6 Misconceptions about Eating Whole Grains! The first one you may be doing

Every time I ask what I need to bring back home, my father always remembers his favorite steamed bread. My father, who is over 70 years old, has a special liking for coarse grains. The Chinese Residents' Dietary Guidelines also recommend eating 250-400 grams of cereals and tubers every day, of which 50-150 grams should be whole grains and beans.

Whole grains and legumes are all coarse grains. Coarse grains are less processed and can retain B vitamins and dietary fiber. These nutrients can help the body control weight and blood sugar levels, increase appetite, and reduce cancer risks. However, when eating coarse grains, many people have misunderstandings. These incorrect eating methods not only make it difficult to obtain the nutritional value of coarse grains, but also cause more health crises. The following are common misunderstandings about the use of coarse grains. Have you ever been "hit"?

1. Fine grain production

Coarse grains do not taste very good because they contain a lot of dietary fiber. Many people cannot adapt to the taste of coarse grains but want to eat them. What should they do? At this time, most people choose to use the deep processing mode to improve the taste of coarse grains. Although this method improves the taste of coarse grains, it loses more dietary fiber and B vitamins. There is not much difference in nutrient content compared with refined white rice and flour, and coarse grains lose their edible value.

2. Eat whole grain biscuits to control blood sugar

High blood sugar is not scary, what is scary is the various complications caused by high blood sugar. In order to control blood sugar, many diabetics will choose whole grain biscuits as snack food. Whole grain biscuits are indeed made of whole grains, and xylitol is used instead of sucrose. However, in order to make the biscuits crispy, more oil is added to the whole grain biscuits after the production process. Excessive intake of oil will cause obesity and insulin resistance, which is not conducive to controlling blood sugar.

3. The more whole grains, the better

Whole grains are nutritious, but does that mean the more whole grains, the better? The answer is no. If all the staple foods for three meals a day are replaced by whole grains, it may cause problems with nutrient absorption. The insoluble dietary fiber contained in whole grains has an adverse effect on the absorption of minerals such as iron, zinc, magnesium and phosphorus. People with poor intestinal function should control the intake of whole grains. Excessive dietary fiber may aggravate intestinal diseases and affect physical health. For adults, the intake of whole grains should be controlled within 150 grams per day.

4. Added sugar in whole grains

Whole grain products such as whole grain steamed bread and whole grain steamed bread are quite popular among the people. However, sugar may be added to these whole grain products during the production process. It is human nature to love sweet food, and the slight sweetness will also make children fall in love with whole grain products. However, sugar is also a pure energy food. 1 gram of sugar will also produce 4 kilocalories. If children eat too much sugar, they may suffer from tooth decay and obesity, and adults may have problems with blood pressure and blood sugar. As for obesity, it may also come knocking.

5. The variety of coarse grains is too single

When talking about whole grains, many people will think of millet and corn. In winter, many people have millet porridge for breakfast. If you eat one or two kinds of whole grains for a long time, the variety is relatively single, and it is difficult to achieve a balanced combination of nutrients. Each kind of food has its own characteristics, and a diversified diet structure can obtain more nutrients. When eating whole grains, you must also achieve food diversification. Soy milk can be made into five-grain soy milk, rice can be made into whole grain rice, porridge can be made into eight-treasure porridge, and so on.

6. Eat whole grains regardless of your body type

Everyone's health condition is different. When eating whole grains, you should choose the whole grains that are suitable for you according to your physical condition. Not everyone is suitable for the same whole grains. If you eat whole grains regardless of your physical condition, it may have the opposite effect. People with high blood sugar can choose buckwheat and oats, people with peripheral circulation disorders can choose black rice, and people with poor gastrointestinal tract can choose millet and rhubarb rice, etc.

When eating whole grains, avoid the above 6 dietary misunderstandings, and whole grains can also be eaten healthily! Do you like to eat whole grains? What is your favorite whole grain? Welcome to leave a message in the comment area to discuss!

Produced by: Nutritionist Wang Guizhen

First published: Popular Science China popular science account "Nutritionist Wang Guizhen"