What is the difference between whole grains and whole grains? Is it good to eat too much whole grains?

The days of eating a lot of fish and meat seem to be over. While modern people are constantly improving their living standards, they are also paying more attention to physical health and diet therapy. They no longer prefer fish and meat that can make their respective indicators higher, but fresh wild vegetables, fruits and whole grains. In particular, whole grains have become the staple food of many people and a must for staying healthy. So what should we pay attention to when eating whole grains so that we can really eat healthily?

Contents of this article

1. The difference between whole wheat and coarse grains

2. Is it good to eat too much whole grains?

3. Precautions for eating coarse grains

The difference between whole grains and whole grains

1. Ingredients

Whole-grain foods are foods made from wheat flour without removing the bran.

Coarse grains are foods other than the refined grains such as refined rice and white flour that we usually eat.

2. Types

Whole wheat: The wheat is washed, dried, and crushed into flour.

Coarse grains: corn, millet, red rice, soybeans, potatoes, etc.

3. Function

Whole wheat: Because it retains a large amount of vitamins, minerals and cellulose in the bran, it has higher nutritional value.

Coarse grains: help intestinal peristalsis, eliminate toxins and prevent constipation.

Is it good to eat too much whole grains?

Eating too much whole grains will cause food to stay in the stomach for too long, causing uncomfortable symptoms such as bloating and indigestion.

In particular, the elderly, children and other people with weak gastrointestinal function and patients with gastrointestinal diseases may also experience acute reaction symptoms such as intestinal obstruction and dehydration.

Although the cellulose in whole grains can prevent the body from absorbing harmful substances, it will also affect the body's absorption of protein, inorganic salts and trace elements such as calcium, iron, zinc, etc. For pregnant women and postpartum women, as well as children and adolescents in their political development period, eating too much whole grains can cause malnutrition and even affect fertility.

Long-term consumption of whole grains as the staple food alone will lead to growth retardation in infants, weight loss in adults, muscle atrophy, fatigue, anemia, reduced immunity to diseases, difficulty in healing of wounds and fractures, and slow recovery after illness. When protein is severely deficient, malnutrition edema and even shock may occur.

Precautions for eating whole grains

Do not add a lot of oil, sugar, etc. When using whole grains, avoid adding a lot of oil, sugar, flour, rice flour, starch, etc. Although this approach improves the taste, it changes the original function of the whole grains, loses the original nutritional characteristics, and becomes a high-energy food.

Do not fry or deep-fry. High-temperature processing such as frying or deep-frying will destroy the original nutritional value of whole grains. For example, corn tortillas, sweet potato cakes, etc., must be fried in oil. While the taste is good, the nutritional value of whole grains will also be lost.

Do not process repeatedly. For foods such as whole grains, the fewer processing steps they go through, the better the nutritional value is preserved. For example, the red bean paste stuffing that we usually make requires boiling the red beans many times, then draining the water and peeling them. The resulting red bean paste is delicate and sweet. However, the complicated process will destroy the dietary fiber and vitamins in the red beans. In fact, you only need to boil the whole red beans once and crush them.

The original purpose of food is to provide us with nutrients. If we minimize the destruction and loss of nutrients and then eat them safely and hygienically into our stomachs, perhaps we will be healthier!