Vegetables, fruits, grains, and dairy products are important components of a balanced diet. The "Dietary Guidelines for Chinese Residents (3)" recommends eating 0-0 grams of whole grains and mixed legumes every day, which is equivalent to 0/0-0/0 of grains in a day. So, what are whole grains? How to choose whole grains?

What are whole grains

A cereal seed is from the outside to the inside, mainly composed of four parts: the shell, the seed coat, the endosperm and the embryo. The husk is the outermost layer of the grain and provides protection to the grain because the texture is too rough and hard to be used as food.

"Whole grains" are grains with intact seed coats, endosperms, and embryo structures that are retained after the inedible parts of the grain have been removed. Whole grains retain most of their nutritional value during processing, including dietary fiber, B vitamins, mineral elements, bioactive substances, etc. Common whole grains include brown rice, whole wheat, etc.

The taste will be a little worse

Whole grains retain their seed coat and embryos, so they have a rough and grainy taste, and are not as delicate as white flour of polished rice, which is the main factor that causes their poor taste. Of course, although whole grain foods do not taste as good as white rice flour, their nutritional value is much higher than the latter. Therefore, while pursuing the taste, we should also pay attention to the nutritional value of the food.

To improve the taste of whole grains, try different cooking methods, such as soaking in advance, steaming well, grinding into a flour or batter, etc., to make whole grain foods more in line with your personal taste preferences.

About coarse grains and coarse grains

Coarse grains are relative to fine grains such as polished rice and white flour, mainly including corn, sorghum, oats, buckwheat, millet, soybeans, green beans, red beans, mung beans and potatoes in cereals. Coarse grains refer to bulk food crops such as rice, wheat, corn, soybeans, potatoes, etc., including millet, sorghum, barley, oats, buckwheat, millet, barley, quinoa, amaranth, etc., as well as miscellaneous legume grains other than soybeans in legumes, including mung beans, red beans, kidney beans, broad beans, peas, chickpeas, etc.

Coarse grains belong to coarse grains. Whole grains and coarse grains are not the same as whole grains, only cereals are whole grains, and beans and potatoes are not whole grains.

After germination or fermentation

Sprouted grains refer to grains that have gone through processes such as soaking and entering the germination stage. In this process, the enzymes and nutrients inside the grain are activated, resulting in a unique nutritional value and taste. Fermented whole grains involve the action of microorganisms that may alter some of the grains' nutrients, such as breaking down starch into sugars and releasing more free vitamins, minerals, and enzymes.

Whole grains that have been sprouted or fermented can be considered whole grains as long as they still retain the endosperm, embryo, and seed coat structure of intact grains, and their nutritional value has not decreased.

How to pick whole grains

When choosing a whole grain product, the first thing to do is to check the ingredient list of the product to make sure that the main ingredient in the product is whole grains. Because some products may only have a small amount of whole grain ingredients added to them, the main ingredient is still refined grains, and there are also ingredient lists that say "mixed grains" and so on, which are usually not necessarily whole grains.

Brown rice, black rice (purple rice), and sprouted brown rice are the most easily recognizable whole grain foods, and it is recommended to choose products with the words "pure oats" and "whole wheat" in the ingredient list, or compare the amount of dietary fiber in the nutrition facts list of the product (usually whole grain foods will have more dietary fiber).

How to store whole grains

Storage conditions: Whole grains contain grain germ and bran, natural grains have high oil content, and are easy to oxidize and deteriorate under the influence of biological enzymes and sunlight exposure. However, commercial whole grain products, such as whole wheat flour, are generally stabilized and have a shelf life similar to that of regular wheat flour.

Product packaging: Comparatively, whole grain foods in bags or vacuums are more shelf-stable because they provide an effective air barrier and reduce food contact with the outside environment.

Eat as soon as possible after opening: If you need to store it for a longer period of time, it is recommended to store it away from light or refrigerator, as the quality of whole grain foods will change slowly. If it is only for temporary storage, it should also be stored in a cool, dry and ventilated place.

How to make delicious whole grain pasta

Whole-grain pasta commonly used in the home, including steamed whole-wheat steamed buns, noodles, and pan-fried or baked whole-grain cakes. Among them, the home production method of whole wheat flour steamed bread and noodles is similar to that of fine white flour steamed bread, but the production conditions have changed, such as the amount of water and noodles should be appropriately increased in the production process of whole wheat flour steamed bread and noodles, and the fermentation and proofing time should be slightly extended.

Whole grain foods are similar to refined white rice flour foods and can be steamed, boiled, roasted, and fried. However, it should be noted that in addition to adding more water when making white rice flour food at home, when buying pre-packaged food, you should also look at the consumption instructions of the product, and different products have different production and consumption methods.

Is whole grain suitable for everyone

While both older adults and young children can benefit from whole-grain food intake, excessive intake of whole grains can be taxing on the digestive system of older adults as it becomes more sensitive due to its reduced function and children's digestive systems are not yet fully developed. In addition, people with sensitive digestive systems may be sensitive to components such as dietary fiber in whole grains, and eating too much may cause symptoms such as gas, diarrhea, or other digestive discomfort.

Therefore, for the elderly, children and other people with sensitive digestive systems, according to their own constitution and tolerance, try to consume a small amount of whole grains first, and if the individual's stomach can adapt, according to the actual situation, and then gradually increase the intake of whole grains.

(Source: People's Daily Online)