Don’t treat coarse grain as food, it is delicious and healthy to eat whole grain food.

Whole grain food is what?

Grain is one of the most important foods for human beings. These staple foods that we eat every day have a great impact on our health. Scientific research has found that [whole grain food] is more beneficial to our health. So is what [whole grain food]?

Rice and wheat have just been planted, and after their shells are removed, they are 100% whole grain food. It retains [grain embryo and grain skin] and contains all the nutrients of a seed. Relatively speaking, these newly planted grains are sent to the factory and turned into white rice and flour that we often eat through the process of bran removal, embryo removal and polishing, which is [refined grain].

The best quality whole grain food is, of course, 100% whole grain food, which refers to brown rice, red rice, black rice, millet, buckwheat, oat kernels, naked oatmeal, highland barley, barley kernels, wheat kernels, corn, and whole wheat flour ground with whole kernels. These are generally available in coarse cereal stores at farmers’ markets.

Is it suitable for what people to eat whole grain food?

Whole grains contain more dietary fiber, healthy fats, multivitamins, minerals and phytochemicals than refined grains, which have great health benefits. Long-term intake of whole grains can also reduce the incidence of diabetes, cardiovascular diseases, cancer and obesity.

Whole grains are especially suitable as daily staple food for the following groups:

    Diabetes patients; For cardiovascular and cerebrovascular patients such as coronary heart disease and cerebral apoplexy, dietary fiber in whole grains can also better reduce blood lipid. Cancer patients or people with family history of cancer, especially intestinal cancer, pancreatic cancer, breast cancer, cervical cancer, etc.; Alcoholics are prone to beriberi due to vitamin B1 deficiency. Pregnant women and whole grain foods can better control blood sugar during pregnancy, provide more vitamins such as folic acid, and prevent fetal malformation. Obese people; Constipated people; Other people who need to remain healthy for a long time.

However, special reminders should be made: the elderly with gastropathy, patients with gastrointestinal ulcer and patients with inflammatory bowel disease may need to appropriately reduce the proportion of whole grain food so as not to aggravate gastropathy due to too rough food.

Are all the whole grain foods bought reliable?

In order to make real whole wheat biscuits or whole wheat bread, the raw materials must contain a certain proportion of whole wheat flour, which varies from 30% to 90% according to the regulations of different countries. This is mainly to take care of the taste of different consumers. If acceptable, whole wheat bread made of 100% whole wheat flour is the healthiest.

Some countries will put special [whole grain] labels on these products to regulate production and remind consumers to choose more healthy foods. The China Whole Grain Association is also actively working on labeling and believes that truly convenient and delicious [whole grain] will soon be available in supermarkets.

There are some biscuits in China that are advertised as “whole grain biscuits” on the packaging, but in fact they are only cookies made entirely of [wheat flour], or 100% refined grains, which are not real [whole grain food]. And making [whole wheat bread] with [wheat flour] and [bran] is not real whole grain food either, it is only slightly better than white bread. Everyone must keep their eyes open.

If we don’t trust to buy it, we will make it ourselves.

Whole grain food tastes rough, so it is not easy to make delicious food.

Mixing brown rice, oats, buckwheat, red rice, black rice and white rice according to a certain proportion to make [two-in-one rice], [coarse cereal rice] or [five cereals rice] is a better choice, and there is no problem in eating it every day. If you think dry rice tastes poor, you can consider homemade five cereals soybean milk, eight treasures porridge, etc.

For wheat products, you can buy whole wheat flour (slightly yellow in appearance and relatively rough), mix it with white flour according to a certain proportion and make whole wheat steamed bread, whole wheat steamed buns, whole wheat bread, etc. at home, which is a good choice.

From a health point of view, the higher the proportion of whole wheat flour in pasta, the better, but we should pay attention to whether the taste is acceptable. On the other hand, we should also beware of adding too much sugar and oil in order to pursue the taste.

Choosing whole grain food means choosing health!