Introduction: The refinement and sophistication of modern life have become contributing factors to many nutritional diseases. Diabetes, gout, hypertension, colon tumors, obesity, and others are gradually posing a threat to human health. "Coarse grains," in contrast to more formally and finely processed grains, mainly include corn, millet, purple rice, sorghum, oats, buckwheat, wheat bran, and various dried beans, such as soybeans, green beans, red beans, and mung beans.
Classification of Coarse Grains
1. Grain category: Corn, millet, red rice, black rice, purple rice, sorghum, barley, oats, buckwheat/wheat bran, etc.
2. Mixed beans category: Soybeans, mung beans, red beans, black beans, green beans, kidney beans, fava beans, peas, etc.
3. Tuber category: Sweet potatoes, yams, potatoes, etc.
A Detailed Look at the Benefits of Coarse Grains
"Coarse grains" is a term relative to "fine grains" such as rice, wheat, and white flour. It mainly refers to products including corn, sorghum, millet, buckwheat, oats, naked oats, potatoes, and various beans. Coarse grains can make your digestive system healthier and your appetite stronger. As the old saying goes: "The five grains are the nourishment of life," which means that both coarse and fine grains are rich in nutrients, and eating them in combination is beneficial to health. Different types of grains have different nutritional values. Oats are rich in protein; millet is rich in tryptophan and carotene; beans are rich in high-quality protein; sorghum has a high fatty acid content and is also rich in iron; potatoes are rich in carotene and vitamin C.
Many coarse grains also have medicinal properties. For example, corn is recognized worldwide as the "golden crop," and its fiber content is 4-10 times higher than that of polished rice and refined flour. Fiber can accelerate intestinal peristalsis, eliminate factors that cause colon cancer, reduce cholesterol absorption, and prevent coronary heart disease. Mung beans are sweet and cold in nature, with diuretic, anti-inflammatory, detoxifying, and thirst-quenching effects; Buckwheat contains "chlorophyll" and "rutin," which are not found in other grains. The vitamin B1 and B2 in buckwheat are twice that of wheat, and its niacin content is 3-4 times higher. The niacin and rutin in buckwheat are used in the treatment of hypertension. Regular consumption of buckwheat can also be beneficial for diabetes.
Fresh brown rice is healthier than polished rice because the more refined the grain is processed, the more vitamins, protein, and fiber are lost. The dietary fiber in coarse grains, although not digestible by the human body, can promote bowel movements, cleanse waste, and promote the early excretion of food residues from the body.
Refined Women Eat Coarse Grains
The nutrients rich in coarse grains are the essence of nature and are also the fundamental elements for beautiful women to maintain a good complexion and perfect skin.
As life becomes more sophisticated, our diets naturally become more demanding—dining in high-end restaurants, eating steak, drinking red wine, and for seafood, only abalone, sashimi, or shark fin will do... But it is under the nourishment of these delicacies that our skin does not become finer, but our bodies become weaker, and we even become feeble. The reason, surprisingly, is the lack of the premium nutrients found in coarse grains.
1. Plant Fiber
Refined Function: Improves dull and rough skin tone; Activates blood vessels and prevents cardiovascular diseases.
Ingredient Analysis: Plant fiber is a substance that cannot be digested. It includes cellulose, hemicellulose, lignin, pectin, gum, and some non-cellulose sugars. If a diet lacks plant fiber, food residue decreases, which can easily lead to constipation, accompanied by metabolic disorders, dull skin, bad breath, acne, and other problems. Plant fiber can promote intestinal peristalsis, ensure smooth bowel movements, enhance metabolic function, and in turn, make the skin more radiant.
Tips: In addition to coarse grains, plant fiber is also widely found in fresh vegetables (such as celery, rapeseed, cabbage, cucumbers, bok choy, radishes, etc.) and fruits (such as bananas, apples, oranges, grapes, etc.).
