As living standards improve, people tend to prefer refined grains over coarse grains due to texture, but coarse grains actually have higher nutritional value than refined grains.
Farmhouse Mixed Grain Rice
Eating mixed grains is healthier than eating polished white rice.
Compared to white rice, which is primarily composed of starch and protein, coarse grains are rich in nutrients such as minerals and dietary fiber, and also have antioxidant properties, which are beneficial for preventing lifestyle-related diseases. Additionally, mixed grain rice has lower energy content than white rice, making it easier to feel full while supplementing dietary fiber and minerals, thereby reducing energy intake.
Different grains have different effects.
Cereals, including barley, wheat, rye, and naked oats, not only have lower energy content than white rice. For the same mass, the dietary fiber content in cereal flakes is 19 times that of white rice. Barley is rich in soluble dietary fiber, while legumes and vegetables contain less. Soluble dietary fiber serves as food for intestinal bacteria, effectively promoting their activity and improving the intestinal environment. Furthermore, it retains moisture well, softening stool mixed with insoluble fiber for easier excretion, effectively promoting bowel movements and alleviating constipation, making it a gut-friendly food.
In addition, research data suggests that mixing barley and white rice in a 1:1 ratio to make barley rice and consuming it twice daily for 12 weeks can reduce visceral fat in participants. This research was conducted by Professor Seiichiro Aoe of Japan's Bunka Gakuin University, who studies dietary fiber. He believes that the beta-glucan in dietary fiber has strong viscosity, which can inhibit the human body's absorption of cholesterol. Additionally, because dietary fiber is digested and absorbed slowly, it can keep blood sugar levels stable, thereby suppressing the secretion of insulin, which can lead to obesity.
To supplement minerals or vitamins, small coarse grains are the best choice. Those troubled by iron-deficiency anemia can choose iron-rich millet and amaranth. When cooking, you can steam millet for consumption or make soup with amaranth. Amaranth is rich in zinc and vitamin B6, which can effectively supplement minerals that many women lack.
Furthermore, if women want to combat aging, choosing black rice and red rice, which are rich in polyphenols, is a wise choice. Mixing them into rice not only makes the dish look more colorful and appetizing but also offers better health benefits than white rice.
Potato porridge