What exactly is coarse grains? "Grain" naturally refers to food crops, such as rice, wheat, sorghum, corn, etc., while "coarse" is of course a food that describes coarse quality, is more unfavorable to digestion, and takes some effort to chew. Therefore, coarse grains refer to those grains that are relatively rich in dietary fiber and coarse in texture and are not so easy to digest.
We call the grains that are good for digestion and have a high degree of processing "flour and rice", and those grains that are more natural, less processed and have higher dietary fiber retention are called "coarse grains".
Coarse grains have a strong sense of fullness. The white rice and white steamed bread noodles we usually eat are fine staple foods, which are characterized by very fast digestion and absorption, and the blood sugar rises quickly after fast food. The result of eating fine staple food is that you will soon be empty and feel hungry. After the rapid increase of blood sugar after a meal, it stimulates the secretion of a large amount of insulin, and soon forcibly lowers the blood sugar, making me hungry when the blood sugar is low.
Coarse grains are characterized by rich dietary fiber and complex carbohydrate structure, and some varieties of coarse grains also contain resistant starch. Therefore, the digestion and absorption speed of coarse grains is slow, the blood sugar after meals is relatively stable, and there is a strong sense of fullness. It is not easy to feel hungry after eating coarse grains.
The nutrition of coarse grains is more comprehensive than that of refined grains, and now many obesity belongs to malnutrition obesity. Coarse grains contain more crude fiber, have strong satiety and resist hunger; It can also absorb water and swell in the intestine, increase the volume of intestinal contents, prevent constipation and take away excess oil in the intestine by the way; Eating coarse grains is slow in digestion and slow in raising blood sugar, which is also not conducive to fat synthesis.
Conclusion The diet to lose weight needs to reduce calorie intake appropriately, and coarse grains are also staple foods, and the calories are not low. Eating too much will not only make you thinner, but also increase your weight because of excessive calorie intake. However, we often hear that to lose weight, we should eat more coarse grains. This is mainly because most people's staple foods now are white steamed bread, white rice and white noodles made of refined white rice flour. Compared with coarse grains, these refined staple foods have less dietary fiber content, and many nutrients such as vitamins and minerals are removed, which makes people more likely to gain weight.