A new study published in JAMA-Open Online recently found:< /p>
■ Although grains, vegetables, fruits, etc. are all major dietary fibers, not all dietary fibers The effect on the level of inflammation is the same; /span>Grain fiber was associated with lower levels of inflammation, whereas fiber from fruit or vegetables did not.
(Search “LT0385” in WeChat to follow)Combining the research and interviewing experts,details how grains “anti-inflammatory” for the body and teach you science Eat grains.
Experts Interviewed
Beijing
Professor of the Department of Immunology, School of Basic Medicine, Wang Yuedan
Professor of the School of Food Science and Nutritional Engineering, China Agricultural University Fan Zhihong
Grain “anti-inflammatory” is better than fruits and vegetables Even better
Researchers at Columbia University Mailman School of Public Health selected a large prospective cohort of 4125 people aged ≥65 aged participants.
The researchers collected dietary data on the participants and assessed their dietary fiber intake, including total fiber, as well as dietary fiber from grains, vegetables, and fruits .
■, the analysis results show High intake of total fiber (specifically, fiber from grains, but not from fruits or vegetables) was consistently associated with lower inflammation and lower rates of cardiovascular disease.
■ Researchers believe that grain fiber may improve bowel function and increase satiety Sensitivity (reduced fat and total energy intake) to improve lipid and glucose metabolism, thereby acting as an anti-inflammatory.
In conclusion, the results of this study suggest that dietary fiber from grains, compared to dietary fiber from vegetables or fruits, may be More effective in reducing inflammation.
It is not clear why dietary fiber from grains has better anti-inflammatory effects , further research and testing are needed in the future.
Benefits of grains throughout the body
Grain, there are “refined” and “whole grain”:
For the pursuit of delicate taste , During the grain processing, the husk will be crushed, the germ will be peeled off, and almost only the endosperm will be left, which will become “refined grains”, such as white rice and white flour.
Whole grains are those that have not been Grinding, crushing, tableting and other processing, still retains the endosperm, germ, husk and grains of natural nutrients.
>Although the taste is rough, but whole grains are more body friendly and are frequently praised.
In addition to helping control inflammation levels, whole grains have the following health benefits:
less diabetes
this year In April, a study published in the journal Food Science and Nutrition showed that eating 50 grams of whole grains per day reduced the risk of type 2 diabetes by 23%; when whole grain intake reached 60 grams, type 2 diabetes Lowest risk of diabetes.
Helps control waistline
A 2021 study published in the Journal of Nutrition shows:
Middle-aged and elderly people eat more refined grains, and the more waist circumference increases, the more likely that triglyceride levels will rise;
Whole grains can help maintain waistline, lower blood pressure and blood sugar;
Women benefited more from eating whole grains than men.
Reduces the risk of stomach cancer
A study published in the International Journal of Food Science and Nutrition showed that those who ate more whole grains could reduce the risk of gastric cancer. Reduce the risk of stomach cancer by 40%.
Reduces Colorectal Cancer Risk
The Chinese Center for Disease Control and Prevention has conducted a comprehensive analysis of 34 studies on whole grains at home and abroad. Whole grains can not only reduce the risk of colorectal cancer, but also play a role in the prevention of type 2 diabetes, cardiovascular disease and cardiovascular disease. Disease, weight control are good.
How to feed your body enough whole grains?
The Dietary Guidelines for Chinese Residents (2022) recommends that healthy adults should consume 200-300 grams of cereals per day, including whole grains 50~150 grams of mixed beans; 50~100 grams of potatoes.
How to eat enough “Daily Grain Amount”? Try these tips:
Eat at home with cereals at every meal
Whole grains such as millet, corn, and oats can be directly used as staple foods, and at least one meal of three meals can be completely replaced by whole grains and mixed beans.
When cooking staple food, rice can be eaten with oat, millet, buckwheat, corn and other miscellaneous grains. Traditional two rice, bean rice, eight-treasure porridge, etc. method.
< >Making the grains “softer”
< p>
Whole grains taste rough and some people don’t like them. Use a soymilk maker to make five-grain soy milk or whole-grain rice paste, cook eight-treasure porridge with a rice cooker or pressure cooker, and steam corn on the cob and multi-grain steamed buns with an electric steamer, all of which can make the taste soft.
See the ingredient list when purchasing cereals
Common whole-grain foods include whole-wheat crackers, whole-wheat bread, whole-wheat Noodles, oatmeal, brown rice, and kibble cereals, etc.
See ingredient list
If the first ingredient in the table is “whole wheat flour” “whole grain” “whole wheat” “whole wheat”, then this is a whole wheat food.
For example, the first place in the ingredient list is whole-wheat flour, and the addition of whole-wheat flour is not less than 51%, which is a whole-grain food.
See Nutrition Facts List
< p>
Looking at the content of dietary fiber, the same product should be selected as high as possible.
National regulations, if every A product that contains at least 6 grams of dietary fiber in 100 grams can be called “high or rich in dietary fiber.” If the dietary fiber content in the food meets this standard, the addition of whole grains is usually not low.
For example, A, B, C three whole wheat bread, their dietary fiber content is 6.6g/100g, 6.1g/100g, 4.8g/100g respectively , obviously, both A and B belong to high dietary fiber. From the perspective of supplementing dietary fiber, the priority of selection is: A>B>C.
, etc., click in the lower right corner of the /span>watching