What are the benefits of eating whole grains?

Eating whole grains is very beneficial. You need to eat about 50 grams a day to get protection. The more you eat, the more obvious the benefits. Whole grains are also called whole grains.

1. Eating whole grains can increase the nutritional supply. Compared with whole wheat, the content of vitamin B 1 is only a quarter of that of whole wheat. For another example, compared with millet, the content of potassium and iron in rice is only one fifth of that of millet. Therefore, eating coarse grains (whole grains) can make people get more nutrition on the premise of eating enough.

2, eating whole grains can intake more disease prevention and health care ingredients. Whole grains not only contain more dietary fiber and vitamins, but also contain more antioxidants. Coarse grains with red, purple and black skins are good sources of anthocyanins, while yellow whole grains contain carotenoids, and barley and oats are also rich in β -glucan These substances are beneficial to health, such as helping to prevent cancer and coronary heart disease, helping to control postprandial blood sugar and blood cholesterol, and delaying eye aging. There are few health-care ingredients in white rice and white flour.

3. Whole grain blood sugar rises slowly after meals, which is most suitable for diabetics. The whiter and softer the staple food, the more violent the blood sugar rise. Even the same amount of starch, because eating whole grains requires chewing, the digestion speed is slow, and the postprandial blood sugar is relatively low, which can reduce the demand for insulin. Diabetic people should choose the staple food mixed with the above miscellaneous grains, beans, oats, barley and brown rice. After meals, blood sugar is easy to control, and there is no need to worry about hunger and hypoglycemia.

Eating whole grains helps to improve skin quality. Taking whole grains as staple food, on the one hand, you can get dietary fiber, which can make intestinal excretion smooth, on the other hand, you can balance hormone levels, and at the same time, you can also provide rich B vitamins, thus reducing the situation of excessive oil, acne, cracking and seborrheic dermatitis on facial skin, and gradually making the skin smooth and delicate.

Eating whole grains helps to prevent obesity. Studies have proved that people who eat the most grains every day have less risk of getting fat with age, while those who eat refined white rice and refined white flour have a great risk of getting fat in middle age. Eating whole grains is not easy to overeat, blood sugar rises slowly after meals, and the demand for insulin is small, which is conducive to inhibiting the synthesis of fat.