What does roughage include? What does flour and rice include? For this question, first I would like to ask you "Is rice a coarse food?" Rice is obviously the most standard flour and rice!

But when you think about it, the answer is not that simple. Rice can be flour and rice, aka regular white rice, coarse grain, aka brown rice, or something in between coarse grain and flour and rice, aka germ rice, depending entirely on the method and degree of processing.

Rice, wheat and other cereal seeds consist of four main parts: the husk, the dextrin layer, the endosperm and the germ. If the hull, the pasty layer and the germ are removed during the milling process, and only the endosperm is retained, fine rice such as white rice and white flour (flour and rice) can be obtained; if there is no fine hard milling, or if the hull, the pasty layer of the whole grain, the endosperm and the germ are still retained after the milling, crushing and flaking, the whole grains, such as brown rice and whole wheat, i.e. coarse grains, can be obtained; if the hull and the pasty layer are removed after the processing, but the endosperm and the germ are retained If the hull and paste layer are removed after processing, but the endosperm and germ are retained, you get "germ rice", which is between coarse grains and flour and rice.

Brown rice, whole-wheat flour, wheat grains, barley grains, millet grains, oat grains, oatmeal flakes (oatmeal), or

"whole grains" such as crushed oats, maize kernels, whole maize kernels (couscous) or crushed maize residue, green rye, sorghum, rye, rye, and teff, are the most typical coarse grains. .

Mixed beans such as red beans, mung beans, lentils and peas also belong to coarse grains. Although they are not grains, the nutrient content is very close to that of grains and basically retains the nutrients of the outer layer of legumes. Best of all, studies have shown that their health benefits are comparable to dry whole grains, so they should be included in roughage. However, most of the bean paste fillings on the market are peeled and starchy, and cannot be considered coarse grains or whole grains. In addition, soybeans like soybeans, black beans and green soybeans are not coarse grains because their nutrient content is far from that of grains and they are high in protein and do not contain starch.

Quinoa is also a roughage, but is neither wheat nor a grain, mostly in the grass family, not a legume, but quinoa (a family that also includes spinach and beets), which is roughly equivalent to vegetable seeds. The nutritional and health benefits of quinoa are comparable to those of whole grains. In recent years, quinoa has been dubbed the lost "nutritional gold" of antiquity. Sweet potatoes, potatoes, yams, purple potatoes, taro and other potatoes were once included in the coarse grains, but in reality, the health benefits of potatoes are far less than those of whole grains, so potatoes are not/cannot be a substitute for coarse grains. However, it has higher nutritional value and is superior in preventing constipation compared to refined grains such as white rice and white flour.

Whole-wheat (whole-wheat) products such as whole-wheat flour, whole-wheat bread, whole-wheat pasta and whole-wheat cookies are becoming more and more popular, but due to the current lack of a national standard for "whole-wheat flour" or "whole-wheat products," most of these whole-wheat (whole-wheat) products are only available on the market. However, because there is no national standard for "whole wheat flour" or "whole wheat products," most of these whole wheat (whole wheat) products are only marketed as such

It contains a portion or a small amount of whole wheat (whole wheat), and some whole wheat breads have less "whole wheat flour" than white sand extract! Whole wheat is just a beak. Good thing most whole wheat products aren't that bad.

The standard is not mandatory, and people who market themselves as whole grain foods may not be following the definition to the letter.

Of course, even if it is not pure 100% whole grain (whole wheat), even if it contains only a portion of whole wheat or phase grain, and even if it is not

Potatoes that belong to the coarse grains are healthier than pure refined grains such as white rice rice, white rice porridge, white steamed bread, white flour, white bread, and so on, so the most important thing is not to differentiate between coarse grains and flours and rice, but to try to eat as little as possible of pure refined grains! Interestingly, in most cases, only refined grains are pure white, and coarse grains such as whole grains and mixed beans have different natural colors. So, the easiest and most brutal way is to eat as little "white food" as possible.