Coarse grains have a higher nutritional value than refined grains such as refined white rice and refined white flour, providing more B vitamins, dietary fiber, minerals, and phytochemicals. What we commonly refer to as coarse grains are actually also major sources of whole grains, which are well-documented to help lower or delay the glycemic response and reduce the risk of developing type 2 diabetes.

Whole grains are a big family

Cereals

Rice, wheat, corn, barley, oats, rye, black rice, millet, barley, corn, buckwheat, and barley, which are used as staples in the traditional diet, all belong to the cereals.

Which have not been finely processed, retaining the complete grain grain has the hull, the dextrin layer, endosperm, germ, etc. belong to the whole grain, such as whole wheat, brown rice, corn kernels, oats, millet, barley, black rice, buckwheat and so on. If the nutritional value of whole grains is 100 points, refined white rice and refined white flour is probably only 10 points.

Potatoes

Commonly found are potatoes, sweet potatoes, purple potatoes, taro, yams, cassava and so on.

Potatoes and yams are often eaten as vegetables in daily life, but in fact their starch content is much higher than that of ordinary vegetables, and they are recommended to be eaten as a staple food. Potatoes contain high levels of potassium, vitamin C, dietary fiber, etc. Increasing the intake of potatoes is good for preventing constipation.

Miscellaneous legumes

Miscellaneous legumes include red beans, mung beans, peas, chickpeas, kidney beans, broad beans, etc., which are high in carbohydrates and are often used as a staple food.

Mixed beans protein content is higher than cereals, especially rich in cereal protein lack of lysine, therefore, mixed beans and cereals with food, improve protein utilization. Whole grain miscellaneous grains taste rough, want to say love you also easy! Fancy practices to help you improve the taste.

Fancy ways to do whole grains

With staple foods

Mixed grains rice, such as two rice, green beans / red beans rice, oatmeal rice, eight treasures of rice, etc.;

Mixed grains pasta, such as cornmeal, soybean flour, wheat flour to do the three-hex flour steamed buns, whole wheat steamed buns, whole grain bread, etc.;

Mixed grains stuffed foods, such as whole wheat buns / dumplings, bean paste buns, pies , leek boxes, etc.;

Pairing with dishes

Fried rice, such as seasonal vegetables and mixed grains rice, can be added with carrots, peas, eggs/salmon/diced meat.

Salad dishes, such as kidney beans, green beans, red kidney beans, etc. After boiling and softening, add cucumber, lettuce, etc. appropriately seasoned to make delicious gazpacho.

Stewed dishes, such as the famous Northeast stew, is the use of ribs, kidney beans, carrots, fresh corn, yams and other pots of stew.

As a snack

Dried sweet potatoes, purple yam egg rolls, and yam and red bean cakes are all good snack eats.

While whole grains are high in nutritional value, there is no need to replace all the white rice and noodles in your home.

How much whole grains are the right amount to eat?

For people with high blood sugar, it's recommended that whole grains and potatoes make up at least half of a full day's staple food. For the average adult, 50-~150 grams (dry weight) of whole grains and mixed legumes per day is sufficient, equivalent to 1/4~1/3 of a day's grains, and 50~100 grams (fresh weight) of potatoes per day. At the same time, the variety should be rich, eat more than 3 kinds of whole grains and cereals per day, at least 5 kinds per week.

Eating whole grains notes

1, whole grains are highly nutritious, but also can not just eat it, with vegetables, meat, eggs and milk, etc., eat together, blood sugar is more stable.

2, whole grains and cereals energy and refined white rice and noodles is almost the same, stable blood sugar control total intake is the key.

3, for people with high blood sugar, coarse grains whole grain consumption than powdered, more conducive to blood sugar stability.

4, fried peas, fried fava beans, French fries, potato chips and other high energy, high sodium content, is not recommended.

5, cooking should not add alkali to avoid destroying B vitamins.

6, whole grain cereals high nutrition, storage is not when it is easy to mold, insects, etc., try to choose a vacuum small package, do not buy too much at a time, eat and then buy a new one.