In the past 40 years, the dietary patterns of Chinese residents have changed: the consumption of cereals has decreased year by year, and the intake of animal foods and oils has increased year by year, resulting in energy imbalance; excessive processing of cereals has caused loss of B vitamins, minerals and dietary fiber. These factors lead to insufficient dietary intake, and these factors are closely associated with an increased risk of chronic non-communicable diseases.

　　In fact, for cereals, there is no distinction between refined grains and coarse grains in modern nutrition.

In my country's traditional eating habits, there has always been only "coarse grains".

We usually call finely processed rice, white flour, etc. as fine grains.

Coarse grains are relatively refined grains, mainly including: cereals, such as corn, millet, purple rice, oats, buckwheat, barley (coix seed), etc.; miscellaneous beans, such as mung beans, red beans, broad beans, peas, etc.; tubers , such as sweet potatoes, yams, potatoes, etc.

　　Coarse grains from which germs and seed coats are removed during processing

　　can't be called a whole grain

　　Nutrition puts more emphasis on the concept of "whole grains".

Some people equate whole grains with whole grains, in fact, whole grains and whole grains are different.

Whole grains refer to grains that have not been refined, or have been milled, crushed, tableted, etc., but still retain the endosperm, germ, bran and their natural nutritional components of complete grains, mainly including oats, buckwheat, Corn, millet, brown rice, sorghum, corn, etc., and coarse grains are the traditional staple food in my country.

　　Most whole grains are whole grains because they are not over-processed and retain the original nutritional value of the grain.

　　However, some coarse grains are processed to remove the germ and seed coat (such as corn chips) and cannot be called whole grains.

In addition, lotus seeds and gorgonians are high in starch and can be eaten as whole grains.

　　Studies have shown that a certain amount of whole grain intake in the diet is beneficial to improve bowel movements, promote digestive tract health, and reduce the risk of type 2 diabetes, cardiovascular disease, obesity and tumors.

　　Whole grains are not the more the better

　　Those with weight loss, anemia, and calcium deficiency should not consume large amounts of food.

　　In this case, is it healthier to use whole grains instead of polished rice and white flour as a staple food?

In fact, while whole grains are great for your health, more is not always better.

　　Whole grains are rich in dietary fiber. Eating too much will speed up gastrointestinal emptying, making food pass through the gastrointestinal tract too fast, resulting in reduced protein digestion and absorption rate; phytic acid, oxalic acid and other substances in whole grains will Affects the body's absorption and utilization of iron, zinc, magnesium, calcium and other minerals.

　　Especially for those who are thin, anemic, and calcium-deficient, it is not advisable to consume whole grains in large quantities.

　　How to eat whole grains scientifically?

　　Please accept the three practical suggestions

　　1. "Dietary Guidelines for Chinese Residents (2022)" recommends that adults consume 200-300g of cereals per day, including 50-150g of whole grains and mixed beans.

　　The best way for healthy adults to eat whole grains is to combine whole grains with 1/4-1/3 of the total staple food.

　　2. The elderly and children with poor gastrointestinal function and easy indigestion, as well as patients with gastric ulcer, gastroesophageal reflux, intestinal bleeding, after gastrointestinal surgery, etc., should have a fine and soft diet to reduce the impact of food on the gastrointestinal tract. To avoid irritation and damage to the tract, it is not advisable to consume whole grains easily.

　　If such people need to eat, they should pay attention to the cooking methods. They can cook whole grains into softer rice, burn them into multi-grain porridge, and make multi-grain noodles and cakes.

　　3. Whole grains and grains can be mixed and eaten to make grain porridge, multi-rice, etc., or whole grains and vegetables can be made into vegetable porridge, salad dishes, vegetable pancakes, etc. to improve the taste.

　　For example: cook buckwheat, oats, etc. with rice (ratio of about 1:4) to make rice or porridge; add corn flour, buckwheat flour, etc. to flour to make noodles, steamed buns, dumpling skins, etc.

In this way, while improving the taste, it can also play a complementary role in protein and improve the nutritional value of food.

　　Text / Dr. Ma Health Group Shen Guiyuan