1. Some "coarse grain biscuits": There are some "coarse grain biscuits" on the market, which claim to be rich in dietary fiber and flaunt natural health. But in fact, coarse grain biscuits made of pure dietary fiber will not taste very good, so some manufacturers will add a lot of sugar and fat to make the fiber brittle and improve the taste. Maybe a biscuit 1/3 is oil, so you must learn to read the food ingredient list or nutrient composition list before eating, and you must also control the amount when eating.
2. Coarse grain porridge cooked for a long time: Generally, coarse grains have a rough taste. Many people like to cook coarse grain porridge for a long time, so that the coarse grains heated for a long time will become "pseudo-coarse grains" This is because the ingredients of coarse grains include not only dietary fiber, but also starch. Starch gels at 50-60 degrees Celsius. Although the taste is better, it is easy to raise blood sugar after intake. The correct way is to soak coarse grains one night in advance before cooking porridge, and then simmer for 20-30 minutes to turn off the heat.
3. Some "miscellaneous grains steamed bread": Some "miscellaneous grains steamed bread" on the market now are soft and shiny and look excellent. In fact, they use refined wheat flour. This kind of "coarse grain flour" is not much different from ordinary flour, so it can no longer be called coarse grain. The real coarse grain steamed bread has a rough taste and a poor appearance.
4. Individual "whole wheat bread": Real whole wheat bread, the content of whole wheat flour containing bran is above 50%, and the taste is extremely rough and difficult to swallow. In order to improve the taste, some merchants use fine wheat flour as the main raw material, and the content of whole wheat flour is far less than half. In order to improve the appearance, caramel and syrup will be added to make the bread brown, and the actual calories are not lower than ordinary bread.
5. Some cereals: There are many kinds of cereals on the market, such as fruit cereals, instant cereals and yogurt cereals, but many nutrients may have been lost in the cooking process, not to mention the possibility of adding creamer, saccharin and non-dairy creamer to meet the public's taste. Coarse oatmeal (raw oatmeal, oatmeal granules) is the first choice, which retains most of the nutrients, while instant oatmeal itself is cooked. When buying, carefully compare the nutrient composition table and choose products with less additives.
How to eat coarse grains correctly
Compared with coarse grains, partially refined rice flour can lose more than half of B vitamins, 90% of vitamin E and almost all dietary fiber. So how should we eat coarse grains scientifically?
Reasonable collocation: coarse grains and flour and rice are matched into three meals. People who have just started to eat coarse grains can eat according to the 7/3 collocation, that is, 70% flour and rice, and 30% coarse grains (including 10% beans). Then slowly increase the amount to give the digestive system a time to adapt. It is more suitable for healthy adults to eat coarse grains every day, accounting for 1/3 of the total staple food.
Steaming is the first choice: coarse grains are best boiled. The health of coarse grains is rich in various nutrients and dietary fiber and low in fat. If you cook by frying, it will increase a lot of fat and cause the loss of nutrients.
Replenish water: Vitamins in coarse grains need to be dissolved with enough water. If you don't take enough water, the vitamins you take will not be well absorbed. If you eat coarse grains, you should pay attention to drinking more water. It is suggested to drink 1500-3000 ml boiled water every day to help dietary fiber play its role.
Control food intake: coarse grains also contain a lot of carbohydrates. If you don't control your food intake, it will increase the metabolic burden of blood sugar. It is suggested that the daily consumption of coarse grains should not exceed 150g, and it is better to eat it at dinner, which is beneficial to reducing blood fat.
Text/Liu Juying (Chief Physician, Nutrition Department, Xiangya Hospital, Central South University)