The staple foods we eat on a daily basis are predominantly made from refined white rice and white flour. Over 70% of the vitamins and minerals in these artificially refined grains are lost, making them low in nutritional value and very low in fiber. With these foods as the mainstay of our three meals, combined with greasy dishes and a lack of exercise, it is easy to develop modern common diseases such as obesity, fatty liver, diabetes, hyperlipidemia, and coronary heart disease. According to existing research evidence, the benefits of whole grains and miscellaneous grains can be obtained by consuming about 50 grams per day, and the more you eat, the more significant the benefits.
Benefit 1: Eating whole grains and miscellaneous grains increases nutrient supply
On an equal weight and equal energy basis, whole grains can provide more than three times the amount of vitamins B1, B2, and minerals such as potassium and magnesium compared to white rice. For example, refined white flour contains only one-quarter of the vitamin B1 found in whole wheat grains. Therefore, eating coarse grains (whole grains) allows people to get more nutrients while feeling full. People with poor digestion should not refuse coarse grains because of their "coarse" appearance. By choosing the right types, they will not add a burden to the digestive system; on the contrary, they can help absorb more nutrients.
Benefit 2: Eating whole grains and miscellaneous grains allows for more disease-prevention and health-promoting components
Whole grains and miscellaneous grains not only contain more dietary fiber and various vitamins, but also more antioxidants. The red, purple, and black skins of miscellaneous grains are good sources of anthocyanins, while yellow whole grains contain carotenoids, and barley and oats are rich in beta-glucan. These substances have various health benefits, such as helping to prevent cancer, preventing coronary heart disease, helping to control post-meal blood sugar and blood cholesterol, and delaying eye aging. The health-promoting components in white rice and white flour are minimal.
Benefit 3: The high fiber content of whole grains and miscellaneous grains helps reduce the risk of colon cancer
Everyone knows that whole grains and miscellaneous grains are rich in fiber and total dietary fiber. On an equal weight basis, they can provide more dietary fiber and resistant starch. These not only help cleanse the intestines and relieve constipation, which is very helpful for people with constipation, but also promote the proliferation of beneficial bacteria in the large intestine, improve the gut micro-ecological environment, and help reduce the risk of colon cancer.
Benefit 4: Blood sugar rises more slowly after eating miscellaneous grains, making them ideal for diabetics
The more refined and soft the staple food, the more sharply it raises blood sugar. Even with the same amount of starch, because eating whole grains and legumes requires chewing and is digested slowly, post-meal blood sugar is relatively low, reducing the need for insulin. Diabetics should choose staple foods made from a mixture of various miscellaneous grains, legumes, oats, barley, brown rice, etc., which will make post-meal blood sugar easier to control and prevent concerns about hunger and hypoglycemia.
Benefit 5: Eating whole grains and miscellaneous grains provides a strong feeling of fullness, so you won't feel hungry even after eating porridge
A bowl of miscellaneous grain and legume porridge is very filling and keeps you from feeling hungry for a long time. In contrast, white rice, bread, and other foods with the same energy are eaten quickly, provide a poor sense of fullness, and easily make you feel hungry, resulting in an unintentional intake of more calories by the body. To lose weight in the long term, it is necessary to control dietary energy while not missing any vitamins, minerals, and other nutrients, and without feeling obvious hunger. Since this is the case, why not choose miscellaneous grain and legume porridge, which provides a stronger sense of fullness and is more nutritious under the same energy conditions?
Benefit 6: Eating whole grains and miscellaneous grains helps prevent obesity
Research has shown that people who eat the most whole grains in their daily life have a smaller risk of gaining weight as they age, while those who eat refined white rice and white flour have a very high risk of gaining weight in middle age. Eating whole grains and miscellaneous grains makes it less likely to overeat, and the slow rise in post-meal blood sugar and small insulin demand are beneficial for inhibiting fat synthesis.
Benefit 7: Eating whole grains and miscellaneous grains helps improve skin quality
With whole grains and miscellaneous grains as the staple food, on one hand, you get dietary fiber to ensure smooth bowel movements, and on the other hand, it helps balance hormone levels while providing rich B vitamins. This reduces situations like excessive facial oiliness, acne, chapping, and seborrheic dermatitis, gradually making the skin smoother and more refined.
Benefit 8: Eating whole grains and miscellaneous grains can effectively prevent post-meal drowsiness
Many people have this experience: after having lunch with a rice bowl topped with braised pork or a bento box, they feel particularly lethargic, their minds slow down, and they even feel drowsy and want to sleep. You might be surprised, thinking the food wasn't too greasy and wasn't hard to digest, so why do you still feel tired afterward? This is because a large amount of refined, soft staple food causes blood sugar to be quickly absorbed into the bloodstream, leading to a rapid rise in insulin levels. High insulin levels may also be one of the reasons for post-meal drowsiness.
Benefit 9: Eating whole grains and miscellaneous grains helps maintain physical and mental energy
B vitamins are very important for the efficient work of the nervous system and abundant physical energy, especially vitamin B1. The most practical sources of vitamin B1 are whole grains, legumes, and tubers. People who often eat coarse grains are full of energy and less prone to fatigue.
Benefit 10: Eating whole grains and miscellaneous grains helps balance hormone levels
Studies have found that women who are overweight are more likely to develop hyperplasia of the mammary glands and uterine fibroids, and also have a higher risk of breast cancer. Women who eat more whole grains and miscellaneous grains on a daily basis have a lower body fat content under the same conditions, which is beneficial for preventing the above diseases. At the same time, consuming more dietary fiber from whole grains and miscellaneous grains also helps reduce the utilization of cholesterol in the diet and avoid excessively high levels of steroid hormones like estrogen.