Whole grains are defined in contrast to refined grains such as white rice and white flour. Whole grains mainly fall into two categories: one is unprocessed grains like brown rice and whole wheat; the other is various miscellaneous grains excluding rice and wheat. Examples include corn, millet, black rice, purple rice, barley, oats, and buckwheat from the grain category, and soybeans, mung beans, red beans, and black beans from the miscellaneous beans category. Whole grains can lower cholesterol and reduce the risk of chronic diseases such as cardiovascular disease, type 2 diabetes, and cancer. Additionally, whole grains can promote digestive function, relieve constipation, and balance the gut microbiota.
Although it is widely known that eating whole grains is beneficial, many people still have misconceptions about how to consume them, especially in cooking methods. A professor from the Chinese Nutrition Society points out that steaming is the best method for cooking whole grains. Methods like frying or boiling into congee can, to some extent, damage the healthy properties of whole grains.
The reason whole grains are healthy is that they are rich in various health-promoting components and dietary fiber, contain very little fat, and have no added sugar or salt. However, if cooked by frying, they will absorb a large amount of fat, and at the same time, the nutritional components in whole grains, such as unsaturated fatty acids and vitamins, will be completely lost. "It is especially worth reminding that cooking whole grains into a very soft and mushy congee is the biggest misconception." Many people think congee is light, healthy, and easy to digest, so cooking whole grains into congee must be the right thing to do. Especially since its glycemic index is low, patients with chronic diseases like diabetes should eat more of it. However, research has found that the softer and stickier the congee, the higher the degree of starch gelatinization in the whole grains, which in turn accelerates the rise in blood sugar. If whole grains are cooked into such a congee, the blood sugar benefits are lost.
If you just eat whole grains plain, the taste can be monotonous. How can you make whole grains both delicious and healthy?
Experts suggest the following: first, mix grains and beans in a 3:1 or 2:1 ratio and soak them overnight. Then, place the soaked whole grains in a steamer and steam for about 10-20 minutes. The steamed whole grains can be mixed with rice to cook, or you can add goji berries and walnuts and simmer them over low heat to make a congee. However, it's important to note that this congee should be a clear soup type and not cooked into a sticky consistency, otherwise it will cause a rapid increase in blood sugar. If you prefer wheat-based foods, you can also mix the steamed whole grains with white flour and cornmeal, and you can add raisins and nuts to enhance the texture and nutrition. You can also steam the whole grains first and then stir-fry them with eggs, tomatoes, green peppers, and other vegetables. Finally, if there are leftover steamed whole grains, you can portion them out and freeze them for later consumption.