Whole grain is a kind of grain that has not been refined or tabletted, but still retains the endosperm, embryo, shell and its natural nutrients of a whole grain. Include cereals such as wheat and corn, beans such as soybeans and mung beans, and potatoes such as sweet potatoes, yams and taro.

Take wheat grain as an example, it contains 80% endosperm, 15% chaff and 5% germ, among which chaff is rich in dietary fiber. Germ is rich in protein, vitamin B 1, vitamin B2, etc., and has high nutritional value.

At present, the staple foods such as white rice and white flour, which are more common on the dining table, have only endosperm after finishing. Although it tastes better and is easier to digest, it will lose a lot of nutrients needed by the human body during processing.

2. There are three "fat-burning" nutrients hidden in whole grains.

Compared with eating flour and rice, why eat more whole grains, and the waistline is not easy to increase? The reasons may be as follows:

Whole grains are rich in resistant starch.

Whole grains are rich in resistant starch, which makes them feel more full and can reduce the total food intake; It can also delay digestion and absorption, not only delay the rise of postprandial blood sugar, reduce blood sugar fluctuation, but also prevent excessive sugar from being converted into fat, which is more conducive to weight control.

Whole grains are rich in B vitamins.

Compared with flour and rice, the whole grain retains the germ rich in B vitamins, which is an important catalyst in the process of fat decomposition-vitamin B 1 helps the body to convert glucose into heat and reduce fat production; Vitamin B2 can help fat burning; Vitamin B 12 can promote metabolism and improve the metabolic utilization rate of fat, sugar and protein.

Whole grains are rich in dietary fiber.

Compared with flour and rice, coarse grains retain bran rich in dietary fiber: on the one hand, dietary fiber can wrap carbohydrates, cholesterol and various fatty substances in the intestine, reducing excessive absorption of these substances in the intestine, thus inhibiting fat accumulation and reducing blood lipid levels to a certain extent; On the other hand, dietary fiber can enhance satiety and control food intake after absorbing water.

Excerpted from Beijing Satellite TV. I'm big doctor.