The coarse grains are relative to the fine grains such as white rice and white rice that we usually eat. They mainly include corn, millet, purple rice, sorghum, oats, buckwheat, wheat bran and various dried beans such as soybeans, green beans and red beans, mung beans and so on.
The advantages of eating coarse grains
The coarse grains are rich in insoluble cellulose, which is conducive to the normal operation of the digestive system. It works in conjunction with soluble fiber to lower the concentration of low-density cholesterol and triglycerides in the blood; increase the residence time of food in the stomach, delay the rate of glucose absorption after meals, and reduce high blood pressure, diabetes, obesity and cardiovascular.
Medical research has also shown that cellulose helps to fight various diseases such as stomach cancer, colon cancer, breast cancer, and ulcerative enteritis. But for coarse grains, we have not to eat more, because eating too much coarse grains also has disadvantages.
The disadvantage of overeating coarse grains
- If we eat too much coarse grains, our digestion will be effected. Excessive cellulose can cause acute symptoms such as intestinal obstruction and dehydration.
- Long-term overeating of coarse grains will also affect absorption, making the body lack many basic nutrients.
- For those ”special” people who need large amounts of nutrients, it is most obvious that they eat too much coarse grains, which affects the absorption. These people include pregnant and lactating women, as well as adolescents who are in the growth stage.
- Cellulose also has the effect of interfering with drug absorption. It can reduce the efficacy of certain hypolipidemic and antipsychotics.
There is no doubt that coarse grains usually taste worse than refined grains, which is one of the main reasons for people to avoid refinement. In addition, the coarse grain of poor taste also make many people think of the age of poverty and hungry, and the unpleasant experiences of those years. So it’s no surprise that few people really like to eat coarse grains. Nutrition and health care are the main drivers for people to choose and pay attention to coarse grains.
Because the digestive function of the elderly is diminished, and the child’s digestive function is not perfect, digesting a large amount of dietary fiber is a great burden on the gastrointestinal tract. Moreover, the absorption and utilization rate of nutrients are relatively low, which is not conducive to the growth and development of children.