If you only want to change one factor in your diet to reduce the risk of death, what is better to change? The statistical results tell us that only by increasing the whole grain intake can people's all-cause mortality be reduced by 15%.
In fact, most people know that eating whole grains is healthier. However, there are different opinions about what whole grains are. Some people say that "whole grains refer to those staple foods with dark colors and rough taste." I know they are healthy, but they are dark and rough, and they really taste bad "; Some people say that "whole grains are coarse grains, such as sorghum and buckwheat"; Others say that "whole grains are grains with skins, such as whole wheat flour and food made from whole wheat flour" ...
This issue of Food and Heart will show you what whole grains are. What are the healthiest whole grains? What are the benefits of eating whole grains?
1. What exactly is whole grain?
There are three main kinds of cereals that people contact daily: whole grains, refined grains and fortified grains.
When seeds germinate, all grains are whole grains. Whole grain contains the complete structure of a seed, which is mainly composed of seed coat, embryo and endosperm.
Bran is the outermost multi-layer epidermis of seeds, which contains a variety of antioxidants, B vitamins and dietary fiber, and can protect seeds from sunlight, insects, water and germs. Wheat bran is the wheat seed coat removed in the process of processing wheat into white flour, and rice bran is the rice seed coat removed in the process of processing brown rice into polished rice.
Germ is a part of seeds, which can germinate into new plants, and contains a variety of B vitamins, some protein, minerals and fats.
Endosperm can provide nutrition for germ germination until the bud breaks through the ground and can synthesize energy by itself through photosynthesis. Endosperm is the largest part of grain seeds, which contains a lot of carbohydrates, some protein and a small amount of vitamins and minerals.
Whole grain seeds and food raw materials processed from whole grain seeds can be called whole grains, such as wheat grains and whole wheat flour, while foods made from whole grains can be called whole wheat foods, such as whole wheat steamed bread, whole wheat bread and whole wheat noodles.
In the process of processing, the food raw materials formed by removing the seed coat and most or even all of the germ become flour and rice. Finishing will remove about a quarter of protein from seeds and significantly reduce at least 17 important nutrients.
Considering the loss of nutrition in the refining process and the harm to health caused by long-term consumption of refined grains, many countries are now trying to add some substances to refined grains to improve nutrition, which is fortified grains. However, these re-added nutrients are limited in variety and inappropriate in proportion, which cannot simulate the original nutritional structure of seeds and completely fail to realize the healthy value of whole grains.
Let's take wheat as an example to understand the difference between whole grains, refined grains and fortified grains.
As can be seen from the figure, compared with whole wheat flour, refined white flour loses a lot of protein, B vitamins, vitamin E and minerals; Although vitamin B 1, B2, folic acid and iron are added to the fortified flour, its proportion is completely different from that of whole wheat flour.
To sum up, whether the whole grains we eat every day are whole grains or not depends not on the kind, but on the processing. Only grains with intact seed coat, germ and endosperm and their products belong to whole grains. The concept of coarse grains should refer to rough machining, not specifically corn or sorghum millet.
What are the healthiest whole grains?
All parts of the world have their own unique whole grains. In China, the healthiest whole grains mainly include the following eight kinds.
1. Wheat
Whole wheat flour is a common whole wheat processing method in China. All kinds of foods made from whole wheat flour (such as whole wheat steamed bread, whole wheat noodles, whole wheat cakes and whole wheat bread) are very healthy whole grain foods.
In the Middle East, people not only grind wheat into flour to make pasta, but also often grind whole wheat into broken wheat grains, or dry immature green wheat grains, cook them into dry rice like rice, or add them to soup and salad to eat.
For friends who like soybean milk and eight-treasure porridge, soaking whole wheat (some electrical appliances such as high-speed mixers don't need soaking) to make wheat rice, wheat porridge or cereal soybean milk is a very healthy way to eat whole wheat.
2. Naked oats
In Europe and America, people often use whole oats to make whole oat bread, which is a very popular whole wheat food abroad.
