When it comes to coarse grains, people immediately think of their many benefits. Coarse grains are a relative term to the fine grains we usually eat, such as refined rice and white flour. They mainly include corn, purple rice, sorghum, oats, buckwheat, wheat bran from cereals, and various dried beans, such as soybeans, green beans, red beans, and mung beans. But did you know that although coarse grains are nutritious and have many health benefits, they are not suitable for everyone.
Disadvantages of eating too many coarse grains
For example, in the 25 to 35 age group, excessive consumption of "coarse" grains can affect the body's absorption of protein, inorganic salts, and certain trace elements, and can even affect human reproductive ability.
1. If you eat too many coarse grains, it will affect digestion. Excessive fiber can lead to acute symptoms such as intestinal obstruction and dehydration.
2. Long-term overconsumption of coarse grains will also affect absorption, causing the body to lack many basic nutrients. The so-called "pale complexion from a poor diet" is a typical manifestation of malnutrition caused by eating too much fiber.
3. For "special" groups with high nutrient requirements, the harm caused by overconsumption of coarse grains affecting absorption is most obvious. These people include women during pregnancy and lactation, and adolescents who are in a period of growth and development.
4. Fiber can also interfere with drug absorption. It can reduce the effectiveness of certain lipid-lowering drugs and antipsychotic drugs.
Three types of people should be cautious about eating coarse grains
1. Children
Children's digestive and absorption abilities are relatively weak, and eating too many coarse grains can cause indigestion. Coarse grains can also affect the digestion and absorption of minerals such as calcium, iron, and zinc, which is detrimental to children's growth and development. Children under 3 should eat less coarse grain. If you must add a small amount of coarse grain to your child's diet, it should be "processed finely," such as porridge made with very finely ground cornmeal. Do not feed your child mixed grains more than twice a week, and no more than 25 grams each time. The best way to feed your child mixed grains is to mix coarse and fine grains, such as two-grain porridge made from rice and millet.
2. Teenagers
Teenagers are in a period of vigorous growth and development. Long-term excessive intake of coarse grains can lead to malnutrition and even affect reproductive ability. It is recommended to eat coarse grains no more than three times a week, with 50 grams each time being appropriate.
3. The Elderly
The metabolic capacity of the elderly is reduced, and the regulatory and adaptive capacity of the digestive system has also declined. Long-term excessive intake of high-fiber foods such as coarse grains can hinder protein supplementation, reduce fat intake, and cause a lack of trace elements, affecting the function of bones, organs, and hematopoiesis.