Staple food is an essential part of Chinese cuisine, but in recent years, many people have been avoiding or reducing their intake of staple food for the sake of health or weight loss. So, how should we properly approach staple food? Let me clarify for you!
Attitudes towards staple food in China
1. "Eating too much staple food will make me gain weight, so I refuse to eat it in order to stay slim."
2. "Staple food is all carbohydrates, and consuming too much can lead to diabetes."
3. "Not eating staple food will make me stupid."
4. "Eating less or even no staple food is part of a healthy low-carb diet."
Eating too little staple food is more dangerous than eating too much
Research has found a "U-shaped curve" relationship between carbohydrate intake and life expectancy. Both low carbohydrate intake (less than 40% of total daily energy intake) and high carbohydrate intake (greater than 70% of total daily energy intake) are associated with increased risk of death. The lowest mortality risk is associated with moderate carbohydrate intake (50%~55%).
The reputation crisis of staple food
People avoid eating staple food for two main reasons:
1. Weight Loss
The main nutrient in staple food is carbohydrates, which, along with protein and fat, are referred to as "energy-providing nutrients." It is important to maintain a balance between these three nutrients, as excessive intake of any one of them can lead to fat accumulation. In relatively developed areas of China, insufficient intake of grains coupled with excessive consumption of fatty animal products is the main cause of obesity.
2. Blood Sugar Control
Not all carbohydrates are the same. If one only consumes refined white rice and purified starch, the nutritional content is very low. These types of carbohydrates are quickly converted into glucose in the body, which is not conducive to preventing chronic diseases. However, if one replaces these with whole grains and starchy legumes, while also consuming more vegetables, the blood sugar response will be lower. In addition, more dietary fiber and phytochemicals can be obtained, which helps prevent chronic diseases. The key to blood sugar control is not to avoid staple food altogether, but to choose foods with a lower glycemic index.
The four major benefits of staple food
1. Regulating Blood Sugar and Blood Lipids
Oats have a relatively high protein content among grains, and their amino acid composition is also suitable for digestion and absorption.
2. Providing Energy for the Intestines
Most unprocessed grains are rich in dietary fiber, which is beneficial for preventing constipation and promoting intestinal peristalsis.
3. Protecting Vision
100 grams of sweet potatoes contain a high level of beta-carotene, with 750 micrograms. For healthy adults, consuming half a sweet potato (about 200 grams) per day can meet the daily requirement of beta-carotene. Beta-carotene can be converted into vitamin A in the body, which helps protect vision, prevent night blindness, prevent dry skin, and has antioxidant properties.
4. Strengthening the Immune System
100 grams of potatoes contain 27 milligrams of vitamin C, which is higher than most root vegetables, fresh beans, and fruit vegetables. Vitamin C has antioxidant properties, enhances the immune system, and promotes the absorption of calcium, iron, and folic acid, among other benefits. Potatoes, as a type of tuber, are also rich in starch, which can reduce the loss of vitamin C.
