"Whole grains" has become a trendy term, and the public is increasingly aware of the importance of eating them. Nutrition experts around the world are also promoting the consumption of whole grains. However, you may not be fully aware of all the benefits of whole grains.
First, let's understand the difference between "whole grains," "coarse grains," and "mixed grains." Whole grains refer to unrefined grain seeds after the husk has been removed. Most coarse grains belong to the whole grain category, such as millet, broomcorn millet, various types of brown rice (including regular brown rice, black rice, and purple rice), wheat berries, etc. It also includes grains that have been ground into flour or flattened and crushed, such as rolled oats and whole wheat flour. Lotus seeds, fox nuts, and Job's tears, which have similar nutritional value to grains, can also be eaten as whole grains. As long as the rough outer layer and the germ of the seed are not removed, maintaining the original nutritional value of the seed, it is called a whole grain.
However, some coarse grains are not whole grains. For example, cracked corn is a coarse grain because the germ and the bran on the surface of the corn kernel have been removed. Some foods are not grains but can also be eaten as staple foods without being finely ground, and are called "mixed grains," such as red beans, mung beans, and kidney beans.
Benefit One: Increased Nutrient Supply. On an equal weight and same energy basis, whole grains can provide more than three times the amount of vitamins B1, B2, and minerals like potassium and magnesium compared to white rice.
Benefit Two: Intake of More Disease-Prevention and Health-Promoting Components. Whole grains not only contain more dietary fiber and various vitamins but also more antioxidants. Whole grains with red, purple, or black skins are good sources of anthocyanins, while yellow ones contain carotenoids. Barley and oats are rich in beta-glucan. These substances have various health benefits, such as helping to prevent cancer and coronary heart disease, controlling post-meal blood sugar and blood cholesterol, and slowing down eye aging.
Benefit Three: High in Dietary Fiber, Helps Reduce the Risk of Colorectal Cancer. On an equal weight basis, whole grains can provide more dietary fiber and resistant starch. They not only help cleanse the intestines and relieve constipation but also promote the proliferation of beneficial bacteria in the large intestine, improve the gut micro-ecological environment, and help reduce the risk of colorectal cancer.
Benefit Four: Slower Post-Meal Blood Sugar Rise, Most Suitable for Diabetics. The more refined, white, and soft the staple food, the more likely it is to raise blood sugar. Even with the same amount of starch, because eating whole grains and legumes requires more chewing and slower digestion, the post-meal blood sugar is relatively lower, reducing the need for insulin.
Benefit Five: Strong Satiety, Less Likely to Feel Hungry Even When Eating Porridge. A bowl of mixed grain porridge is very filling and keeps you from feeling hungry for a long time. In contrast, eating the same amount of energy from white rice or bread is quick to eat, provides a weaker sense of fullness, and makes it easy to feel hungry, leading to an unintentional increase in calorie intake.
Benefit Six: Helps Prevent Obesity. Studies have shown that people who eat the most whole grains in their daily diet have a smaller risk of gaining weight as they age, while those who eat refined white rice and white flour are more likely to gain weight in middle age. Eating whole grains and mixed grains makes it less likely to overeat, and the slow rise in post-meal blood sugar and low insulin demand are beneficial for inhibiting fat synthesis, thus helping to control body weight.
Benefit Seven: Effectively Prevents Post-Meal Drowsiness. Large amounts of refined, white, and soft staple foods can cause blood sugar to be quickly absorbed into the bloodstream, leading to a rapid increase in insulin levels. High insulin levels may be one of the reasons for post-meal drowsiness. Eating whole grains and mixed grains can avoid this problem to some extent.
Benefit Eight: Ensures Physical and Mental Energy. B vitamins are crucial for the efficient functioning of the nervous system and abundant physical energy, especially vitamin B1. In the diet, the most practical source of vitamin B1 is whole grains and mixed grains. People who often eat them are full of energy and less prone to fatigue.
Benefit Nine: Helps Balance Hormone Levels. Research has found that women who eat more whole grains and mixed grains daily have lower body fat content under the same conditions. At the same time, consuming more dietary fiber from whole grains also helps reduce the utilization of cholesterol in the diet and avoid excessively high levels of steroid hormones like estrogen.
Benefit Ten: Helps Improve Skin Quality. A diet based on whole grains and mixed grains, on one hand, provides dietary fiber to ensure smooth bowel movements, and on the other hand, balances hormone levels while also providing abundant B vitamins. This reduces conditions such as excessive facial oiliness, acne, chapping, and seborrheic dermatitis, gradually making the skin smoother and more radiant.
Whole grains and mixed grains can be used to make porridge and rice, or blended into a paste with a soy milk maker. Current research evidence indicates that to get the benefits of whole grains, you need to eat about 50 grams per day, and the more you eat, the more significant the benefits.