Do you eat these "pseudo-coarse grains" every day?
1. Partial whole wheat bread.
There are many whole wheat breads on the market that are labelled as whole grains. Although coarse grains are used as raw materials, wheat flour is the first place in the ingredient list. In fact, the main ingredient in real whole wheat bread should naturally be whole wheat flour. In order to meet the taste of the public, merchants will also add a lot of sugar, oil and salt to enhance the taste, but the calories are basically the same as ordinary bread. Real whole wheat bread must include wheat chaff, bran, as well as endosperm and germ, and the three parts of whole wheat flour are the most qualified raw materials for whole wheat bread.
2. Some cereals and multigrain biscuits.
In the process of making some cereals and multigrain biscuits, in order to make the taste better, some sugar, creamer, saccharin and many other added elements are often added. The taste is good, but the calories have increased, and the satiety brought to our body has become worse, and the nutritional value brought by dietary fiber will naturally be reduced or offset, and the purpose of using and absorbing the human body cannot be achieved.
3. Some multigrain steamed buns.
Coarse grain steamed buns, coarse grain wowotou and other coarse grain products are quite popular among the people. It's just that sugar may be added to these coarse grains in the production process, and it is human nature to love sweetness, and the slightest sweetness will also make children fall in love with coarse grains, but sugar is also a pure energy food. 1 gram of sugar will also produce 4000 calories, if you eat too much sugar, children may develop tooth decay and obesity, adults may cause problems with blood pressure and blood sugar, and as for obesity, it may also come to the door.
Fourth, long-boiled coarse grain porridge.
Coarse grains have a coarse taste due to their high dietary fiber content, so many people like to cook porridge for a longer time and are more mushy, but this is easy to gelatinize the starch in coarse grains, although the taste is better, but it also reduces the nutritional value of coarse grains, and it is easy to increase blood sugar after ingestion.
5. Floured coarse grains.
In terms of eating methods, many people like to beat coarse grains into powder, and then wash them into a paste with water, which is convenient and nutritious, but what you may not know is that this action of powdering will increase the glycemic index of food. For example, red beans, under normal steaming, the GI of red beans is nearly 23, but if it is beaten into powder and eaten JGI, it will more than triple to 72, becoming a high GI food, so people who need to control sugar must pay attention to this trap. If you like to eat coarse grain paste and need to control blood sugar, it is recommended to give priority to choosing a powder with a low glycemic index, such as mung beans, lentils, etc., and red beans, barley, black rice, etc.