The benefits of eating whole grains:
With food, balanced nutrition. As early as in Huangdi Neijing, Su Wen put forward the principle of "five grains for nourishment, five fruits for help, five livestock for benefit, five vegetables for filling, and the smell is consistent to replenish essence", which also shows the dominant position of five grains in diet.
Nutrition believes that the best diet is actually a balanced diet. The first principle of a balanced diet requires that foods be as diverse as possible. One is variety, that is, try to eat all kinds of food, such as grain, meat, beans, milk, eggs, vegetables, fruits, oil, fat and so on; The other is the diversity of species, that is, we should try to eat all kinds of food, such as pork, beef, mutton, chicken, fish, rabbits, ducks and so on.
The same is true of grain. Eating only polished rice and white flour and coarse grains, such as millet, corn, buckwheat, sorghum and oats, is not in line with the principle of dietary balance. This ancient Chinese medicine book Huangdi Neijing has been recognized.
"Five grains are for nourishment, five fruits are for help, five livestock are for benefit, and five vegetables are for supplement". Among the five grains, rice and wheat are generally considered to belong to flour and rice; Coarse grains refer to other grains except rice and wheat, that is, corn, buckwheat, oats, millet, sorghum and potatoes mentioned above. Some trace elements in miscellaneous grains, such as iron, magnesium, zinc and selenium, are more than those in flour and rice. These trace elements are of great value to human health. The contents of potassium, calcium, vitamin E, folic acid and bioflavonoids in coarse grains are also richer than those in flour and rice.
Coarse grains are good for diabetes. Replacing some flour and rice with coarse grains is helpful for diabetic patients to control their blood sugar.
Studies show that the postprandial blood sugar changes after eating coarse grains and miscellaneous beans are generally less than those of wheat and ordinary rice, which is beneficial to blood sugar control of diabetic patients. Some foreign diabetic dietary guidance organizations suggest that diabetic patients should try to choose coarse grains and miscellaneous beans, which can be eaten as staple food or part of staple food. But the ability of these coarse grains and miscellaneous beans to maintain postprandial blood glucose response is also different. Such as oat, buckwheat, barley, Redmi, black rice, adzuki bean and lentil, can obviously relieve postprandial hyperglycemia of diabetic patients, reduce blood sugar fluctuation within 24 hours, and reduce fasting blood sugar and insulin secretion, which is beneficial to blood sugar control of diabetic patients.