The refinement and sophistication of modern life have become contributing factors to many nutritional diseases. Diabetes, gout, high blood pressure, colon tumors, obesity, and others are gradually threatening human health. "Coarse grains," in contrast to more regularly and finely processed grains, mainly include corn, millet, purple rice, sorghum, oats, buckwheat, wheat bran, and various dried beans such as soybeans, green beans, red beans, and mung beans. It is undeniable that advocating for the moderate consumption of coarse grains can help prevent disease. This is because fiber can inhibit cholesterol absorption, reduce hyperlipidemia, promote intestinal peristalsis, and prevent constipation; while B vitamins, especially vitamin B1, can prevent beriberi. At the same time, many coarse grains also have medicinal value. For example, buckwheat contains "chlorophyll" and "rutin" not found in other grains, which can help treat high blood pressure. However, excessive intake of coarse grains can also be detrimental to health. Firstly, coarse grains themselves are not highly nutritious and are difficult to digest, resulting in low absorption rates. Secondly, the dietary fiber in coarse grains can affect the body's absorption of nutrients such as calcium and iron. Although coarse grains are beneficial, they are not suitable for everyone. People with certain constitutions should not consume them frequently.
Individuals with poor gastrointestinal function: For those with weak gastrointestinal function, consuming too much dietary fiber places a significant burden on the digestive system.
Individuals deficient in elements like calcium and iron: Because coarse grains contain phytic acid and dietary fiber, they can form precipitates that hinder the body's absorption of minerals.
Individuals with digestive system diseases: If suffering from liver cirrhosis, esophageal varices, or a stomach ulcer, consuming large amounts of coarse grains can easily lead to ruptured varices and ulcer bleeding.[China Cuisine]
Individuals with low immunity: If the daily fiber intake exceeds 50 grams over a long period, it can impede protein replenishment, reduce fat utilization, and cause damage to the functions of organs such as bones, the heart, and blood, thereby lowering the body's immune capacity.
Individuals with heavy physical activity: Coarse grains have low nutritional value and provide little energy, making them insufficient in providing nutrition for people engaged in heavy manual labor.
Adolescents in their growth and development period: Due to the special demands for nutrients and energy during growth and development, as well as physiological requirements for hormone levels, coarse grains not only hinder cholesterol absorption and its conversion into hormones but also interfere with the absorption and utilization of nutrients.
The elderly and children: As the elderly have diminished digestive function and children's digestive systems are not yet fully developed, digesting large amounts of dietary fiber is a significant burden on their gastrointestinal tract. Furthermore, the absorption and utilization of nutrients are relatively low, which is not conducive to children's growth and development.
Nutritionists point out that while it is necessary to eat coarse grains, it is crucial to ensure a proper mix of coarse and fine grains, while also pairing them with nutritionally rich foods. For example, one can cook coarse grains into porridge or mix them with refined grains, and pair them with protein- and mineral-rich foods to aid absorption. At the same time, people who are not suitable for eating large amounts of coarse grains should minimize their consumption to prevent malnutrition.