Whole grain refers to the grain that has not been refined or crushed, crushed and tabletted, but still retains the nutrients such as germ, endosperm and bran that the whole grain has. Compared with flour and rice, whole grains can provide more nutrients, such as B vitamins, minerals, dietary fiber and other phytochemicals beneficial to health. Experts say that these ten kinds of grains can be used as good sources of whole grains if they are properly processed.
Whole wheat flour ranks first among the recommended good grains in China. In daily life, people often eat refined white flour, which only retains endosperm, while whole wheat flour retains germ, aleurone layer and bran rich in various nutrients, thus retaining all the nutrients of wheat. Replacing part of flour and rice's diet with whole wheat flour can obtain more nutrients, dietary fiber and healthy food ingredients. Experts suggest using whole wheat flour and its simple processed products, such as whole wheat steamed bread and bread, as part of residents' diversified diet, partially replacing refined flour.
In recent years, oats have become more and more well known to the public. Oat is actually a kind of nutritious "miscellaneous grains". Compared with other cereals, oat is a kind of cereal with slow digestion and easy satiety, and also has the characteristics of low glycemic index.
Coix seed is also a well-known grain. In the north, people often cook porridge with rice, and in the south, people often cook soup with coix seed. Compared with rice, Coix seed contains more protein, fat and dietary fiber.
Protein in buckwheat is mainly albumin and globulin, and is rich in lysine, which can complement rice and flour.