What are the reasons that make whole grains synonymous with health?

Eating too much white rice and white flour will not only cause bad skin but also make you gain weight. More and more people are beginning to think about those whole grains that we have abandoned for many years, hoping to use whole grains to improve their health.

Have you ever thought about what benefits whole grains can bring to our health? Let’s talk about this topic today.

A complete grain mainly consists of three parts: endosperm, germ and bran. The germ and bran contain a large amount of vitamins, minerals, dietary fiber and plant compounds with health benefits, while the endosperm is mainly starch.

White rice and white flour have been deeply processed, the germ and bran have been ground off, leaving only the white endosperm;

Whole grains generally retain the germ and bran, which makes the content of trace nutrients such as vitamin B1 and zinc several times that of white rice and flour, which can help us achieve a more balanced nutrition.

Cereals are an important source of B vitamins, especially vitamin B1, which is a very important catalyst in human energy metabolism.

If the energy stored in the human body is compared to a pile of dry firewood, vitamin B1 is like the fire that ignites the firewood. When vitamin B1 is deficient, the body's energy metabolism is impaired and we will lose energy.

Therefore, the B vitamins that whole grains provide us can not only make people energetic, but are also an indispensable element for those who want to "burn" excess energy in the body.

In addition, many types of whole grains have their own characteristics in terms of minerals, dietary fiber and health-care ingredients, and are also important nutrients that white rice and white flour envy.

I believe everyone is familiar with the word "blood sugar", but perhaps you don't know that blood sugar is not only related to diabetes, it is also an important factor causing obesity and skin problems.

Compared with white rice and flour, whole grains contain special ingredients such as dietary fiber, plant compounds, and resistant starch. With their help, whole grain foods become "special" grains that can enhance satiety and reduce fat accumulation.

Everyone's blood sugar content will change significantly when they eat and for a period of time after eating. If we record the changes in blood sugar after eating different foods, we can get several "blood sugar curves" in the diagram below. Based on these curves, we can see the great benefits that whole grains bring to health.

Blood sugar can be divided into three ranges - hypoglycemia, hyperglycemia and normal blood sugar.

●When blood sugar is in the low blood sugar range, people will feel hungry, so we will look for food and start eating.

●As the amount of food intake increases, blood sugar gradually rises to the normal range, and then enters the hyperglycemia range, stimulating the body to synthesize related hormones, gradually producing a feeling of fullness.

●When blood sugar is in the hyperglycemic range, an interesting change occurs in our body – the excess blood sugar will be accelerated to synthesize into fat and stored. Therefore, if blood sugar is kept at a high level for a long time, people are likely to gain weight.

Blood sugar reaches its peak about half an hour after eating, then begins to gradually decline, eventually returning to a lower blood sugar range, and we start to eat the next meal.

As can be seen from the picture above, the blood sugar curve of whole grains is the flattest, and the high blood sugar part is significantly less than the curve of white rice and flour, which shows that eating whole grains will not cause the body to synthesize a large amount of fat; at the same time, after eating, the blood sugar curve of whole grains can be stable in the normal range for a long time, and it is not easy to feel hungry.

If we eat white rice, white flour or white sugar, the fluctuation range of blood sugar will be much larger than that of whole grains. Being in the high blood sugar range for a long time will not only damage pancreatic cells and increase the risk of diabetes, but also synthesize a large amount of fat, which directly leads to obesity. In addition, the two curves of white rice, flour and sugar will drop to the low blood sugar range in a short time, making people feel hungry easily.

Therefore, in addition to being rich in nutrients, another major benefit of whole grains is that they can stabilize blood sugar, increase satiety, and keep us away from the problems of obesity and diabetes.

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