With the rise of the "whole grains" trend, the concept of "minor coarse grains" is gaining increasing attention. What are the benefits of minor coarse grains? "Minor coarse grains refer to grain varieties with smaller planting areas, excluding corn. They are further divided into minor coarse cereals, such as buckwheat, panicum, millet, naked oats, and triticale, and minor coarse legumes, including varieties like peas, fava beans, kidney beans, and lentils," explains Feng Bai Li, a committee member and director of the office for the National Variety Identification Committee for Minor Grain and Bean Crops and a professor at Northwest A&F University. "The protein content in minor coarse grains is higher than in rice and wheat flour. Especially in legumes, it exceeds 20%, far surpassing rice and wheat flour. There's a saying that one pound of fava beans is equivalent to two pounds of beef."
Minor coarse grains are rich in high-quality protein. Not only is the protein content high in minor coarse grains, but it is also easily absorbed by the human body. Among the eight essential amino acids for humans, the levels of lysine, methionine, threonine, phenylalanine, isoleucine, and valine in rice and wheat flour are insufficient compared to the recommended values by the World Health Organization, and their absorption rates are low. In contrast, the protein in minor coarse grains is abundant in all but methionine. "In addition, the mineral and vitamin content in minor coarse grains is also exceptionally rich, making them a nutritional powerhouse," says Feng Bai Li.
Five types of minor coarse grains are the most popular. While minor coarse grains come in a wide variety, five are most commonly consumed.
Pea is the most widely planted variety among minor coarse grains. When mixed with rice to make a meal, it can improve the utilization of protein. It can also be used as a vegetable, and when ground into flour, it can be made into vermicelli, bean jelly, tofu, etc. Peas are sweet in nature and slightly cool, and are believed to benefit the middle qi (spleen and stomach), stop diarrhea, quench thirst, and promote lactation. Regular consumption can increase appetite.
Buckwheat is the second most common minor coarse grain. There are many traditional buckwheat products, such as noodles, pancakes, jelly, sausages, and dumplings. The most important components of buckwheat are "rutin" and "chlorophyll." Rutin can help prevent and treat hypertension, and people in regions that frequently consume buckwheat have a lower incidence of the disease. Chlorophyll can prevent cancer. We can commonly buy buckwheat flour, buckwheat noodles, and buckwheat tea.
Fava beans can be made into snacks like spiced beans, orchid beans, and strange-flavored beans. They can also be steamed or canned, and fermented into seasonings such as broad bean paste and broad bean soy sauce. Fava beans have certain medicinal value; they are sweet and neutral in nature, with effects like promoting urination and removing dampness. In the past, fava beans were mostly "dried goods," but now fresh fava beans are often available in markets. Due to the strong bean-like smell of fresh fava beans, it is recommended to add some garlic when stir-frying them.
Naked oats are a low-sugar, high-protein, high-fat, and high-energy food. Traditional products include roasted flour, steamed dumplings, and cat ears. While buckwheat mentioned above is suitable for patients with hypertension, naked oats are very suitable for patients with diabetes and hyperlipidemia. Naked oats contain a crude fat content of up to 8.5%, the highest among all grain crops. Because the linoleic acid content in the fat is as high as 40%, it can lower cholesterol in the human blood. It also contains eight types of plant sterols that can prevent the intestines from absorbing cholesterol. The starch molecules in naked oats are relatively small, making them easy to digest and absorb. They also contain fructose-derived polysaccharides that can be directly used by the body without the need for insulin. Therefore, diabetic patients can use naked oats as a substitute for other staple foods.
Millet and yellow millet are also relatively common minor coarse grains, generally used to make congee. It should be noted that the mixed corn and millet flour cakes currently sold on the market are extremely不合理 (unreasonable). Corn is already severely deficient in lysine, and mixing it with millet, which is also severely deficient in lysine, further reduces the nutritional value of the protein. Millet is best paired with bean flour rich in lysine, such as soybean or pea flour, to achieve a complementary effect.
Minor coarse grains are also popular abroad. In fact, there are traditions of eating coarse grains all over the world. In Japan today, there are standing soba noodle shops, which are shops where customers eat while standing. The main food is plain broth soba noodles, and customers can add their own toppings. These standing soba noodle shops are often packed and can be frequently seen in the subway stations of major cities. Buckwheat also appears in the Korean drama "Dae Jang Geum." In India, lentils are an indispensable part of every meal. Lentils contain protein and soluble fiber that can lower cholesterol, as well as a large amount of iron. India is the "number one country" in the world for lentil production and consumption.