Which coarse grains can be eaten safely

The living environment of modern people has undergone tremendous changes. Take diet for example, people pay more and more attention to nutritional balance, and eating more natural and healthy food is a long-term hobby of people. As people's requirements for food increase, coarse grains, which are rich in dietary fiber, are increasingly on people's tables. So, what varieties of coarse grains are healthy ingredients worth eating?

Coarse grains are relative to the refined grains such as refined rice and white flour that we usually eat. They mainly include corn, black rice, sorghum, oats, buckwheat, wheat bran and various dry beans, such as soybeans, green beans, adzuki beans, mung beans, etc. Coarse grains mainly include cereals (corn, millet, red rice, black rice, purple rice, sorghum, barley, oats, sorghum, etc.), miscellaneous beans (soybeans, mung beans, red beans, black beans, broad beans, peas, etc.), and tubers (sweet potatoes, yams, potatoes, 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.

The nutrients contained in various coarse grains have their own strengths. Oats are rich in protein; millet is rich in tryptophan, carotene, iron and B vitamins; beans are rich in high-quality protein and fat; sorghum is rich in fatty acids and rich in iron. Compared with coarse grains, refined white rice and refined white flour lose some nutrients during the grain processing process, the most serious of which is the loss of vitamin B1 and inorganic salts. Whole grains are easy to process and retain many nutrients that are not found in fine grains. In terms of nutritional ingredients, coarse grains contain relatively little protein, but are rich in starch, cellulose, inorganic salts, and B vitamins.