It can be said that people who often eat rice noodles and people who often eat coarse grains represent two types of diet structure, which is also a true portrayal of most families. So, from the perspective of health, which is healthier? Which is good for your health, eating coarse grains or eating rice noodles? Don't eat wrong again!
In terms of nutrition, processed foods often lose a lot of nutrition, and rice noodles are no exception. In the grinding process, the most nutritious husk and germ are subdivided, and 75% of the remaining flour is starch (carbohydrate), which is easy to gain weight if eaten too much, and so is rice, with starch content of about 80%.
The nutrition loss of rice flour is serious, but the coarse grain does not have this problem, because it does not need deep processing, so the nutrition is preserved completely. Although coarse grains also contain starch, they are basically low. Among them, sweet potato and soybean only contain about 20% starch, and more importantly, coarse grains are high-quality carbohydrates, while rice noodles are refined carbohydrates, which are far from each other.
In terms of digestion, polished rice and white flour are rich in starch and have a more delicate taste. In addition, the digestion process is simple and addictive. Coarse grains are rich in dietary fiber, which is really difficult to digest if eaten too much, but it can promote gastrointestinal peristalsis and play a laxative role. In addition, coarse grains can also increase satiety and help to lose weight.
It can be seen that flour and rice are not as nutritious as coarse grains, and it is easy to cause fat accumulation and increase the glycemic index. What's even more frightening is that the authoritative medical magazine The Lancet believes that eating less coarse grains is the second biggest "diet killer" after high salt, and about 3 million people worldwide die every year because of low intake of coarse grains!
Academician Zhong Nanshan is also very worried about this situation. He said in a lecture that the health score of rice flour is not high, while coarse grains are obviously better, but people eat too little. According to WHO's recommendation (daily 1.25g coarse grains), rice flour needs to be replaced with coarse grains, which means that many people used to eat it upside down.
To sum up, eating coarse grains and rice noodles is not very strict. Academician Zhong Nanshan suggested that rice flour and coarse grains should be eaten together, in which rice flour should be eaten less and coarse grains should be eaten more. In addition, the Dietary Guidelines for Residents also suggest that the diet should be mainly cereals, and the daily intake of cereals and potatoes should be 250-400g g.
It can be said that it is beneficial to eat less rice flour and more coarse grains. According to the advice of nutrition experts, the diet should also pay attention to "thickness matching", and the ratio of coarse grains to coarse grains is 6:4, which is the most suitable. However, it should be noted that if you don't eat coarse grains at ordinary times, you must gradually increase the proportion so as not to cause gastrointestinal discomfort.