A mix of textures for a healthy and delicious treat.

Introduction: The Chinese Dietary Guidelines recommend that adults should consume 250-400g of whole grains daily, with the energy they provide accounting for more than half of the total daily energy requirement. Among this, the proportion of coarse grains should ideally be 50-100g, achieving a mix of coarse and fine grains. The reason for consuming coarse grains and maintaining this mix is that they are milled to a lesser degree, retaining all or most of the bran, aleurone layer, and germ. This makes their nutritional value higher than that of corresponding fine grains. In particular, their rich content of dietary fiber, B vitamins, and minerals is often several times, or even many times, greater than that of fine grains. They play a positive role in preventing chronic non-communicable diseases such as obesity, diabetes, and coronary heart disease.

The nutritional value of coarse grains is higher than that of corresponding fine grains, but they have two drawbacks: ① they are inherently coarse in texture, and ② they have a relatively high phytic acid content. Some people are afraid that coarse grains won't be palatable, and even worry that they are too coarse to swallow and difficult to digest. In fact, there's no need to fear this. To improve the texture of coarse grains and make them easier to digest and absorb, we can adopt the following methods:

Mixed Grain Rice

 

① Adjust the ratio of coarse to fine grains: For those new to coarse grains, you can start by adding a small proportion, no more than 1/4 of the total. After gradually adapting, you can increase it to 1/3, 1/2, or even try whole grains as the staple food.

② Choose coarse grains with a relatively fine texture: Such as millet, yellow millet, oats, purple rice, black rice, red beans, mung beans, etc. When cooked, they become soft, glutinous, or mealy, and do not affect the texture at all.

③ Use coarse grain flours or flakes: Coarse grain flours and flakes are easier to absorb than whole coarse grains. For example, eating whole corn kernels, especially traditional varieties, can pass through the digestive system without being fully digested. However, if ground into cornmeal to make multigrain muffins or steamed cakes, it is more beneficial for absorption. There are many types of coarse grain flakes available on the market today, some of which are puffed and have a very good texture.

④ Soak and/or ferment in advance: Soaking and fermentation break down some phytic acid and other substances that are not conducive to nutrient absorption, which is more beneficial for the absorption of minerals. In addition, fermentation also increases the content of vitamins such as VB1 and improves the fluffiness of the final product, a double bonus for both nutrition and taste.

⑤ Add some soybean powder, eggs, or milk: This not only improves the texture but also the high-quality protein in soybeans, eggs, and milk complements the protein in grains, enhancing the nutritional value of the food.

Nut and Milk Oatmeal Porridge

 

⑥ When preparing refined dishes from coarse grains, avoid adding excessive oil, sugar, and salt. If coarse grains are made into high-fat, high-sugar, and high-salt foods, their nutritional value will be greatly reduced, which goes against the original intention of eating coarse grains.

⑦ You can use appropriate tools to process coarse grains. For example, a pressure cooker can soften food, which saves fuel compared to boiling in a regular pot and is also beneficial for digestion and absorption. Alternatively, use a bread maker to make coarse grain bread, which is very popular as a breakfast or snack.

⑧ In a broad sense, mixing coarse and fine grains not only includes eating more unrefined grains and miscellaneous beans, but also appropriately increasing the intake of tubers.

It should be noted that while coarse grains are good, more is not always better. A daily intake of about 100g of coarse grains (including coarse grains and starchy miscellaneous beans), or 1/3 to 1/2 of the daily staple food, is sufficient. For people with chronic metabolic diseases and strong digestive capabilities, the proportion can be appropriately increased. Otherwise, excessive intake will lead to a high proportion of dietary fiber and phytic acid, which can affect the absorption of nutrients. Furthermore, for those who want to control blood sugar by increasing coarse grains, they should pay attention to increasing the intake of miscellaneous beans and avoid consuming too many over-processed coarse grains, and chew slowly.

Red Bean and Egg Pancake Roll