What exactly is coarse grains ? What are the benefits? Please, thank you

Coarse grains are relative to the fine grains such as polished rice and white flour that we usually eat!

The Dietary Guidelines for Chinese Residents recommend a daily intake of 50 100 grams of coarse grains. Whole grains include multiple meanings:

One refers to corn, millet, sorghum, oats, barley, buckwheat and other cereals other than rice and wheat, because of various reasons, such as millet grains are too small, oats and buckwheat grains are too sticky, they are not suitable for fine grinding.

II. II. IIRefers to rice or wheat that has not been refined, i.e., brown rice and whole wheat. Like whole grains, they are whole grains, called "whole grains" in the West, and they are only hulled to retain the harder outer layer and germ of the grains, and are rich in dietary fiber, vitamins and minerals like coarse grains.

The third refers to mung beans, red beans, lentils, broad beans, kidney beans, dried peas and other miscellaneous legumes (except soybeans). Although they are not cereals, their nutritional characteristics are very similar to cereals, and they are usually not milled and even eaten with skins, so they can be classified as coarse grains.

Sometimes, sweet potatoes, potatoes, yams, taro and other potatoes have the characteristics of coarse grains and can be classified as coarse grains.

Coarse grains are relative to the fine grains such as polished rice and white flour that we usually eat, mainly including corn, purple rice, sorghum, oats, buckwheat, wheat bran and various dried beans, such as soybeans, green beans, red beans, mung beans, etc.

Nutritional value: Coarse grains mainly include cereals (corn, millet, red rice, black rice, purple rice, sorghum, barley, oats, wheat, etc.), miscellaneous beans (soybeans, mung beans, red beans, black beans, broad beans, peas, etc.), and tubers (sweet potatoes, yams, potatoes, etc.). Various whole grains contain different nutrients, oats are rich in protein; Millet is rich in tryptophan, carotene, iron, and B vitamins; Beans are rich in high-quality protein and fat; Sorghum is rich in fatty acids, as well as iron. Compared with coarse grains, refined white rice and refined white flour lose some nutrients in the grain processing process, and the most serious is the loss of vitamin B1 and inorganic salts.

Coarse grains are easy to process, and many nutrients that are not found in fine grains are preserved. In terms of nutrient composition, coarse grains are relatively low in protein, rich in starch, cellulose, inorganic salts, and B vitamins.

Coarse grains are relative to the fine grains such as polished rice and white flour that we usually eat, mainly including corn, millet, purple rice, sorghum, oats, buckwheat, wheat bran and various dried legumes, such as soybeans, green beans, red beans, mung beans, etc.

Whole grains are rich in insoluble fiber, which helps to ensure the normal functioning of the digestive system. It works synergistically with soluble fiber to reduce blood concentrations of LDL cholesterol and triglycerides; Increases the residence time of food in the stomach, delays the rate of glucose absorption after meals, and reduces the risk of hypertension, diabetes, obesity and cardiovascular and cerebrovascular diseases.

Medical studies have also shown that cellulose helps fight many diseases such as stomach cancer, bowel cancer, breast cancer, ulcerative enteritis, and more. However, for coarse grains, we should eat more, but we should not eat too much, because overeating coarse grains also has disadvantages.

Taking people between the ages of 25 and 35 as an example, if they eat too much "coarse", it will affect the absorption of protein, inorganic salts and some trace elements by the body's functions, and even affect the body's reproductive ability.

The disadvantages of overeating whole grains.

1.If you eat too many whole grains, it will affect digestion. Too much fiber can lead to acute symptoms such as intestinal blockage and dehydration.

2.Long-term overeating of whole grains will also affect absorption, so that the human body lacks many basic nutrients. The so-called "noodles with vegetables" is a typical manifestation of malnutrition caused by eating too much fiber.

3.For those "special" groups with high nutrient requirements, the harm caused by overeating whole grains and affecting absorption is most obvious, including pregnant and lactating women, as well as adolescents who are in the process of growth and development.

