Coarse grains are a relative term compared to the fine grains we usually eat, such as refined rice and white flour. They mainly include corn, millet, sorghum, oats, buckwheat, wheat bran, and various beans like soybeans, green beans, red beans, and mung beans in the grain category. Due to simple processing, coarse grains retain many nutrients not found in fine grains.
1. Dietary Fiber Coarse grains contain more dietary fiber. Dietary fiber is known as the seventh nutrient for the human body. The main function of soluble dietary fiber is to regulate blood lipids, blood sugar, and probiotic flora; while the main function of insoluble dietary fiber is to promote bowel regularity. For elderly friends suffering from various diseases and friends who worry about weight loss all day long, coarse grains rich in dietary fiber are like a natural "panacea."
2. B Vitamins Because coarse grains are processed simply, large amounts of B vitamins such as Vitamin B1 and Vitamin B2 in the bran are retained. B vitamins play an important role in the body's water and salt metabolism and tissue respiration. A deficiency of these vitamins can lead to various diseases like beriberi, angular cheilitis, and dermatitis, seriously threatening human health.
3. Lower Carbohydrate Content Compared to fine grains, coarse grains have a lower carbohydrate content, which is good news for diabetic patients, constipation patients, and especially obese patients.
It is beneficial and recommended to consume coarse grains in moderation. However, everything has two sides, and coarse grains also have their disadvantages to the human body:
Excessive Consumption Reduces Immunity Due to the high content of cellulose and phytic acid in coarse grains, consuming more than 50 grams of cellulose daily and long-term use can hinder protein supplementation, reduce fat utilization, and cause damage to the functions of organs such as bones, heart, and blood, lowering the body's immune capacity and even affecting fertility. In addition, buckwheat, oats, and corn have high phytic acid content, which can hinder the absorption of calcium, iron, zinc, and phosphorus, affecting the metabolic balance of minerals in the intestine. Therefore, when eating coarse grains, the intake of these minerals should be increased.
The high fiber content in coarse grains is particularly harmful for adolescent girls because cholesterol in food is excreted along with the fiber in coarse grains. Reduced cholesterol absorption leads to decreased synthesis of female hormones, affecting the development of reproductive organs such as the uterus.
After analyzing the pros and cons of coarse grains, we should neither ignore them nor be afraid of them. As long as they are used reasonably, coarse grains are beneficial and harmless to us. Here are a few principles for eating coarse grains.
1. It is best to eat coarse grains at dinner. For normal people, a frequency of once every two days is appropriate. If it is necessary due to "three highs" conditions, it can be arranged twice a day.
2. Combine coarse and fine grains, and diversify your food. Coarse and fine grains can complement each other. Research has found that a diet consisting of 60% coarse grains and 40% fine grains is most suitable. Therefore, eating a combination of coarse and fine grains is the most reasonable. There should also be a method to eating coarse grains. Nutritionally speaking, the nutritional value of corn, millet, and soybeans eaten separately is lower than when mixed in a 1:1:2 ratio, because this allows for a complementary effect of proteins. In our daily lives, Laba porridge, Babao porridge, and vegetarian mixed dishes we often eat are all good examples of mixed coarse and fine grain foods.
3. Pair coarse grains with side dishes. The lysine content in coarse grains is relatively low, so it can be supplemented with side dishes like milk.
4. Eat coarse grains in a refined way. Coarse grains generally have the disadvantages of poor sensory appeal and poor absorption. This problem can be solved by cooking coarse grains into porridge or mixing them with fine grains. In addition, those who are particular should also pay attention to the "fineness, quantity, and limitations" of coarse grains. Fineness—Elderly people over 60 with poor gastrointestinal function and children with underdeveloped digestive function should eat less coarse grains and should eat them in a refined way; Quantity—Middle-aged people, especially those with "three highs," constipation, sedentary office workers, those who use computers extensively, and those who frequently attend business dinners should eat more coarse grains; Limitations—Patients with stomach and intestinal ulcers and acute gastroenteritis need soft food, so they should try to avoid eating coarse grains. Patients with chronic pancreatitis and chronic gastroenteritis should eat less coarse grains. Athletes and manual laborers, who require quick energy provision, should also eat less coarse grains.