Roughage is relative to what we usually eat fine grains such as refined rice and white flour, can be divided into the following categories:

1, cereals: corn, millet, red rice, black rice, purple rice, sorghum, barley, oats, buckwheat / wheat bran, etc..

2, miscellaneous legumes: soybeans, mung beans, red beans, black beans, green beans, kidney beans, fava beans, peas and so on.

3, tubers: sweet potatoes, yams, potatoes and so on.

Nutrition of coarse grains

Crude grains are rich in insoluble fiber, which is conducive to safeguarding the normal functioning of the digestive system. It works synergistically with soluble fiber to reduce the concentration of low-density cholesterol and triglycerides in the blood; increase the retention time of food in the stomach, delay the rate of glucose absorption after meals, and reduce the risk of hypertension, diabetes, obesity, and cardiovascular diseases.

Medical research also shows that fiber helps fight stomach cancer, bowel cancer, breast cancer, ulcerative enteritis and many other diseases. But for coarse grains, we should eat more, but should not eat too much, because over-eating coarse grains also has bad effects.