2. "Trypsin" Inhibitors and Rich Vitamins.
Refined Function: Enhances cell activity, resists skin oxidation, and prevents cancer.
Ingredients: "Trypsin" is an inhibitor that is a cancer killer, capable of preventing the spread of skin cancer and inhibiting the growth of liver and colon cancer. In addition, corn is rich in carotene, which, after being digested by the human body, is converted into physiologically active vitamin A, which has an inhibitory effect on lung, stomach, and esophageal cancer; Soybeans contain chlorogenic acid, isoflavones, and trace amounts of molybdenum, all of which can inhibit the production of cancer genes... Furthermore, the human colon contains a large number of bacteria, some of which can produce toxic substances such as ammonia and phenol. Eating more coarse grains can stimulate bowel movements and reduce the damage of toxins to the human body. A survey shows that Africans eat a lot of plant fiber in their food and rarely suffer from colon cancer; in the United States, where the diet is meat-based, the food contains less plant fiber, with 42 people per 100,000 suffering from colon cancer, an incidence rate more than 6 times higher than in Africa.
Many coarse grains (such as soybeans) are also rich in strong antioxidant components that can enhance cell vitality, keeping the skin delicate and radiant for a long time.
3. Low-Calorie, Diversified, and Comprehensive Nutritional Components.
Refined Function: Meets the body's various nutritional needs, and the low-calorie components help with weight loss.
Ingredient Analysis: People who want to lose weight must eat coarse grains, not only because they are relatively low in calories, but also because their coarse texture makes it easy to feel full after eating. For example, corn not only contains essential nutrients such as protein, fat, and carbohydrates, but is also rich in crude fiber, 4 to 10 times higher than polished rice and refined flour. Even sweet potatoes, which have only 127 kilocalories per 100 grams, are half the calories of a steamed bun.
The Clash of Eastern and Western Coarse Grain Diets
Many people have a misconception about coarse grains, often confusing them with "mixed grains." In fact, unprocessed or not finely processed rice and wheat should be included in the category of coarse grains. Besides rye and buckwheat, many European countries also eat coarsely processed foods, such as brown rice, which means not removing the grain's husk or removing it without excessive polishing or processing.
Evaluation of Eating Habits Once left the tables of city dwellers, they are now gradually being accepted as people understand their nutritional value, but they often have a poor taste due to a lack of knowledge in preparation and pairing. When paired with more palatable foods (such as milk, jam, butter, nuts, etc.), the taste is better.
A Comparative Analysis of Comprehensive Coarse Grain Indices
Although coarse grains are nutritious, their suitability as a staple food is limited by their taste and cooking methods. Generally speaking, the more common and widely accepted coarse grains on the market are mainly corn, sweet potatoes, and brown rice.
Corn
Edibility Index: ★★★★
Corn can be eaten in many ways: it can be boiled or roasted for direct consumption; the kernels can be mixed with rice to make porridge; or after grinding, it can be mixed with white flour to make cornbread.
Palatability Index: ★★★★
Corn has a fresh and sweet taste. Direct boiling is the best way to eat it. When added to porridge as a side dish, it can also add a sweet flavor. However, when ground into flour to make bread, the grainy texture is heavy and the taste is slightly inferior.
Nutrition Index: ★★★★★
Yellow corn kernels, also known as yellow plant foods, are rich in magnesium. Magnesium helps blood vessels to dilate, strengthens intestinal wall peristalsis, increases bile, promotes the excretion of waste from the body, and is beneficial to the body's metabolism. It is also rich in various amino acids needed by the human body, such as glutamic acid, which can promote the metabolism of brain cells and help eliminate ammonia from brain tissue.
Red corn kernels are mainly characterized by their rich vitamin B2. Regular consumption can prevent and treat riboflavin deficiency diseases such as angular stomatitis, glossitis, and oral ulcers.
