Eating whole grains regularly is beneficial to health, but one should not overindulge. Relevant experts point out that there are many "rules to follow" when it comes to eating whole grains.
Whole grains generally refer to grains other than rice and flour, including millet, yellow millet, buckwheat, corn, sorghum, highland barley, soybeans, edamame, fava beans, mung beans, adzuki beans, peas, potatoes, sweet potatoes, Chinese yam, chestnuts, water caltrop, peanuts, and sesame. Whole grains not only contain the proteins and carbohydrates that the human body needs, but are also rich in vitamins and inorganic salts such as calcium and phosphorus. Relatively speaking, they have higher dietary fiber and less energy. Therefore, when people eat grain foods, they should pay attention to a mix of coarse and fine grains and regularly consume a certain amount of whole grains.
However, experts interpreting the "Dietary Guidelines for Chinese Residents" point out that whole grains should be eaten regularly but not excessively. Overconsumption of whole grains can affect the body's absorption of protein, inorganic salts, and certain trace elements. Especially for populations with high nutritional needs, such as pregnant women, nursing mothers, children, and adolescents, long-term consumption of large amounts of whole grains may lead to malnutrition.
There are also some "rules to follow" when eating whole grains: when eating whole grains, drink plenty of water in a timely manner because the fiber in whole grains requires sufficient water to ensure normal bowel function; when eating whole grains, do it gradually, as people who often eat meat may experience intestinal discomfort if they suddenly increase their intake of whole grains; when eating whole grains, they should be paired with meat dishes because the taste of whole grains is slightly inferior, their mineral absorption rate is lower, and their protein quality is not high.
People often consume tuber foods such as sweet potatoes and potatoes. In fact, for the general population, it is advisable to eat tubers about 5 times a week, with each portion best controlled at 50 to 100 grams. Experts point out that the protein content of tubers is relatively low, and excessive long-term consumption by children is not conducive to their growth and development. Excessive intake of tubers can cause discomfort such as heartburn, acid reflux, bloating, and belching, especially for those with chronic gastritis, esophagitis, peptic ulcers and other digestive diseases and poor digestive function, who should be careful not to consume too much. In addition, tubers have a high starch content and are prone to "absorbing oil," so cooking methods should mainly be steaming, boiling, or roasting, and deep-frying is not recommended.