Coarse grains, as the name suggests, refer to grains that have not been finely processed, such as whole wheat, brown rice, oats, etc. Whole grains retain more fiber, vitamins and minerals than refined grains, and their health benefits are self-evident. This article will dive into the benefits of a whole grains diet for your digestive system and overall health, as well as how you can incorporate more whole grains into your daily routine.
Characteristics and nutritional value of whole grains
Coarse grains are highly prized mainly because they retain the outermost layer of the cereal's bran and germ and are rich in dietary fiber, vitamins, and minerals. In contrast, refined grains are mostly stripped of these beneficial components, making them less nutritious. Whole grains, on the other hand, are not only nutritious, but they are also more likely to fill your stomach, helping you control your diet and maintain a healthy weight.
Benefits of whole grains for the digestive system
Promote intestinal peristalsis: The dietary fiber in whole grains can increase the volume in the intestines, promote intestinal peristalsis, help bowel movements, and prevent constipation.
Maintain the balance of intestinal flora: The dietary fiber in whole grains can be fermented by the beneficial bacteria in the intestine to produce short-chain fatty acids and other beneficial substances, which helps to maintain the balance of intestinal flora and promote intestinal health.
Prevention of colon cancer: Several studies have shown that long-term consumption of whole grains can reduce the risk of colon cancer, which is related to the anti-cancer effects of dietary fiber and plant compounds in whole grains.
Regulates blood sugar and insulin levels: The dietary fiber in whole grains can delay the digestion and absorption of carbohydrates, reduce fluctuations in blood sugar and insulin, and help prevent diabetes and alleviate symptoms in people with pre-existing diabetes.
How can I increase my intake of whole grains?
Although there are many benefits of whole grains, many people may not be used to eating them in daily life. Here are some simple and easy ways to help you increase your whole grains intake:
Choose whole-grain products: When buying bread, pasta, rice, and more, choose whole-grain or whole-grain products instead of refined grain products.
Try new grains: In addition to the common wheat and rice, there are many other types of whole grains, such as oats, brown rice, corn, buckwheat, etc., you can try a variety of whole grains to increase the variety of your diet.
Homemade coarse grains: Try making homemade coarse grains at home, such as homemade whole wheat bread, oatmeal crackers, brown rice porridge, etc., which are not only healthier, but also tastier.
Adjust the taste gradually: If you are not used to the texture of whole grains, you can gradually adjust the taste, starting with a small amount and slowly increasing the intake of whole grains to allow the body to gradually adapt.
Summary
Whole grains are an extremely nutritious food that is essential for maintaining digestive and general health. It is rich in dietary fiber, vitamins and minerals, which help promote intestinal peristalsis, maintain the balance of intestinal flora, prevent colon cancer, regulate blood sugar and insulin levels, etc. Therefore, let's add more coarse grains to our daily diet, enjoy healthy and delicious food, and also add a "coarse grains" umbrella for our health.