Who should be cautious about or eat less coarse grains?
What are coarse grains?
Coarse grains generally refer to millet, brown rice, oats, corn, sorghum, barley, black rice, etc., while coarse cereals refer to soybeans, mung beans, potatoes, yams, sweet potatoes, etc. Nutritionists point out that because modern food is too refined, it is very necessary to consume coarse grains appropriately every day. However, one should not only eat coarse grains; it is important to pay attention to a balance of fine and coarse grains. When eating coarse grains, they should also be paired with nutrient-rich foods, such as fish, dairy, and eggs. People with poor digestive function can process coarse grains finely, for example, by cooking them into a porridge before consumption.
Regularly eating coarse grains helps prevent high blood lipids, obesity, diabetes, colorectal cancer, and more. The benefits of eating coarse grains are numerous, and I believe modern people are well aware of them. But how to eat them scientifically, and whether everyone is suitable for eating coarse grains, many people don't have a clear idea.
For "three-high" people (high blood pressure, high blood lipids, high blood sugar) who often eat polished rice and white flour and have rich meals with meat and fish every day, a mix of fine and coarse grains helps balance nutrition and prevent chronic diseases. However, although coarse grains are good, they should not be eaten in excess, especially for the elderly and those with poor gastrointestinal function.
Take sweet potatoes, for example. Although they are an inexpensive and tasty healthy food, because they contain special sweet potato starch and fiber, if they are not cooked through, they can easily produce acid and gas in the stomach and intestines, causing symptoms like bloating and heartburn. Therefore, eating sweet potatoes also requires some care. First, eat them cooked, not raw. The large amount of starch in sweet potatoes is wrapped in a tough cell membrane; only by cooking or steaming them thoroughly can the body easily digest and absorb them. At the same time, cooking can destroy most of the oxidase, reduce gas production, and avoid bloating. Second, do not eat too much at one time, and the daily total should also be controlled. The downside of sweet potatoes is that they are low in protein and fat. Eating too much affects the intake of other foods and may interfere with the absorption of other nutrients. The correct way to eat is to keep rice, flour, etc., as the main staple in your usual diet, and to pair it with 100-200 grams of sweet potatoes. Associate Professor Chen Chaogang introduced that there is no fixed time for eating sweet potatoes; they can be eaten with a meal or as a snack. Eating them for breakfast or lunch can better help delay hunger in the morning or afternoon.
Sweet potatoes are low in protein and fat, so it is best to eat them with high-quality protein foods like milk and meat. In the market, there are red-fleshed sweet potatoes, purple-fleshed sweet potatoes, and pale yellow-fleshed sweet potatoes. Different varieties have some differences in their content of carotene and plant active substances. The redder or more deeply colored they are, the higher the content of antioxidant nutrients.
The elderly have poor digestive function, and infants and young children have immature digestive systems, so they should not eat large amounts of sweet potatoes or other coarse grains at one time. If too many coarse grains are eaten, it will affect digestion. A large intake of fiber at once can lead to acute symptoms such as intestinal obstruction and dehydration. Long-term excessive consumption of coarse grains can also affect the absorption of certain nutrients. The so-called "pale complexion from eating only vegetables" is a typical manifestation of malnutrition caused by eating too much fiber. Fiber can also interfere with drug absorption. It can reduce the effectiveness of certain cholesterol-lowering drugs and antipsychotic drugs. For people with weak gastrointestinal function, eating too much food fiber is a great burden on the stomach and intestines.
Who should be cautious about or eat less coarse grains?
People deficient in elements like calcium and iron. Coarse grains contain high levels of phytic acid and dietary fiber, which can bind with elements like calcium and iron, reducing their absorption.
People with digestive system diseases. If suffering from cirrhosis with esophageal varices or a stomach ulcer, consuming large amounts of coarse grains can easily cause rupture and bleeding of the varices or ulcer bleeding.
People with low immunity. If the daily intake of fiber exceeds 50 grams over a long period, it can hinder protein supplementation, reduce fat utilization, cause damage to the functions of organs like bones, the heart, and blood, and lower the body's immune capacity.
People engaged in heavy physical labor. The energy in coarse grains is relatively low compared to regular grains, and they are low in protein and fat, making it difficult to provide comprehensive nutrients for people engaged in heavy physical labor.
Adolescents in their growth and development period. Due to the special nutritional and energy needs for growth and development and the physiological requirements for hormone levels, coarse grains not only hinder the absorption of cholesterol and its conversion into hormones but also interfere with the absorption and utilization of nutrients.
The elderly and children. The elderly have diminished digestive function, while children's digestive systems are not yet fully developed. Digesting large amounts of fiber is a great burden on their gastrointestinal tract. Moreover, the absorption and utilization of nutrients are relatively low, which is not conducive to children's growth and development.