Introduction: Many friends have asked how to make their meals more nutritious. A nutrition expert has summarized the following sixteen-character maxim: "Beans in the rice, leaves in the dishes, mushrooms in the meat, and algae in the soup." I think it would be wonderful if we could have these foods on our table every day! This not only ensures a variety of food groups but also reflects a richness of nutrients. Today, let's start by discussing "Beans in the rice."
Many friends think that "Beans in the rice" simply means eating more beans with your meal. Literally, this is true. However, from a nutritional perspective, it's not that simple. "Rice" refers to staple foods made from white rice and white flour, such as rice, noodles, and steamed buns. "Beans," in this context, refers to coarse grains, which are grains other than white rice and white flour. Only by appropriately adding coarse grains to our daily intake of white rice and white flour can we achieve a balanced combination of refined and coarse grains for optimal nutrition!
What are the nutritional benefits of coarse grains?
Some people say, "Coarse grains sound unappealing. Their texture is so poor, they must not be nutritious!" I think quite a few friends share this view. But that's not the case.
Beef and Oat Pancakes
A grain kernel, which is the prototype of the white rice and white flour we eat—like wheat grains and rice grains—is composed of the bran, aleurone layer, germ, and endosperm. Let's peel open the kernel layer by layer to analyze its nutritional value.
Bran: Rich in dietary fiber and minerals, but because of its unappealing appearance and coarse texture, it is removed during the fine processing of grains.
Aleurone layer: Relatively rich in nutrients, containing the proteins, minerals, vitamins, and dietary fiber we need. However, the cell walls of the aleurone layer are thick and not easily digested. It also contains a large number of enzymes, which are affected by temperature and humidity during storage, making it prone to mold. Therefore, it is also removed during fine processing.
Germ: The essence of a seed, rich in proteins, lipids, minerals, B vitamins, and vitamin E. However, the germ has a strong water absorption capacity, making it prone to moisture and mold, which affects grain storage. If the nutrients it contains, such as germ oil, germ powder, and vitamin supplements, are extracted, it can create higher profit value. Therefore, it is also removed during fine processing.
Two-Rice (Rice and Milig) Bowl
Endosperm: Contains small amounts of protein, vitamins, and minerals, but is rich in starch. It is retained during processing for its soft texture and white appearance. This is why the white rice and white flour we eat are white and soft.
In real life, the more refined the processing of white rice and flour, the whiter the appearance and the softer the texture. Therefore, in our one-sided pursuit of appearance and texture, we lose too many nutrients, such as dietary fiber, B vitamins, and minerals. Studies have shown that if a middle-aged woman consumes 300g of refined rice daily, the amount of Vitamin B1 she gets accounts for only about 20% of her daily recommended intake. If those 300g of refined rice are replaced with millet, the amount of Vitamin B1 obtained accounts for about 83% of the daily recommended intake. This shows a significant difference. Therefore, the nutritional value of white rice and white flour is not that high!
Since coarse grains are so nutritious, is it good to eat only coarse grains?
No! Because coarse grains are rich in dietary fiber, excessive consumption can cause bloating and indigestion, and it can also hinder the absorption of other nutrients. Additionally, the bran layer contains a substance called phytic acid, which can affect the absorption of some minerals, such as calcium, iron, and zinc.
Therefore, we need to achieve "Beans in the rice" by combining coarse and refined grains.
First, it can enhance satiety and prevent excessive energy intake.
Second, coarse grains are rich in dietary fiber, which can promote gastrointestinal motility and prevent constipation.
Third, coarse grains can make up for the loss of nutrients such as dietary fiber, minerals, and B vitamins that occur during the fine processing of refined grains.
Condensed Milk and Coarse Grain Pancakes
Fourth, everyone knows that protein is good. Only when the amino acid composition of a protein is close to what the human body needs, is its absorption and utilization rate by the body high. However, in the amino acid composition of cereal proteins, lysine content is low while methionine content is high. In the amino acid composition of legume proteins, methionine content is low while lysine content is high. Therefore, combining grains and legumes can be complementary and improve the utilization rate of protein.
Fifth, it can help control postprandial blood sugar. Because refined grains contain a large amount of starch, they are easily absorbed by the body and can easily cause a spike in blood sugar after a meal. Coarse grains, on the other hand, are high in dietary fiber, which are digested and absorbed slowly by the body, helping to control the rise in postprandial blood sugar. Therefore, a combination of refined and coarse grains is a good choice.
What should you pay attention to when eating coarse grains?
1. Choose wisely. For children, the elderly, and people with poor gastrointestinal function, try to choose coarse grain foods that are relatively soft and thoroughly processed. This will reduce the burden on the digestive system and avoid mechanical damage to the digestive tract.
2. Cook wisely. As mentioned earlier, the bran layer contains phytic acid, which can affect the absorption of some nutrients. If a fermentation method is used, phytase is produced during the fermentation process, which breaks down phytic acid, thus eliminating the obstacle to nutrient absorption caused by it.
3. Pair wisely. When eating coarse grains, pair them with foods rich in vitamin C, such as fresh vegetables and fruits. This can promote the absorption of nutrients like calcium, iron, and zinc.
Golden Coarse Grain Steamed Bun
How much coarse grain is appropriate to eat per day?
It is advisable for coarse grains to account for one-third to one-half of the total daily staple food intake.
Beans in the rice, a combination of coarse and refined grains, doubles the nutrition!