In China, the planting area of oats is far less than that of wheat. But in Inner Mongolia, Shanxi, Hebei and other places, people will plant naked oats in large quantities. Naked oats, also known as naked oats, not only have unique taste and fragrance, but also have higher protein content than wheat, so it is a kind of cereal with high nutritional value. It is deeply loved by people in these areas and tourists who come here. Although Chihuoxin's hometown does not produce naked oats, it has fallen in love with naked oats since it was eaten once in Inner Mongolia.
It should be noted that in order to give full play to the health care value of naked oats, it is best to eat foods made of whole naked oats or whole naked oats powder, while foods made of refined naked oats powder will lose more than 1/4 of nutrition.
The favorite way to eat naked oats every day is to make naked oats rice and naked oats soybean milk, which is simple and delicious.
3. highland barley
Highland barley is the most important grain in Qinghai-Tibet Plateau, also known as naked barley. Barley is one of the common grains in foreign countries, and highland barley is also one of the common grains in China. At present, consumers have spread all over the country.
The precautions for using highland barley as a whole grain source are similar to those for wheat and naked oats. Only highland barley food with intact seed coat, germ and endosperm can give full play to its nutritional value, and too fine processing will greatly reduce its health benefits.
4. Brown rice
Brown rice is whole-grain rice which is obtained by hulling rice with little or no processing, and consists of rice bran, germ and endosperm. Compared with white rice, brown rice retains the nutrition of rice better.
The Yangtze River valley in China is the earliest area where rice is planted in the world, and there are extremely rich rice varieties. Except brown rice, black rice, purple rice and Redmi often keep the integrity of rice bran, germ and endosperm, belonging to whole grains.
Friends who don't like the taste of brown rice can also use these kinds instead, and the darker the whole grain color, the higher the antioxidant content, which is more conducive to health.
5. Xiaomi
Millet, also known as millet, is one of the oldest cultivated crops in the world. It originated from the Yellow River valley in China, and is currently cultivated in China, Indian, Ethiopian and Nigerian countries.
Although millet is regarded as flour and rice by many people, it is one of the most commonly eaten grains in our daily life, and it is rich in minerals, vitamins and dietary fiber.
6. Corn
Although corn is native to China, it is the favorite grain of many Americans.
Yellow corn is rich in minerals, B vitamins, dietary fiber and antioxidants (mainly lutein and zeaxanthin). Long-term consumption of corn rich in lutein and zeaxanthin can reduce the risk of macular degeneration and cataract.
It should be emphasized that unprocessed corn is good for health, and peeled and refined corn will lose a considerable part of nutrition; As a whole grain, corn refers to the traditional yellow corn (old corn). The especially sweet fruit corn, which is popular now, is not a healthy whole grain and should not be eaten more.
7. Buckwheat
Buckwheat is one of the most commonly eaten whole grains in northern China. Although it is called wheat, it is far from wheat and barley and does not contain gluten.
Buckwheat is rich in resistant starch besides minerals, vitamins and dietary fiber, which can promote the proliferation of beneficial microorganisms in the intestine and enhance the intestinal barrier function.
8. Quinoa
Although the taste of quinoa is exquisite, it is an out-and-out whole grain, which is very suitable for friends who pursue health, but can't stand the taste and color of whole grain. For details, please refer to Weekly Healthy Breakfast (87)-Is quinoa really the healthiest grain?
To sum up, whole grains are not coarse grains, regardless of coarse grains, flour and rice, as long as they are properly processed, they can be used as whole grains, and long-term consumption can promote health. Although wheat grains are the most familiar grains, except whole wheat, whole naked oats and whole highland barley, the other five grains (including brown rice, millet, corn, buckwheat and quinoa) do not contain gluten, which can be used as a healthy choice for people who are gluten intolerant or allergic.
3. What are the benefits of whole grains to people?
Since we want to prevent premature death and improve physical and mental health by eating whole grains, knowing the specific benefits of eating whole grains regularly will make us more motivated.
1. Improve intestinal barrier function
Different whole grain foods contain different prebiotics, and the types of prebiotic products are completely incomparable. For example, arabinoxylan contained in wheat, β -glucan contained in naked oats, quercitrin contained in quinoa and polyphenols contained in highland barley. These different prebiotics can promote the proliferation of different beneficial microorganisms. (20 common foods with the highest prebiotic content)
Long-term consumption of a variety of balanced and diversified whole grain diets will help to build a stable and diversified intestinal flora, enhance the intestinal barrier function and enhance immunity.
