What exactly is coarse grains? "Grain" naturally refers to food crops, such as rice, wheat, sorghum, corn and so on. And "coarse" is of course to describe food with rough texture, which is not conducive to digestion and needs some effort to chew. So coarse grains refer to those grains that are relatively rich in dietary fiber, rough in texture and not so easy to digest.
We call the grains that are conducive to digestion and have a high degree of processing "flour and rice", and those grains that are more natural, less processed and have higher dietary fiber retention are called "coarse grains".
Coarse grains have a strong satiety. The white rice and white steamed bread noodles we usually eat are fine staple foods, which are characterized by rapid digestion and absorption, and the blood sugar rises rapidly after fast food. The result of eating fine staple food is that you will soon be empty and hungry. After the blood sugar rises rapidly after meals, it stimulates the secretion of a large amount of insulin, which quickly lowers blood sugar forcibly, making me feel hungry when my blood sugar is low.
Coarse grains are characterized by rich dietary fiber and complex carbohydrate structure, and some varieties of coarse grains also contain resistant starch. Therefore, the digestion and absorption speed of coarse grains is slow, the blood sugar after meals is relatively stable, and there is a strong sense of fullness. It is not easy to feel hungry after eating coarse grains.
The nutrition of coarse grains is more comprehensive than that of flour and rice, and now many obesity belongs to malnutrition obesity. Coarse grains contain a lot of crude fiber, have a strong satiety and resist hunger; It can also absorb water and expand in the intestine, increase the volume of intestinal contents, prevent constipation and take away excess oil in the intestine by the way; Eating coarse grains is slow to digest and slow to raise blood sugar, which is also not conducive to fat synthesis.
Conclusion Diet to lose weight needs to reduce calorie intake properly, coarse grains are also staple food, and calories are not low. Eating too much will not only make you thinner, but also increase your weight by eating too many calories. However, we often hear that to lose weight, we should eat more coarse grains. This is mainly because most people's staple foods are white steamed bread, white rice and white noodles made of refined white rice flour. Compared with coarse grains, these refined staple foods contain less dietary fiber, and many nutrients such as vitamins and minerals are removed, which makes people more likely to gain weight.