Not eating enough staple food can really shorten your life! 5 common eating mistakes, see if you have made any of them?

In order to maintain a good figure and health, many people choose not to eat or eat less staple food? However, eating too little staple food can actually "shorten your life."

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Eating less staple food

Life expectancy reduced by 4 years

A 25-year study covering 430,000 people and published in The Lancet Public Health in 2018 showed that a low-carbohydrate diet would shorten life expectancy by 4 years.

The study concluded that there was a U-shaped association between overall carbohydrate intake and life expectancy:

Dietary patterns in which carbohydrates provided less than 40% of total energy intake and more than 70% of total energy intake were associated with an increased risk of death, while those with moderate carbohydrate intake (50%-55%) had the lowest risk of death.

Simply put: starting from the age of 50, if you eat too little carbohydrates, you may lose 4 years of life, and if you eat too much, you may lose 1 year of life . In other words, eating too little staple food is more dangerous than eating too much!

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5 Wrong Ways to Eat Staple Food

Change it quickly!

1. Avoid staple foods to lose weight

Li Ying, deputy chief physician of the Nutrition Department of Xuanwu Hospital, Capital Medical University, said that not eating staple foods to lose weight is not recommended. Staple foods are the most economical, affordable and least burdensome source of energy for the liver and kidneys. In addition, the only source of energy for the central nervous cells in the human brain is blood sugar. Therefore, it is wrong not to eat staple foods. It is only recommended to choose more coarse grains when choosing staple foods to increase satiety and provide nutrition.

2. Eat only whole grains as staple food

Zhang Xiaoyan, former director of the Nutrition Department of Lianyungang Maternal and Child Health Hospital in Jiangsu Province, pointed out that many people have heard that eating whole grains is good for lowering blood sugar and losing weight, so they only eat whole grains for their staple meals. However, if you eat whole grains for every meal, it is easy to cause bloating, indigestion, and even affect gastrointestinal function, which will disrupt your normal diet.

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3. Love fried staple foods

Gao Danhong, a national second-level public nutritionist, pointed out that fried dough sticks, fried cakes and other fried pasta are one of the most nutritionally inefficient ways to eat staple foods. Deep-frying and grilling starchy foods, such as fried dough sticks and fried steamed bread slices, not only increases fat and energy, but also destroys a large number of vitamins and minerals during the frying process. In addition, starches will produce acrylamide after being fried at high temperatures, which may be a carcinogen to humans.

4. Eat staple food first

Many people choose to eat staple food first when eating, but this eating order is unhealthy and unnutritious.

Zheng Peifen, chief physician of the Nutrition Department of Zhejiang Hospital, recommends following the following order: vegetables, soup → meat → staple food .

When the stomach is empty, the appetite is strong and the food is eaten quickly. It is difficult to control the intake of fat and protein. It is best to eat vegetables first. The elderly can drink soup first to promote the regular secretion of digestive juice and prevent hard food from irritating the gastric mucosa. After drinking the soup, the stomach is almost half full, so you can eat some high-protein food, such as meat, to supplement the daily protein required. Eating rice at this time can delay the rise of blood sugar and reduce calorie intake.

5. Cereals and potatoes are not considered staple food

Many people have fried dough sticks + sesame cakes + porridge and pickles for breakfast, rice + shredded potatoes for lunch, and various porridges + corn for dinner. They are confused: "I eat a lot of whole grains, so why am I still so fat?"

Wang Kai, chief physician of the Nutrition Department of Hebei Provincial People's Hospital, explained that this is probably related to these people's high-carbohydrate diet. After all, these whole grains are also staple foods . Therefore, if you are also a person who likes to eat cereals and potatoes, it is recommended that you change your diet appropriately, such as replacing 1/3 of the staple food with leafy vegetables and lean meat. If potatoes, corn, and vermicelli are used in the dishes, the amount of staple food should be halved, and nuts, fruits, and dairy products should be selected as snacks.

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Healthy staple food

Remember these 3 points

1. Don’t focus on one staple food

Adults need to include whole grains, beans and potatoes in their daily staple food. Whole grains include wheat, rice, corn and oats, beans mostly refer to beans such as red beans and mung beans, and potatoes mainly include sweet potatoes and potatoes.

2. Control the amount of staple food

Qi Cuihua, associate professor of the Department of Food Science and Nutrition at Jinan University, said that the amount of staple food should be properly distributed. It is recommended that adults consume 250-400 grams of "cereals, potatoes and beans" per day (based on the dry weight of grains). This is the total amount. The best distribution is as follows: 50-150 grams of whole grains and beans, 50-100 grams of potatoes (dry weight, about 5 times the dry weight based on fresh weight), and the rest is refined rice and white flour.

3. The staple food should be a combination of coarse and fine

The coarse and fine grains of staple food should be properly matched. It is generally recommended that adults should consume about 1/3 of their daily coarse grains. Steaming and boiling are more recommended, and fried and baked staple foods are recommended to be eaten less.

Source: Health Times

Review: Li Nannan Director of Hunan Science Writers Association Deputy Director of Research and Publicity Department of Hunan Science and Technology Association Second-level Researcher Chinese Science Writer (Medical)

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