Whole grains are widely recognized as an integral part of a healthy diet and are promoted as a remedy for digestive health, weight control, and disease prevention. However, some recent studies have found that long-term consumption of large amounts of whole grains may bring some unexpected "annoyance". These problems can affect not only our physical health, but also our quality of life.
1.Excess dietary fiber: hurts the stomach and intestines.
We've been told for a long time that dietary fiber is a key component of a healthy diet. The dietary fiber rich in whole grains is also highly prized. However, more dietary fiber is not always better. Excessive intake of dietary fiber can increase the burden on the gastrointestinal tract, lead to gastrointestinal discomfort, and even cause diarrhea and other problems. Especially for people with poor gastrointestinal function, excessive intake of whole grains may aggravate gastrointestinal discomfort and affect quality of life.
To avoid gastrointestinal problems caused by an excess of dietary fiber, we can find in theWhile consuming whole grains, increase fiber-rich foods such as vegetables and fruits to maintain a variety of diets to reduce the burden on the gastrointestinal tract.
2.Antinutrient effects: Inadequate nutrient absorption.
In addition to dietary fiber, whole grains also contain some antinutrients, such as phytic acid, oxalic acid, etc. These antinutrients bind to nutrients in food and affect their absorption and utilization, especially trace elements such as calcium, iron, and zinc. Long-term excessive intake of whole grains can lead to deficiencies in these nutrients, which in turn can affect physical health.
To avoid the effects of antinutrients on nutrient absorption, we can choose:Appropriate amount of whole grains, and reduce the content of antinutrients through cooking, processing, etc., while combining with other foods to ensure the full intake of various nutrients in the body.
3.Loss of appetite: affects mood and quality of life.
While whole grains are considered an important part of a healthy diet, they have a rough texture, and eating too much of them can lead to taste fatigue, which in turn can reduce appetite. Long-term monotonous use of coarse grains may affect mood and quality of life, make people have an unpleasant eating experience, and even affect daily life.
Therefore, choosing a moderate amount of whole grains in the diet, combined with other foods with better taste, can better satisfy the appetite, maintain a good eating attitude, and promote the balanced development of physical and mental health.