2. Slow digestion has little effect on blood sugar.
Compared with flour and rice, whole grains are digested slowly, and the fluctuation of blood sugar and blood insulin caused by eating is smaller, which is more beneficial to health.
3. Reduce mortality
A large-scale survey of 15000 people showed that with the increase of whole grain intake, the mortality rate of people decreased obviously.
4. Reduce the risk of type 2 diabetes
The American Nurses' Health Survey found that compared with women who eat less whole grains, women who eat more whole grains can reduce the risk of diabetes by more than 30%.
Help control weight
People who eat more whole grains tend to eat healthier, have lower body mass index and are less likely to be obese.
6. Prevention of metabolic syndrome
Eating whole grains often helps to prevent metabolic syndrome, thus reducing the risk of diabetes and cardiovascular and cerebrovascular diseases.
7. Reduce the risk of heart disease
A large number of studies have found that eating whole grains can reduce the risk of heart disease; Increasing the whole grain intake of 10g every day can reduce the risk of heart attack by 30%.
8. Reduce cholesterol levels
A study by Northwest University School of Medicine found that eating whole oats can lower cholesterol levels and reduce the risk of atherosclerosis.
9. Lower blood pressure
Whole grain diet rich in dietary fiber can not only prevent hypertension, but also help hypertensive patients to control their blood pressure better and reduce the risk of other cardiovascular and cerebrovascular diseases.
10. Reduce the risk of stroke
A study by Harvard University found that women who eat a lot of whole grain foods have a lower risk of stroke.
1 1. Reduce cancer risk.
Studies have found that a whole grain diet can reduce the risk of at least 20 kinds of cancers, such as colon cancer, rectal cancer, prostate cancer and breast cancer.
Food warm heart summary:
Here are some automatic and faster dinners, which can make us get enough nutrition, feel full and control our weight every day.
Day 1。 Purple cabbage, red pepper, cauliflower, bean curd soup, whole wheat rolls with lactic acid bacteria.
The next day. Stewed beef with carrot and potato and rice with quinoa and green wheat.
The third day. Whole wheat baking with purple cabbage, chrysanthemum and Chinese cabbage bean curd soup and lactic acid bacteria
The fourth day. Tomato, lettuce and corn mutton soup+spicy cabbage
The fifth day. Chinese cabbage and potato bean curd soup+baked steamed bread+tomato
Day six. Carrot, potato, lettuce, onion and shrimp mutton soup
The seventh day. Chinese cabbage and bean dregs meatball soup+fennel jiaozi+spicy cabbage.
Serious friends will find that these dinners have something in common, mainly simple high-quality protein food (mutton, fish, tofu and bean skin), staple food (baked lactic acid bacteria, rolls of lactic acid bacteria, coix seed, jiaozi, potatoes and corn) and full-color vegetables (purple cabbage, chrysanthemum, fennel, tomato and red pepper). Full-color vegetable collocation is not only to stimulate the senses and beautify. Different colors represent different types of pigments, such as chlorophyll, lutein, carotene, anthocyanin, lycopene and so on. The antioxidant capacity of these pigments is really getting higher and higher! For office workers and families, dinner should be the most qualified opportunity to supplement dietary fiber. Crude fiber food can make good bacteria in your intestines enjoy highly diversified nutrition and improve their living conditions. No matter the dietary fiber in whole grains or vegetables, it can produce beneficial short-chain fatty acids when it meets good bacteria in the intestine, which can greatly promote the health of the intestine and brain. This opportunity is not to be missed!
And remember, don't eat too much! Excessive calorie intake will be stored in the body in the form of fat, which will often increase your waistline and reduce your immunity; And don't eat less. Eating less not only affects sleep, but hungry intestinal bacteria may also eat your intestinal mucus layer if they have nothing to eat! In this case, intestinal leakage may occur more easily than other cases.
reference material
1./ food recipes/features/the truth about whole grains
3./ Nutrition/Whole Grain Foods