Recently everyone is advocating eating whole grains, but do you know the benefits of various whole grains? What crowd is particularly suitable for eating? And listen to the analysis of local nutritionists.
For nutrients, Huang Huixin, a nutrition therapist at Elizabeth Novena Hospital, says that whole grains usually contain higher levels of “good goods”: fiber, vitamins, minerals, and phytochemicals. Their energy, carbohydrate, protein and fat content are similar, but different whole grains have different nutritional characteristics.
Some cereals, such as oats, wheat, rye, and barley, have higher fiber content (more than 10 grams per 100 grams of fiber). People with lower dietary fiber content can eat more.
In addition, studies have shown that beta-glucan in oats and barley is more effective in lowering blood lipids (fat) than other cereals. For people who want to control their weight, it may be helpful to replace refined grains with oats and barley.
On the other hand, corn has the highest phenolic acid content, followed by wheat, oats and rice. The phenolic acid concentration of whole grains corresponds to the antioxidant capacity, that is, the higher the composition, the more antioxidant function.
Helps promote digestive health
Instead of eating refined grains, nutritionist Huang Huixin recommends that everyone eat whole grains to help reduce the risk of heart disease, diabetes, cancer, and also help control weight and promote digestive health.
Whole grains may be particularly beneficial for people with diabetes and overweight:
■ Diabetic patients:Helps better control blood sugar, because high fiber content can slow down the absorption of carbohydrates.
■ Overweight:Promote satiety and help reduce food intake and overeating.
In addition to eating whole grains, everyone should take a healthy life and spend 150 minutes a week on exercise.