The more whole grains you eat, the better? Debunking 3 myths: Keep healthy instead of getting sick

The more whole grains you eat, the better? In recent years, there has been a health trend in China, and the big star of healthy diet, "whole grains", is widely favored by the public because it is rich in dietary fiber, B vitamins, and a variety of antioxidant ingredients. Nutritionists point out that a balanced diet with whole grains as the basis can add points to health, and only by dispelling these three myths can you stay healthy and avoid illness.

Whole grains include: brown rice, whole wheat, brown barley, etc.

Zhang Lijuan, director of the Nutrition Department of Tainan Municipal Hospital, pointed out that the definition of whole grain means that after the whole grain is processed, it still retains the same proportion of endosperm, germ and bran (or bran layer) as the original grain. All three are indispensable to be called a whole grain, such as brown rice, whole wheat, brown coix seed, brown corn, etc.

Foreign studies have also found that consuming 48 grams of whole grains per day can reduce chronic diseases by 20 to 40% and control obesity. Therefore, people are advised to eat whole grains with their three meals a day. For example, choose oatmeal, whole wheat toast or bread for breakfast, or choose oatmeal rice, multi-grain rice, brown rice, etc. as staple food for lunch and dinner.

Zhang Lijuan, director of the Nutrition Department, emphasized that if you want to fully supplement the nutrients contained in whole grains in your daily diet, the easiest way is to replace white rice with brown rice. You can start by mixing brown rice and white rice in a 1:1 ratio, and gradually increase the proportion of brown rice to increase your intake. Alternatively, choosing homemade oatmeal, millet porridge and other snacks are all good choices.

Whole grains have many benefits. Let’s debunk these three myths first.

Myth 1. The more whole grains you eat, the better?

• The calories in whole grains are the same as those in white rice, but whole grains are high in fiber and are easier to make you feel full. They are a good choice for people with diabetes or obesity, but portion control is still necessary. Whole grains are also not suitable for people with digestive problems such as gastric ulcers, post-gastric surgery, or those who are prone to bloating.

"Whole grains", the big star of healthy diet, are widely favored by the public because they are rich in dietary fiber, B vitamins, and various antioxidant ingredients.

Myth 2. The more variety of whole grains, the better?

• In addition to single products such as brown rice, barley, cereal, oats, and various beans, there are many businesses on the market that have launched five-grain rice, ten-grain rice, and even whole grain foods with more than 20 kinds of grains, providing a wide variety of choices. However, if gout patients eat too much beans, their uric acid level will increase, so when choosing whole grains, the intake of beans should be reduced to the minimum. In addition, white rice is suitable for kidney patients, and whole grains are not recommended because the phosphorus content in whole grains is high, which is not conducive to disease control.

Myth 3. As long as it is whole grain, it is good?

• In response to consumers' busy lives and food convenience, many businesses have launched instant powdered packaged foods to simplify the way of preparing grains. In order to make whole-grain foods taste better, products sold on the market usually contain many additives. For example, some instant multi-grain powders or whole-wheat biscuits are high in sugar, creamer and fat. These cereals are not good for your health.

【Purchase Tips】:

It is recommended to choose vacuum-packed grain products and pay attention to the integrity of the packaging, making sure that the grains are firm, uniform and complete, free of mold, sand, insects and other foreign matter. At the same time, you should pay attention to the shelf life. After unpacking, place it in a sealed, dry container in a cool place. Do not store it for too long or in a humid place to avoid insect infestation and mold.