As living standards improve, people are consuming more animal-based foods and less plant-based foods. According to relevant data, compared with 1962, the proportion of livestock product production in China to global livestock product production has significantly increased in 2002. This indicates that as living standards improve, people's consumption of meat is also increasing. Indeed, current farming methods can provide a large amount of meat for consumption. However, excessive consumption of meat, especially red meat, can increase the incidence of tumors.
How to Eat Coarse Grains for Better Health
Breaking the Bad Habit of Pursuing Refined Foods
With the development of the food processing industry and the emergence of new types of food, people have more and more options to enjoy various exquisite foods. When it comes to grains, people are increasingly fond of refined foods. Refined foods have good taste and appearance, which makes them popular among people. In the market, there are more and more shops producing and selling various exquisite cakes and breads.
Abundant scientific evidence has shown that consuming coarse grains, miscellaneous grains, and foods rich in dietary fiber can reduce the incidence of chronic diseases such as heart disease and diabetes. Several studies have also shown that this type of diet can significantly reduce weight. Almost all natural plant-based foods are beneficial for preventing tumors. Whole grains (such as coarse grains, brown rice, whole wheat, etc.) may not have the same taste and digestibility as refined foods, but they are nutritionally valuable. In addition to being rich in starch, they are also the main source of B vitamins, as well as minerals such as potassium, magnesium, calcium, and phosphorus, and nutrients such as fats, proteins, and dietary fiber. Many studies have shown that the larger the proportion of these foods in the diet, the lower the risk of cancer.
Increasing Coarse Grain Fiber for Cancer Prevention
Dietary fiber is found in plant-based foods such as vegetables, fruits, and grains. It can be divided into insoluble fiber (such as lignin, cellulose, hemicellulose, etc.) and soluble fiber (including pectin, gums, and mucilage), both of which have a protective effect on the intestinal mucosa. As for the research on the inhibition of colon cancer by dietary fiber, there are already a large number of experimental results and epidemiological survey conclusions to confirm it.
Studies have shown that the time food spends in the colon is closely related to the incidence of colon cancer. When a diet is mainly composed of high-fiber foods, it takes about 20-30 hours for food to pass through the entire digestive tract. However, if a diet is mainly meat-based, it takes about 80-100 hours for food to pass through the colon, which is 4-5 times longer. This leads to prolonged stagnation of waste in the intestines, increasing the burden on the intestines and making it more prone to carcinogenesis.
A research institution in Europe collected dietary data from 519,000 people and analyzed the relationship between their fiber intake and the occurrence of colorectal cancer. The data was sorted according to the amount of fiber intake. It was found that the top 20% of the population with the highest fiber intake had an average daily intake of about 34 grams of dietary fiber, while the bottom 20% had an intake of only about 13 grams. The result was that the population with the highest fiber intake had a 42% lower risk of developing colorectal cancer compared to the population with the lowest fiber intake.
How to Eat "Coarse" for Better Health
Although coarse grains are good for health, there are a few points to note when consuming them.
(1) Gradually increase the consumption of coarse grains: Some people consume very little coarse grains in their daily diet. Suddenly increasing the intake of coarse grains can cause gastrointestinal reactions. To help the intestines adapt, the consumption of coarse grains should be gradually increased and not rushed.
(2) How much to eat: It is recommended to consume coarse grains every two days. Middle-aged people, especially those with hypertension, hyperlipidemia, hyperglycemia, constipation, and those who spend a lot of time sitting in the office or socializing, should pay attention to consuming more coarse grains, about twice a day. The daily intake of coarse grains should be about 30-50 grams, not exceeding 1 ounce. It can also be adjusted according to individual circumstances, and it is best to consume them during dinner.
(3) Complementing coarse and fine grains: Coarse grains are often less processed and less digestible. Mixing coarse and fine grains together is a good way to consume them. Various types of mixed grain porridge and mixed grain rice available in the market often contain glutinous rice, miscellaneous grains, and various legumes, which are good food combinations and can be used more often.
(4) Balancing meat and vegetables: From a nutritional perspective, the combination of coarse and fine grains can also achieve nutritional complementarity, improving their bioavailability. For example, mixing corn, millet, and soybeans in a ratio of 1:1:2, and pairing them with meat and eggs, can significantly increase the overall nutritional value of the mixed food.
(5) Coarse grains are suitable for making porridge and rice: Regardless of the type of coarse grain, it is best to cook them with steaming, boiling, or other low-oil, low-salt cooking methods. For example, millet, oats, and coix seed are suitable for making porridge, which is nutritious and good for digestion.
(6) Although coarse grains are good for health, they may not be suitable for everyone. Generally, elderly people with poor gastrointestinal function and children with poor digestion should consume less coarse grains. Even if they do consume them, they should be consumed in a finely ground form. People with gastric ulcers and acute gastritis often require soft foods, so they should avoid coarse grains as much as possible. Patients with chronic pancreatitis or chronic gastritis should also consume less coarse grains to avoid indigestion.
In summary, the rougher and more difficult to consume, the more beneficial it is for health. For food, it is best to return to the most natural direction and obtain various nutrients from the most natural foods, which are the most complete, balanced, and healthy.
