Introduction: American scientists have discovered that oat bran can regulate blood lipids and blood sugar, which is beneficial for preventing and treating diabetes. A survey by Harbin Medical University also shows that buckwheat is more beneficial for diabetes. Compared to fine grains, coarse grains indeed have more benefits. However, many people do not understand the difference between coarse and fine grains.
I. What are coarse grains?
They are grains that have not been finely milled.
1. Cereal grains: corn, millet, red rice, black rice, purple rice, sorghum, barley, oats, buckwheat, etc.
2. Legumes: soybeans, mung beans, red beans, black beans, green beans, kidney beans, fava beans, peas, etc.
3. Tuberous crops: sweet potatoes, Chinese yams, potatoes, etc.
Buckwheat Noodles with Lemon, Vinegar, Lily, and Honey
Due to simple processing, the texture of coarse grains can be somewhat coarse, but precisely because of this, coarse grains preserve many premium components that are absent or present in smaller quantities in fine grains. Coarse grains are rich in insoluble fiber, which helps maintain the normal function of the digestive system. It works in synergy with soluble fiber to lower the concentration of low-density cholesterol and triglycerides in the blood. It prolongs the time food stays in the stomach and delays the absorption of glucose after meals, thereby reducing the risk of high blood pressure, diabetes, and cardiovascular and cerebrovascular diseases.
Corn and Oatmeal Porridge
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II. What are fine grains?
They are grains that have undergone fine milling, removing the coarse and hard outer layers, leaving the soft, starchy center.
Rice and wheat are the only two grains in the world that can be made into "fine grains." White rice is easy to cook, turns out pure white and crystal-clear after cooking, and has a very soft texture. When made into various foods, white flour is flexible and delicious, especially when leavened, it becomes soft and springy. Coarse grains cannot achieve this kind of texture. Therefore, as soon as people eat "fine grains," they develop an aversion to coarse grains, which are difficult to cook and require chewing for a long time.
In addition to white rice and white flour, all other grains, including unpolished brown rice and whole wheat, as well as colored grains like black rice, purple rice, and red rice, are called coarse grains. The texture of fine grains is better than that of coarse grains, but because they are refined, they lose more nutrients and their nutritional value is not as high as that of coarse grains. Therefore, we should not eat fine grains for long periods in our daily lives, but should combine coarse and fine grains to better ensure a balanced nutritional intake.
Corn and Wheat Soy Milk