Corn oil is mainly characterized by its rich vitamin E. Regular consumption can not only beautify the skin but also reduce cholesterol levels in the blood, preventing and treating arteriosclerosis and coronary heart disease.
The germ and pollen of corn are rich in natural vitamin E. Regular consumption can enhance physical strength and endurance and effectively prevent anemia during pregnancy.
Corn silk boiled into a tea has diuretic, blood pressure-lowering, heat-clearing, digestion-promoting, hemostatic, and anti-diarrheal effects. It can be used to prevent and treat pregnancy-induced hypertension syndrome, hepatobiliary inflammation, and indigestion.
Sweet Potato
Edibility Index: ★★★
Sweet potatoes, also known as "yams" or "sweet potatoes," are mostly steamed, boiled, or roasted for direct consumption and are less often used as a staple food.
Palatability Index: ★★★★
Sweet potatoes are not only sweet but also have a soft and delicate texture, giving them a good mouthfeel. However, they can easily cause bloating. To reduce discomfort such as acid reflux, bloating, and gas after eating, you can soak the cut sweet potatoes in salt water for an hour or two before cooking.
Nutrition Index: ★★★★★
Sweet potatoes are rich in starch, and their content of amino acids, vitamins A, B, C, and fiber is higher than that of rice and white flour. They are also rich in essential minerals such as iron and calcium, making them a comprehensive and longevity-promoting food. Studies have shown that sweet potatoes contain substances similar to estrogen, which can make women's skin fair, delicate, and smooth after consumption. They also contain mucin, which can promote the excretion of cholesterol, prevent fat deposition in the cardiovascular system, maintain the elasticity of arterial vessels, and thus effectively protect the heart and prevent cardiovascular diseases.
Brown Rice
Edibility Index: ★★★★★
Brown rice is rice that has not been finely processed. It can be mixed with polished rice to cook rice, making it the most common coarse grain staple food.
Palatability Index: ★★★
Brown rice retains more of the grain's outer layer, so it has a very coarse texture and is rarely eaten on its own.
Nutrition Index: ★★★★
Brown rice has the richest nutritional content. In addition to small amounts of protein, fat, and vitamins (A, B group, C, E), it also contains trace elements such as zinc, magnesium, iron, and phosphorus. These vitamins and trace elements are very important to the human body. For example, vitamin B1 is a cofactor for the body's metabolic enzymes. A lack of B1 affects the body's metabolic function, with the most obvious symptom being fatigue and listlessness.
In addition, coarse grains such as millet, red rice, black rice, and wheat kernels are also common on the market. As for grains, their fiber, vitamins, and pigments are mostly contained in the husk and the outer layer of the kernel. The high-fiber bread we often see is yellow or black because the husk is ground along with the flour.
Premium Coarse Grain Recommendations
Although coarse grains have many benefits, their poor taste and less refined appearance have kept them from being considered fine dining. However, with the growing trend of health consciousness, coarse grains have been repackaged and rebranded under the slogan "coarse grains, fine dining," finally making their way into the homes of urban women as a new choice.
Premium Coarse Grain 1: Improved Production Process, Transformed into Coarse Grain Bread
Bread is convenient and delicious, and coarse grains are healthy and beneficial. Combining the two creates a nutritionally balanced meal, naturally making it a staple on the breakfast tables of urbanites. It is worth noting that you should not judge whether bread is a coarse grain product by its color alone, as some breads are made by adding caramel, chocolate, or syrup to white bread, which not only does not supplement fiber but also introduces more calories and fat. When purchasing, carefully check the ingredients on the packaging for terms like "rye bread" or labels such as "whole wheat flour" or "high fiber."
Premium Coarse Grain 2: Mixed Pairing to Enhance Palatability
Whether food is delicious or not depends on how you prepare it. By mixing with vegetables, desserts, and fine grains, coarse grains can also become delicious. Especially when mixed with polished rice and white flour, it can maintain a smooth texture while balancing nutrition, making it an excellent choice for a staple food.
