What are the health benefits of whole grains?
1, which helps to maintain a healthy weight.
This is mainly because the whole grain is rich in dietary fiber, which can enhance satiety and reduce the intake of other foods, so it is more helpful to control weight than the same amount of rice flour.
2, help to reduce the risk of cardiovascular disease.
Whole grains can reduce the levels of total cholesterol, low-density cholesterol and triglycerides in blood. At present, the administrative departments of many developed countries and regions have approved the labeling of related health claims for whole grain foods.
3, help to reduce the risk of type 2 diabetes.
The digestion and absorption speed of whole grains is slower than that of refined rice flour, so it can delay the absorption of glucose, help control blood sugar, improve insulin sensitivity, and thus reduce the risk of diabetes.
4, help reduce the risk of certain cancers.
Whole grains can promote defecation and reduce the retention time of carcinogens in digestive tract feces, and dietary fiber can produce beneficial short-chain fatty acids in the intestine, thus reducing the risk of intestinal cancer.
5. It is beneficial to intestinal health and can reduce the risk of intestinal diseases.
Whole grains are rich in fermentable dietary fiber, such as β -glucan in oats and highland barley, which can not only reduce the risk of cardiovascular diseases, but also improve constipation and stimulate the growth of beneficial bacteria (such as Bifidobacterium and lactic acid bacteria) in the intestine.
Practical suggestions on eating whole grains scientifically
1. The Dietary Guidelines for China Residents (2022) suggests that adults should consume 200-300g of cereals every day, including 50- 150g of whole grains and miscellaneous beans.
The best way for healthy adults to eat coarse grains is to mix 1/4- 1/3 of the total staple food.
2. Old people and children with poor gastrointestinal function and indigestion, as well as patients with gastric ulcer, gastroesophageal reflux, intestinal bleeding and gastrointestinal surgery. The diet should be light and soft to reduce the stimulation and damage of food to the gastrointestinal tract, and it is not appropriate to eat whole grains easily.
If such people need to eat, they should pay attention to cooking methods, such as cooking coarse cereals into soft rice, burning coarse cereals porridge, making coarse cereals flour cakes and so on.
3. Whole grains can be mixed and eaten to make porridge, rice, etc. Or whole grain vegetables can be made into porridge, cold salad, vegetable pancakes, etc. To improve the taste.
For example, buckwheat, oats and rice (the ratio is about 1:4) are cooked together into rice or porridge; Add corn flour, buckwheat flour, etc. Into flour to make noodles, steamed bread, dumpling skin, etc. This can not only improve the taste, but also play a complementary role of protein and improve the nutritional value of food.