"Whole Grain" or "Whole Grain" has become a trendy term, and nutrition experts around the world are advocating for the consumption of whole grains because their health benefits have been supported by extensive research. So, what is a whole grain? Are whole grains the same as coarse grains or miscellaneous grains?
The term "whole grain" refers to unrefined cereal seeds that have not been stripped of their bran and germ. Most coarse grains fall under the category of whole grains, such as millet, brown rice, sorghum, various types of colored rice (including brown, black, purple, red, and green rice), wheat kernels, barley kernels, rye kernels, buckwheat kernels, as well as milled or flattened grains like oatmeal and whole wheat flour. As long as the outer bran and germ layers of the grain are not removed, preserving the original nutritional value of the seed, it can be considered a whole grain.
However, not all coarse grains are considered whole grains. For example, cornmeal is a coarse grain, but the corn germ and seed coat have been removed, so it cannot be considered a whole grain. Even if you directly chew on a corn cob, it may not be considered a whole grain. This is because when many people chew on it, they leave the white germ and some translucent seed coat on the cob, missing out on all the nutrients, so it cannot be considered a whole grain. If you chew it clean, you will obtain all the nutrients from the corn kernels.
There are also some foods that, although not grains, can be consumed as staple foods and are whole grains that have not been refined. These foods, called miscellaneous grains, have similar benefits to whole grains and may even be more beneficial to health. Examples include red beans, mung beans, various types of kidney beans (also known as green beans, snap beans, or navy beans), dried peas, dried fava beans, etc. Replacing some refined white rice and white flour with these foods is a very healthy choice. Additionally, lotus seeds, fox nuts, and Job's tears have similar nutritional profiles to grains and can also be considered as candidates for whole grain foods.
The majority of staple foods we consume on a daily basis are made from white rice and white flour. White rice, white steamed buns, white bread, white noodles, white pancakes, dumplings and buns made from white flour, pastries and biscuits made from white flour, rice noodles, rice vermicelli, rice cakes, rice dumplings, and glutinous rice balls made from white rice or glutinous rice... These white rice and white flour foods are refined grains, with over 70% of their vitamins and minerals lost in the refining process and very low nutritional value. Their fiber content is also very low. Consuming these foods as the main staple for three meals a day, coupled with greasy dishes and lack of exercise, can easily lead to obesity, fatty liver, diabetes, high blood lipid levels, and coronary heart disease, which are common modern diseases.
Therefore, it is advisable to consume less white rice and white flour and instead choose a variety of ingredients mentioned above according to personal preferences and gastrointestinal tolerance. This will help increase the supply of nutrients, prevent chronic diseases, and slow down the aging process.
According to existing research evidence, in order to reap the benefits of whole grains and miscellaneous grains, one needs to consume about 50 grams per day. The more you consume, the more noticeable the benefits.
How many incredible benefits can you gain by replacing refined white rice and white flour with the above-mentioned whole grains and miscellaneous grains?
Benefit 1: Consuming whole grains and miscellaneous grains increases nutrient intake
Compared to white rice, whole grains provide more than three times the amount of vitamin B1, vitamin B2, potassium, magnesium, and other minerals for the same weight and energy content. For example, compared to refined wheat flour, whole wheat kernels contain four times the amount of vitamin B1. Similarly, compared to white rice, millet contains five times the amount of potassium and iron. Therefore, consuming coarse grains (whole grains) allows people to obtain more nutrients while feeling full. People with poor gastrointestinal health should not reject coarse grains simply because of their "rough" appearance. As long as the right types are chosen, consuming coarse grains will not burden the digestive system but instead help absorb more nutrients. For example, millet, brown rice, sorghum, brown rice, and lotus seeds are easy to digest and absorb when cooked into porridge.
Benefit 2: Consuming whole grains and miscellaneous grains provides more disease-preventing and health-protecting components
Whole grains and miscellaneous grains not only contain more dietary fiber and various vitamins but also provide more antioxidants. Grains with red, purple, or black outer layers are good sources of anthocyanins, while yellow whole grains contain carotenoids. Barley and oats also contain abundant beta-glucans. These substances have various health benefits, such as preventing cancer, coronary heart disease, helping control postprandial blood glucose and blood cholesterol levels, and delaying eye aging. In contrast, the health-promoting components in white rice and white flour are minimal.
Benefit 3: Consuming whole grains and miscellaneous grains high in fiber helps reduce the risk of colon cancer
It is widely known that whole grains and miscellaneous grains are rich in dietary fiber, including resistant starch. For the same weight, they provide more dietary fiber and resistant starch, which not only helps with bowel movements, especially for people with constipation, but also promotes the growth of beneficial bacteria in the colon, improving the intestinal microbial environment and reducing the risk of colon cancer.