Eating Coarse Grains for Beautiful Skin
The ancients said, "The five grains are the nourishment of life," which means that eating grains is beneficial to health. "Coarse grains" mainly include products such as corn, sorghum, millet, buckwheat, oats, naked oats, potatoes, and various beans. But it is not widely known that eating coarse grains is also very beneficial for the skin.
Different coarse grains have different effects. For example:
Corn is recognized worldwide as the "golden crop," and its fiber content is 4-10 times higher than that of polished rice and refined flour. Fiber can accelerate intestinal peristalsis, eliminate factors that cause colon cancer, reduce cholesterol absorption, and prevent coronary heart disease.
Mung beans are sweet and cold in nature, with diuretic, anti-inflammatory, detoxifying, and thirst-quenching effects;
Buckwheat contains "chlorophyll" and "rutin," which are not found in other grains. Its vitamin B1 and B2 are twice that of wheat, and its niacin content is 3-4 times higher. At the same time, the niacin and rutin in buckwheat are used in the treatment of hypertension. Regular consumption of buckwheat also has a therapeutic effect on diabetes.
Fresh brown rice is healthier than polished rice because the more refined the grain is processed, the more vitamins, protein, and fiber are lost.
The Many Benefits of Coarse Grains
The many benefits of coarse grains directly benefit the skin. For example, the fiber in coarse grains accelerates intestinal peristalsis, promotes bowel detoxification, and reduces skin problems like acne; the diuretic effect of coarse grains makes the skin delicate and even; for the skin, the oils in beans and nuts are rich in vitamin E, which helps with antioxidant activity and eliminating free radicals, acting as a guardian angel for the skin; especially, coarse grains also contain a large amount of magnesium, which can promote the excretion of waste from the body and has a weight-loss effect, which is also key to ensuring healthy and beautiful skin.
Women who love beauty, middle-aged people with "three highs" symptoms, people with long-term constipation, people who sit in the office for long periods, those who use computers frequently, and people who often attend social dinners should eat more coarse grains. Especially in the summer when fruits and vegetables are abundant, coarse grains can help cut through the richness of food and are even better to eat more. For example, you can eat more fruit during the day and have a mixed grain porridge for dinner. Persist for a summer, and your skin will definitely improve.
But note: 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. Elderly people (over 60) with poor gastrointestinal function and children with incomplete digestive function should eat less coarse grains and should eat them in a fine way. 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.
Correct Ways to Eat Coarse Grains
Eat coarse grains and drink plenty of water in a timely manner. The fiber in coarse grains needs sufficient water to support it to ensure the normal function of the intestines. Generally, for every doubling of fiber intake, you should drink an additional double amount of water.
Increase your intake of coarse grains gradually. Sudden increases or decreases in the amount of coarse grains consumed can cause intestinal reactions. For people who usually have a meat-based diet, to help the intestines adapt, the increase in coarse grain intake should be gradual and not rushed.
Pair coarse grains with meat dishes. When we prepare food every day, in addition to considering taste preferences, we should also consider pairing meat with vegetables to balance the diet. The daily intake of coarse grains should be 30-60 grams, but this should be adjusted according to individual circumstances.
Three Principles for Eating Coarse Grains
Principle 1: Pair coarse and fine grains.
Food should be diverse, and "coarse and fine grains can complement each other." Middle-aged people, especially those with "three highs," constipation, and other symptoms, people who sit in the office for long periods, those who use computers frequently, and people who often attend social dinners should eat more coarse grains.
Principle 2: Pair coarse grains with side dishes.
The lysine content in coarse grains is relatively low, so it can be supplemented with milk and other side dishes.
Principle 3: Eat coarse grains in a fine 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. Elderly people (over 60) with poor gastrointestinal function and children with incomplete digestive function should eat less coarse grains and should eat them in a fine way. 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.