4.Cellulose also has the effect of interfering with drug absorption. It can reduce the effectiveness of certain hypolipidemic drugs and antipsychotics.

3 ways to eat whole grains correctly.

1.Eat coarse grains and drink plenty of water in time The fiber in coarse grains needs to be backed by sufficient water to ensure the normal work of the intestines. Generally, if you eat 1 times more fiber, you need to drink 1 time more water.

2.Eat whole grains gradually Suddenly increasing or decreasing the amount of whole grains you eat can cause intestinal reactions. For people who usually eat mainly meat, in order to help the intestines adapt, when increasing the amount of coarse grains eaten, they should be gradual and not rushed.

3.Eat whole grains with meat and vegetables When we make food every day, in addition to taking into account our taste preferences, we should also consider the combination of meat and vegetables to balance the diet. The daily intake of coarse grains should be 30 to 60 grams, but it should also be adjusted according to individual circumstances.

Eating more whole grains is good for your health!

Coarse grains mainly include corn, millet, purple rice, sorghum, oats, buckwheat, wheat bran and various dry legumes, such as soybeans, green beans, red beans, mung beans, etc. Generally, there are three categories as follows: 1. Cereals:

Corn, millet, red rice, black rice, purple rice, sorghum, barley, oats, buckwheat, wheat bran, etc. 2. Miscellaneous beans: soybeans, mung beans, red beans, black beans, green beans, kidney beans, broad beans, peas, etc.

3. Tubers: sweet potatoes, yams, potatoes, etc.

Eating more whole grains is good for your health!

Except for rice and noodles, everything else should be coarse grains.

It is relative to the fine grains such as polished rice and white flour that we usually eat, mainly including corn, millet, purple rice, sorghum, oats, buckwheat, wheat bran and various dried beans, such as soybeans, green beans, red beans, mung beans, etc.

Corn, millet, purple rice, sorghum, oats, buckwheat, wheat bran, and various dried legumes such as soybeans, green beans, red beans, mung beans, etc.

Generally refers to grains other than rice and flour.

Grains that do not remove the outer part of the grain and retain the husk, aleurone layer, and germ are called whole grains, and they are also called coarse grains because of their rough taste. Brown rice, whole wheat, and other grains other than white flour and rice are all coarse grains. Colored rice such as purple rice and black rice are all brown rice, and oatmeal is also coarse grains.

Hello, dear, coarse grains refer to unprocessed or only simply processed cereals, beans, grains and other foods, such as corn, wheat steaks, brown rice, oats, sorghum, soybeans, mung beans, red beans, black beans, barley, buckwheat, etc. Compared with finely processed foods such as white rice and white flour, whole grains contain more dietary fiber, vitamins, minerals and plant proteins, which help promote intestinal peristalsis, lower blood sugar, lower blood lipids, and prevent obesity.

Summary. Hello, happy to answer for you, coarse grains refer to unrefined white rice flour, usually referring to whole grains, mixed legumes and tuber foods. Whole grains are commonly used in millet, corn, sorghum, oats, buckwheat, black rice, red rice, etc., miscellaneous beans mainly include red beans, mung beans, kidney beans, black beans, broad beans, peas, etc., and tubers are common in potatoes, taro, yams, sweet potatoes, etc.

Hello, I am glad to answer for you, coarse grains refer to non-refined white rice noodles, and usually Zhiyouji refers to whole grains, miscellaneous legumes and tuber foods. Whole grains are common millet, corn, sorghum, oats, buckwheat, black rice, red rice, etc., miscellaneous beans mainly include red beans, mung beans, kidney beans, black beans, broad beans, peas, etc., and tubers are common potatoes, taro, moxiao yams, sweet potatoes, etc.

Benefits of eating whole grains: high nutritional value, promote gastrointestinal peristalsis, prevent constipation, protect teeth, prevent middle, and control blood sugar. <>