Still on a low-carb diet? Eat more good carbs!

Do you know "low-carbon life"? It originally means reducing carbon emissions, which is a positive environmental protection concept. But some people have further extended it to become a "low-carbohydrate diet" or even a rejection of all carbohydrates, such as the "ketogenic diet" that is praised as miraculous on the Internet.

In fact, eating this way is not healthy. Scientific evidence shows that 50% of the energy needed by the human body is best provided by carbohydrates. And almost all the energy needed by the brain comes from sugar, so a low-carb diet often affects mood, such as irritability, anger, and even induces depression.

The largest part of the Chinese Residents' Dietary Pagoda is carbohydrates, which are mainly grains. Therefore, carbohydrates must be eaten, but it is necessary to be "selective" in a scientific way. For example, "refined carbohydrates" should be controlled, including various sugars, sugary drinks, refined rice and refined noodles, etc., while whole grains, potatoes, beans and other coarse grains can be appropriately increased, at least half coarse and half fine.

Whole grains, such as brown rice and whole wheat, have only been processed by simple processes such as rolling and grinding, retaining almost all the nutrients of the grains. Except for the rougher taste, they are far superior to refined rice and flour in terms of nutrition and health.

Compared with refined rice and flour, whole grains are rich in B vitamins, and contain more mineral elements such as iron, potassium, and magnesium.

Soluble dietary fiber in whole grains (such as beta-glucan in oats) is good at absorbing water and increasing its volume, thus providing a better sense of fullness and helping to relieve constipation. (Note: Dietary fiber mainly comes from grains, beans, fruits, vegetables and nuts, but the average daily intake of dietary fiber by Chinese people is only about half of the recommended amount.)

Whole grains are digested relatively slowly, so they are beneficial for controlling blood sugar and are more "hunger-resistant" than refined rice and flour.

A report released by the American Institute for Cancer Research and the World Cancer Research Fund shows that eating about 90 grams of whole grains a day can reduce the risk of colorectal cancer by 17%. (Note: China's dietary guidelines recommend that adults consume 50-150 grams a day)

Some studies have shown that whole grains are beneficial for controlling blood lipids and weight.

(Part of it is excerpted from the "Joint Tips on Whole Grain Nutrition and Health" recently released by the Health Communication Branch of the Chinese Preventive Medicine Association and other institutions)

Although whole grains are good, they do not taste as good as refined rice and flour. You can try adding millet, oats, corn, and brown rice to rice and porridge, and mixing corn flour, oatmeal flour, etc. into flour to achieve both nutrition and taste.

It should be noted that there are many kinds of whole grain products on the market. If conditions permit, it is recommended to choose 100% whole grains, such as brown rice, whole wheat flakes, purple rice, etc. The most common "whole wheat bread" is a refined carbohydrate sprinkled with wheat bran, which is far from the real whole grain.

Finally, let me share some of my own experiences.

First of all, I like instant oatmeal the most because it is cooked and easy to eat, and oatmeal ranks first in nutritional value among whole grains. Secondly, I only buy the ones with the simplest ingredients and packaging, without sugar, nuts, or dried fruits. I can accept those with other whole grains, which are cheap and plentiful. Then, oatmeal is very durable in storage, so when it is on sale before its expiration date, I must buy it decisively. (It's not easy to make money from me)

I also have a lazy way to eat oatmeal. At night, grab two handfuls of oatmeal, add a box of whole milk (250mL), put it in the refrigerator, and add an egg and an apple/orange for breakfast the next morning. If you can't accept eating cold food early in the morning, you can microwave it for 1-1.5 minutes, which is almost hot but not scalding.

At noon, when there is no canteen at work, I will use a small bowl to grab half a bowl of oatmeal, pour in boiling water and simmer, then go to the convenience store downstairs to buy 2-3 vegetables, and then come back to eat oatmeal rice with the aroma of oatmeal. You can also do this when you are too lazy to make rice at home.

Have you learned how to eat healthily and save money?