How good are whole grains? Prevent obesity, prevent constipation, and help control blood sugar, everyone is familiar with it!
More and more people are beginning to actively eat whole grains, which is of course a good thing! However, no matter how good the food is, you have to pay attention to how to eat it! Once you eat it wrong, not only is it not beneficial, but it also hurts your body super wow!
Today, we have specially sorted out the common misunderstandings of eating whole grains, come and see, have you been tricked?
All whole grains
Do they help control blood sugar?
A N U A N - E A T I N G
Of course not!
Friends who need to control blood sugar should try to avoid coarse grains with high GI values such as rhubarb rice, sticky millet, and waxy corn. Try to choose low-GI coarse grains such as oats and black rice.
While eating whole grains, you should also pay more attention to your blood sugar response, and then make trade-offs according to the situation.
In addition, you should also try to choose whole grains for cooking, retain a certain chewy texture, and avoid beating and grinding coarse grains into paste.
With the right variety and the right cooking method, whole grains are still very good for blood sugar control!
Is it better to eat as much whole grains as possible?
A N U A N - E A T I N G
No!!!
No, don't tell Nuan that you are ready to eat whole grains, but your stomach is not yet!
The dietary fiber and resistant starch in whole grains can cause some pressure on the stomach and intestines. Replacing all the white rice and white noodles with coarse grains at once will cause problems such as flatulence and stomach pain.
Therefore, it is still necessary to slowly increase the proportion of coarse grains, starting with 3 parts of rice and white flour with 1 part of whole grain beans, gradually adapting to the stomach, and gradually changing the gastrointestinal flora, and after processing more coarse grains, it can be increased to 2:1 and 1:1 ratio.
You can't become fat by eating one bite, let's be gentle with ourselves when we eat coarse grains, you will feel that your physical strength is gradually increasing, and your digestion ability is getting better and better!
Is it enough to eat only corn sweet potatoes
Inadequate!!!
Corn and sweet potatoes are probably the most coarse grains in the country. When many friends talk about coarse grains, they only recognize these two, and even when it comes to eating coarse grains, they replace all staple foods with corn and sweet potatoes. It's not healthy.
Eating only corn is prone to vitamin B3 deficiency, and eating only sweet potatoes is prone to protein deficiency. Friends who love these two kinds of coarse grains must pay attention to eating more meat, eggs and milk. Of course, it's better to eat a variety of diets and not just focus on these two whole grains.
Black rice, brown rice, oats, red beans, mung beans, kidney beans, etc., are all good coarse grains! When cooking porridge, put more mixed beans, you can add a handful of brown rice when cooking, and when making pasta, add some whole wheat flour, which is a good idea~
Eating all kinds of whole grains together will have more comprehensive nutrition and more comprehensive health benefits~
It can be like boiling rice
Cook whole grains?
No!
If you cook whole grains in the same way as white rice noodles, you will probably get a pot of half-cooked coarse grain rice that is difficult to swallow. Forcing yourself to eat too coarse and hard foods can also cause damage to the stomach lining, thereby increasing the risk of stomach cancer.
Therefore, when eating whole grains, you should also care about the taste and take care of the stomach!
For example, brown rice and black rice need to be soaked for 2-3 hours in advance, while lotus seeds, seeds, etc., even need to be soaked overnight. Or you can choose a rice cooker with a "whole grain rice" function, or a pressure cooker with a pressure of more than 1.5 atmospheres.
As long as they are cooked properly, whole grains can also be soft and delicious, nutritious and easy to digest!
Are coarse grain biscuits also coarse grains
No!!!
As long as you look at the ingredient list and nutrition facts list, you will find that there is a high probability that there are not many coarse grains in coarse grain biscuits, but they are super high in calories and have a lot of sugar, oil and salt.
Including some nominal whole wheat bread with brown sugar pretending to be whole wheat, sweet and sweet, fried instant cereals, etc., are all super terrible pseudo-coarse grains with poor nutrition, fast glycemic rise, and fat people!
That's all for this issue. Do you also have the habit of eating coarse grains every day?Have you stepped on the above pits?What other misunderstandings of coarse grains do you know?Welcome to leave a message in the comment area to share~
What coarse grain pits have you stepped on?