach acid, and those with ulcers cannot tolerate it either. Foods for stomach patients should not damage the ulcer surface, should be soft and fine, and should not be too cold or too hot.
2. Anemic people cannot eat too much dietary fiber
If anemic people consume more than 50 grams of fiber per day, it may reduce the utilization of protein and affect mineral absorption. Whole grains are rich in dietary fiber. Secondly, grains such as oats, buckwheat, and corn, as well as various miscellaneous beans like mung beans and red beans, contain "anti-nutritional" substances such as phytic acid. These can hinder the absorption of minerals like calcium, iron, and zinc, and also delay the digestion and absorption of protein. These factors can affect the health of anemic people to some extent.
3. Children under 6 are not suitable to eat too much
Because the gastrointestinal tracts of preschool children are not fully developed and their digestion and absorption functions are poor, they should not be over-stimulated. In addition, children need to consume large amounts of minerals such as calcium, iron, and zinc during their growth and development, but the phytic acid and tannins in whole grains may hinder the absorption of these micronutrients.
4. Adolescent girls should not consume excessive amounts
If adolescent girls consume excessive whole grains, cholesterol from other foods will be excreted along with the fiber, leading to reduced synthesis of female hormones and affecting the development of reproductive organs such as the uterus. Furthermore, long-term consumption of overly "coarse" food can affect the body's absorption of protein, inorganic salts, and certain trace elements, leading to damage to the functions of organs like bones, the heart, and the gastrointestinal tract, and reducing the body's immune system.
5. The elderly should eat in moderation
Whole grains such as corn, millet, brown rice, and sorghum are not easy to digest, and whole miscellaneous beans and hard nuts also require vigorous chewing. As the chewing function of the elderly tends to decline, it is recommended that they choose to cook whole grains and other foods by steaming, boiling, or stewing. In addition, excessive intake of whole grains can affect the digestion and absorption of the elderly. The digestive and absorption functions of the elderly are already lower than those of younger people, and the impact is greater with excessive whole grain consumption. Excessive intake can also affect the absorption of certain minerals, such as potassium and calcium. Furthermore, excessive intake of whole grains can lead to constipation, so it is essential to consume them in moderation.