Benefit 4: Consuming whole grains and miscellaneous grains leads to a slower rise in postprandial blood glucose, making them most suitable for diabetics
The more refined and soft the staple food, the more rapid the increase in blood glucose. Even with the same amount of starch, whole grain legumes require chewing and have a slower digestion speed, resulting in lower postprandial blood glucose levels and a reduced need for insulin. Diabetics should choose various types of legumes, oats, barley, brown rice, and other mixed staple foods. This will make it easier to control postprandial blood glucose levels and avoid hunger and hypoglycemia.
Benefit 5: Consuming whole grains and miscellaneous grains provides a stronger feeling of fullness, even when consuming porridge
A bowl of porridge made from whole grains and legumes can make you feel full for a long time. On the other hand, refined white rice and bread, despite having the same energy content, are quickly consumed and do not provide a strong feeling of fullness, making it easy to feel hungry. This often leads to unconscious consumption of more calories. If you want to lose weight in the long term, you need to control the energy intake while ensuring an adequate supply of vitamins, minerals, and other nutrients. Why not choose whole grain and legume porridge, which provides a stronger feeling of fullness and richer nutrition under the same energy conditions?
Benefit 6: Consuming whole grains and miscellaneous grains helps prevent obesity
Research has shown that people who consume the most whole grains are less likely to gain weight as they age, while those who consume refined white rice and flour have a much higher risk of weight gain in middle age. Consuming whole grains and miscellaneous grains is less likely to lead to overeating, and the slow rise in postprandial blood glucose levels and reduced insulin demand help suppress fat synthesis.
Benefit 7: Consuming whole grains and miscellaneous grains effectively prevents post-meal lethargy
Many people experience feelings of lethargy, slow thinking, and even drowsiness after consuming meals like rice topped with braised meat or boxed meals. Despite not being greasy or hard to digest, these meals, which consist mainly of refined and soft staple foods, cause a rapid increase in blood glucose levels and high levels of insulin, which may contribute to post-meal lethargy.
Benefit 8: Consuming whole grains and miscellaneous grains helps maintain physical and mental energy
B vitamins, especially vitamin B1, are essential for the efficient functioning of the nervous system and ample physical energy. Lean pork is rich in vitamin B1, but it also contains a significant amount of saturated fat and cholesterol, so it should only be consumed in small amounts. Due to fear of weight gain, many women avoid consuming staple foods and meat. Due to concerns about increased blood glucose and blood lipid levels, many diabetics also avoid consuming staple foods and meat. This significantly reduces the supply of vitamin B1. Therefore, whole grains, legumes, and potatoes are the most practical sources of vitamin B1 in the diet. People who regularly consume whole grains and miscellaneous grains often have abundant energy and are less prone to fatigue.
Benefit 9: Consuming whole grains and miscellaneous grains helps balance hormone levels
Research has found that women who are overweight or obese are more likely to develop uterine fibroids and have a higher risk of breast cancer. Women who consume a higher amount of whole grains and miscellaneous grains tend to have lower body fat content under the same conditions, which is beneficial for preventing the aforementioned diseases. Consuming more dietary fiber from whole grains and miscellaneous grains also helps reduce the utilization of cholesterol in the diet, avoiding excessively high levels of estrogen and other steroid hormones. Some women with mild breast hyperplasia and severe premenstrual breast pain often experience relief or even elimination of symptoms after switching to a diet rich in whole grains and miscellaneous grains and increasing exercise, reversing the trend of hyperplasia.
Benefit 10: Consuming whole grains and miscellaneous grains helps improve skin quality
Consuming whole grains and miscellaneous grains as the main staple food promotes smooth bowel movements due to the intake of dietary fiber, and it helps balance hormone levels. Additionally, it provides a rich supply of B vitamins, which reduces excessive oil secretion, acne, cracking, and seborrheic dermatitis, gradually improving skin texture.
People often fear whole grains and miscellaneous grains due to their coarse texture. However, for diabetics, the soft and chewy texture of whole grains and legumes is beneficial for blood glucose control. If digestion is poor despite not having hypertension, using a blender to turn coarse grains and legumes into a smooth paste is a great option. The texture is very delicate and convenient, even more so than cooking rice porridge. Using a pressure cooker to cook mixed grain porridge is also not troublesome compared to using a rice cooker to cook rice. The texture is soft, the aroma is strong, and the nutritional value is completely different from white rice porridge. Therefore, regardless of the individual, it is beneficial for everyone's health to enjoy the happiness brought by whole grains and miscellaneous grains!
