As people's understanding of "the health benefits of whole grains" deepens, a "whole grain craze" has emerged. However, surveys have found that the consumption of coarse grains by most residents in our country does not meet the standards. Moreover, there are problems such as insufficient intake and unscientific consumption methods. In this issue, our newspaper invites authoritative experts to teach you how to eat coarse grains correctly.
Data: Cereal intake has been declining for 30 years
Recently, a relevant report was released at the 5th Cross-Strait Four-Regions Academic Conference on Nutrition Improvement. The report analyzed the coarse grain consumption of 55,529 people based on data from the 2010-2012 China Resident Nutrition and Health Surveillance. The results found that the daily intake of coarse grains for Chinese adults was 13.9 grams for men and 14.6 grams for women, with the average intake in rural populations being higher than in urban populations. Over 80% of Chinese adult residents did not meet the recommended minimum daily intake standard for coarse grains, and their variety was relatively single. The most consumed coarse grain was millet, followed by corn. In the past 30 years, the cereal consumption of Chinese residents has been decreasing year by year, while the intake of animal foods and oils has been increasing, leading to an excess of energy intake; excessive processing of cereals has led to an insufficient intake of B vitamins, minerals, and dietary fiber.
In this regard, Wang Zhu, a researcher at the Institute of Nutrition and Food Safety of the Chinese Center for Disease Control and Prevention and a participant in the report, stated that coarse grains are a traditional classification of food crops in China, distinct from refined grains like rice and wheat. They mainly include corn, sorghum, buckwheat, and legumes with high starch content such as mung beans, red beans, and kidney beans. Whole grains are a new concept proposed in recent years, targeting the current problem of overly refined food processing. After harvesting, grains undergo processes like peeling, hulling, repeated polishing, and sifting, which strip away many nutrients. Many rice and wheat on the market today are very "refined," becoming ingredients that are primarily starch. Whole grains, on the other hand, strive to maintain the "wholeness" of the grain structure, making them rich in nutrients. Coarse grains and whole grains are two different perspectives on our staple foods. Eating more coarse grains ensures the diversity of the staple food composition, while eating more whole grains is about retaining more nutrients. The latest Dietary Guidelines, on the premise of food diversification, advocate eating more coarse grains. Of course, tubers are also part of the staple foods and should not be ignored in balancing the dietary composition.
"Currently, the more common whole grains on the market are whole wheat and oats. However, as long as they are not over-processed and meet the nutritional characteristics of a whole grain, even our familiar coarse grains, or even refined rice, can become 'whole grains.' Conversely, even coarse grains, if over-processed finely, will not help play their role," said Wang Zhu. The "Chinese Residents' Dietary Guidelines (2016)" recommend that adults consume 50-150 grams of whole grains and legumes daily, but the public is far from meeting this standard. Eating too many refined grains can easily lead to excessive intake of easily digestible starch, which accelerates blood sugar rise and increases the risk of type 2 diabetes, obesity, etc.; it can also lead to insufficient intake of protein, dietary fiber, B vitamins, and minerals. Therefore, on the one hand, from the perspective of residents' health, it is advocated to diversify food, with grains as the mainstay, and to choose more beneficial and healthy foods; on the other hand, enterprises are encouraged to reduce unnecessary over-processing and waste to retain as many nutrients as possible.
Myths: Four common points to avoid
While eating more coarse grains, scientific consumption methods are also very important. Li Yan, Deputy Chief Technician and Head of the Nutrition Group at the Health Management Department of Beijing Electric Power Hospital, reminds you to avoid the following pitfalls when eating coarse grains.
Myth 1: Using coarse grain products to replace coarse grains
There is a wide variety of foods labeled as coarse grains, such as instant oatmeal, multi-grain flour, and whole wheat bread. However, many of these have been finely processed and contain a large amount of dextrin, which is even easier to digest and absorb than starch and has a higher glycemic index. Generally, real coarse grain products do not taste very good and do not look appealing. For example, some whole wheat breads are white, plump, and greasy, and are definitely not true whole grain foods. It is better to cook healthy coarse grain foods yourself. If you want to eat coarse grain flour, grind it at home to better retain nutrients like dietary fiber.
Myth 2: Eating a single variety
The report shows that the variety of coarse grains eaten by the public is too concentrated on foods like millet, corn, oats, and Job's tears. This is not conducive to nutritional balance and makes it difficult to meet the recommended amount of one-third of the staple food. It is recommended to incorporate different coarse grains into three meals a day, such as making a multi-grain porridge with oats, millet, and black rice for breakfast; eating boiled corn for lunch; and having a steamed sweet potato for dinner.
Myth 3: Coarse grains are healthy for everyone and can be eaten随意
Coarse grains are basically suitable for everyone, but the elderly, children, and people with weak gastrointestinal function should not eat too much to avoid bloating and indigestion. Coarse grains can be prepared in a refined way, such as making porridge or steamed cakes. In addition, choose coarse grains according to your constitution. For example, people with high blood sugar and high blood lipids are suitable for eating oats and beans; people with poor digestion can drink millet porridge; and people with anemia are suitable for eating black rice to help with iron supplementation.
Myth 4: Coarse grains can be eaten随便 without controlling the amount
The advantage of coarse grains is their high fiber content, large volume, and strong satiety, which can reduce the total intake of staple foods. Some people are overly superstitious about the nutritional effects of coarse grains and eat them for every meal, which can lead to indigestion, bloating, and other problems. Although coarse grains are good, their intake should also be controlled; eating until seven or eight-tenths full is sufficient.
Methods: The most忌讳 is overly complex cooking
Unprocessed coarse grains generally do not taste very good, so some people make them into dishes, such as candied sweet potatoes,芙蓉玉米羹 (芙蓉 corn soup), and salted egg yolk baked pumpkin. However, these dishes often add extra oil and sugar, losing their inherent advantages. In addition, coarse grains also contain a lot of starch. Eating them as dishes can lead to excessive intake of carbohydrates and reduce the intake of other ingredients like vegetables.
Therefore, the cooking methods for coarse grains should not be too complex. Better methods include: first, simple steaming and boiling is best. Each coarse grain has its own unique flavor, so there is no need to add too much sugar, oil, and other seasonings when cooking. Simple cooking methods like steaming and boiling are the healthiest. Second, pair with refined grains. For example, make multi-grain rice with rice, cook porridge with goji berries and red dates, or make multi-grain pancakes with white flour. It should be noted that cooking coarse grains like red beans and mung beans in a pressure cooker is more conducive to protecting antioxidant components, such as polyphenols. Third, use them as side dishes to increase intake. For example, stew pork ribs with red beans, mung beans, and kidney beans; stew pig's trotters with soybeans; or add brown rice, corn, and Job's tears to soups.