The harm of whole grains

Whole grains are widely popular in daily life. They are not only delicious but also have high nutritional value. Therefore, many people regard them as a health product. However, whole grains are not as harmless as people think, because eating too much will affect digestion and absorption, and interfere with the absorption of certain drugs. In particular, breastfeeding women and growing teenagers need to be careful not to overeat whole grains, and they need to pay attention to the correct way of eating whole grains.

1. Whole grains Whole grains are relative to the refined grains such as refined rice and white flour that we usually eat. They mainly include corn, millet, black rice, sorghum, oats, buckwheat, wheat bran and various dry beans, such as soybeans, green beans, adzuki beans, mung beans, etc. Whole grains are rich in insoluble fiber, which helps ensure the normal functioning of the digestive system. It works synergistically with soluble fiber to lower the concentration of low-density cholesterol and triglycerides in the blood; increases the residence time of food in the stomach, delays the absorption of glucose after meals, and reduces the risk of hypertension, diabetes, obesity, and cardiovascular and cerebrovascular diseases. Medical research also shows that cellulose helps fight against a variety of diseases such as stomach cancer, intestinal cancer, breast cancer, and ulcerative colitis. However, when it comes to coarse grains, we should eat more, but not too much, because overeating coarse grains can also have harmful effects.

Taking people aged 25 to 35 as an example, eating too much "rough" food will affect the body's absorption of protein, inorganic salts and certain trace elements, and may even affect the body's reproductive ability.

2. The harm of eating too much coarse grains

1. If you eat too much coarse grains, it will affect digestion. Too much fiber can lead to acute symptoms such as intestinal obstruction and dehydration.

2. Long-term overeating of coarse grains will also affect absorption, causing the body to lack many basic nutrients. The so-called "pale face" is a typical manifestation of malnutrition caused by eating too much fiber.

3. For those "special" groups with high nutrient requirements, the harm caused by eating too much coarse grains and affecting absorption is most obvious. These people include pregnant and lactating women, as well as adolescents who are in the growth and development period.

4. Cellulose also interferes with drug absorption. It can reduce the effectiveness of some lipid-lowering and antipsychotic drugs.

3. 3 Ways to Eat Coarse Grains Correctly

1. Eat whole grains and drink plenty of water. The fiber in whole grains needs sufficient water as a backing to ensure the normal functioning of the intestines. Generally, if you eat more fiber, you need to drink more water.

2. Eat coarse grains gradually. Suddenly increasing or decreasing the amount of coarse grains you eat will cause intestinal reactions. For people who usually eat mainly meat, in order to help the intestines adapt, when increasing the intake of coarse grains, they should do it step by step and not rush.

3. Eat whole grains with meat dishes. When we prepare food every day, in addition to taking into account taste preferences, we should also consider the combination of meat and vegetables to balance the diet. The daily intake of coarse grains should be 30 to 60 grams, but it should also be adjusted appropriately according to personal circumstances.

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