Although whole grains are nutritious, their nutrients are locked within their tough physical structures, resulting in low absorption rates. This is especially true for the elderly with weaker digestive systems, as consuming too many whole grains can lead to malnutrition due to poor absorption.
To better absorb the nutrients from whole grains, it's important to pay attention to how you eat them. First, focus on pairing whole grains with refined grains. While refined grains should remain the staple, consciously choose more coarse and miscellaneous grains. These grains are part of the grain category, so their total quantity should be exchanged for other grain foods rather than being eaten arbitrarily. Generally, having 1 to 2 meals with whole grains per day is sufficient.
Second, prepare whole grains in a refined way. Coarse and miscellaneous grains often have an unappealing texture, but preparing them in a refined manner can improve this. For example, black rice is quite hard and coarse, making it less suitable for cooking as plain rice; it's better for congee. It can be cooked with Northeastern rice in a 1:10 ratio, or simmered in a soup with chicken or fish for a novel flavor. Sorghum, when cooked with Northeastern rice in a 1:10 ratio for congee or plain rice, has a unique texture. Brown and red rice can be cooked alone or mixed, either as rice or congee. To make brown rice palatable, it's best to soak it for 2 hours beforehand, following the same method as cooking white rice congee. Millet congee can be cooked traditionally for about 30 minutes, and it also tastes good when cooked with rice. Red and white rice can be mixed and cooked together in a 1:10 ratio.
Although sweet, corn is a whole grain and causes a lower blood sugar response after meals compared to white rice, making it a suitable choice for individuals with diabetes. There are many varieties of corn and various ways to prepare it, but eating boiled, fresh corn is the best option. Second, you can cook rice with corn kernels (choose crushed corn kernels, as they are easier to digest). Dumplings or buns with a corn filling are also a good choice for diabetics. Sugar-free corn cakes, corn pancakes, corn steamed buns, and corn dumplings made from a mixture of corn and flour can also be regularly included in the diet.
In conclusion, the healthy way to eat is to consume whole grains and miscellaneous grains appropriately and in moderation.