Polished white rice is less nutritious than brown rice and standard rice. Grain processing involves proper milling to remove impurities and bran. However, vitamins and dietary fiber are mostly found in the germ and bran of grains. Therefore, the more refined the rice and flour, the fewer vitamins they contain, making them less nutritious than brown rice and coarse flour. If rice and flour are processed too coarsely, the resulting food will have poor sensory qualities and lower digestibility and absorption. According to economic and nutritional requirements, China generally processes rice into "92" rice, meaning 50 kg of brown rice is processed into 46 kg of white rice. For wheat, 50 kg is processed into 42.5 kg of flour, known as "85" flour, which is the standard flour. From a nutritional perspective, standard rice and standard flour better meet the body's needs.
Eating polished white rice and flour regularly is not good for health. Many families who regularly consume polished white rice, crystal rice, and fine white flour are prone to vitamin B1 deficiency, which can lead to beriberi (polyneuritis). Nursing mothers who consume these foods for a long time can also cause their infants to develop beriberi. Furthermore, the bran and aleurone of polished rice and flour are significantly reduced, leading to less dietary fiber. A lack of dietary fiber in the diet is a direct or indirect cause of colon cancer, hypercholesterolemia, diabetes, as well as constipation and hemorrhoids. Therefore, the saying, "Eating rice with some bran is good for your health," is well-founded. However, pay attention to the following:
1. Do not blindly trust polished white rice and flour. Choose standard rice and standard flour, which are more in line with human health needs.
2. The staple foods on the dining table should also be a mix of coarse and fine grains, with a variety of types. Families that prefer polished white rice and flour might consider adding some coarse grains and miscellaneous grains.
3. When cooking staple foods, prevent the loss of nutrients. Rice should not be washed too many times, avoid scrubbing it forcefully, and do not wash it under running water or with hot water.
4. When cooking dry rice, avoid "捞饭" (draining the water after boiling). When eating noodles and dumplings, don't forget to drink the noodle soup. This can effectively prevent the loss of nutrients in staple foods.