How to eat staple food healthily
2024-11-08
Food is of paramount importance to the people, and we consume staple foods as an important source of energy every day. But how much do you know about staple foods? What is a good staple food to eat? How much to eat? How to eat healthier? Regarding this, Wu Jia, Deputy Secretary General of the Nutrition Literacy Branch of the China Association for Health Promotion and Education, explained the mysteries of staple food selection and pairing. Too much or too little staple food is not good. "The staple food, as its name implies, is the main food and the basis of our diet." Wu Jia introduced that in China, staple food generally refers to cereal food, also known as grain, the most common is wheat, rice, corn, millet, sorghum, buckwheat, oats and other products, such as rice, Mantou, pancakes, bread, biscuits, oatmeal, etc. In addition, mixed bean and potato foods should also be considered as staple foods, such as mung beans, red beans, kidney beans, sweet potatoes, potatoes, yams, purple potatoes, etc. As is well known, eating too much staple food can cause excess calories, which are converted into fat and accumulate in the body, leading to obesity. In recent years, some weight loss enthusiasts have regarded staple foods as the main culprit of obesity, advocating a diet that avoids or reduces the consumption of staple foods. Is this dietary method reliable? Staple foods are rich in carbohydrates and are the most economical and important source of energy for the human body. They are also important sources of B vitamins, minerals, dietary fiber, and play a crucial role in maintaining human health. We should consume 50% to 65% of our total energy through carbohydrates every day, and it is not recommended to eat less or skip staple foods Wu Jia said that although protein and fat can also provide energy for the human body, the production process of these two nutrients will increase the body's burden and generate metabolic waste. In the Balanced Diet Pagoda for Chinese Residents launched by the Chinese Nutrition Society, daily food is divided into 5 layers, with staple foods occupying the bottom layer and having the highest intake, indicating that staple foods are the foundation of a balanced diet. The Chinese Dietary Guidelines for Residents (2022) recommend adhering to a balanced diet pattern dominated by grains, with adults consuming 200-300 grams of cereal based foods per day, including 50-150 grams of whole grains and legumes; 50-100 grams of potatoes. What are the hazards of not eating staple foods for a long time? Wu Jia explained that not eating staple foods may lead to insufficient intake of carbohydrates. In order to maintain stable blood sugar levels, the body needs to convert fat or protein. Over time, this can bring certain side effects to the body, such as metabolic disorders. If the body lacks carbohydrate supply for a long time, it can also affect memory and cognitive abilities, and increase the risk of all-cause death. In addition, if people eat too little of the staple food, it will objectively lead to more animal food intake. Because it is difficult for people to eat enough only relying on vegetables and fruits, and the diet mode of animal food is easy to increase the risk of chronic diseases such as obesity, hyperlipidemia, coronary heart disease, diabetes, etc. In short, eating too much or too little staple food is not good Wu Jia introduced that research has shown that eating too much or too little staple food can affect lifespan, and it is best to control the calorie intake of staple food at around 50% of the total calorie intake. Returning whole grains to the dining table: The Yellow Emperor's Inner Canon states that "the five grains are for nourishment," but in ancient times, the five grains referred to whole grains such as brown rice and millet, not refined grains such as polished rice and white flour. According to different degrees of processing, grains can be divided into refined grains and whole grains. Among them, whole grains refer to grains that still retain the endosperm, embryo, husk, and endosperm layer of intact grains. They can be whole grain grains, such as brown rice, oats, quinoa, millet, corn, sorghum, buckwheat kernels, etc., or products made by simple processing such as grinding, crushing, and pressing of grain grains, such as oatmeal, whole wheat flour, etc. Compared to refined grains, whole grains have higher nutritional value, providing more B vitamins, vitamin E, minerals, and phytochemicals, as well as rich dietary fiber. Whole grains retain all the ingredients of natural grains, and their GI value is lower than refined grains, which is more in line with people's pursuit of low GI diets and helps prevent more chronic diseases. So, we need to bring whole grains back to the table Wu Jia said that GI (Glycemic Index) is the glycemic index, also known as the glycemic index, which is the ratio of the glycemic effect of specific foods to that of standard foods (such as glucose). It is a tool for measuring how carbohydrates affect blood sugar levels. In simple terms, the more easy it is to increase blood sugar rapidly, the higher its GI value will be, such as Mantou, deep-fried dough sticks, etc; On the contrary, foods that cause slower blood sugar rise, more stable blood sugar levels, and stronger satiety have lower GI values, such as buckwheat and almost unprocessed coarse grains. "For patients with diabetes and those at risk of diabetes, it is recommended to focus on whole grains, cook moderately, and not cook too soft and rotten." Wu Jia said that people who need to control their blood sugar can choose some chewable whole grains. They should not be mashed or made into powder to eat, but can be made into rough rice and cooked harder within an acceptable range. This way, the sugar increase rate will be relatively slow. Currently, the whole grain foods sold on the market include breakfast cereals, whole wheat bread, and other forms, and many consumers consume whole grains through breakfast. The energy and nutrients provided by breakfast play an important role in the intake of energy and nutrients throughout the day, "said Wu Jia. The" Chinese Dietary Guidelines for Residents (2022) "pointed out that children who eat whole grain, vegetable, fruit, and dairy breakfast have significantly reduced morning fatigue compared to those who eat refined grain breakfast or do not eat breakfast; Breakfast containing cereals such as oats and barley is associated with lower serum cholesterol levels; Breakfast rich in dietary fiber such as whole grains can reduce the risk of diabetes and cardiovascular disease. The Chinese Dietary Guidelines for Residents (2022) recommend that school-age children aged 6-10 should consume 150-200 grams of grains per day, including 30-70 grams of whole grains and legumes; 11-13 year old school aged children consume 225-250 grams of grains per day, including 30-70 grams of whole grains and legumes; Teenagers aged 14-17 consume 250-300 grams of grains per day, including 50-100 grams of whole grains and legumes. Wu Jia said that for sub healthy individuals and those with metabolic syndrome, the proportion of whole grains in the staple food should reach at least 1/4 to 1/3, and the proportion of whole grains in the staple food for the general population can not exceed 1/2 per day. The staple food should also be carefully matched. "The key is how to eat the food, regardless of whether it is good or bad. Therefore, the cooking method of staple food is also very important." Wu Jia said that in some areas, people often eat staple food as a "dish", such as Fried Rice, fried noodles, fried cakes, etc. This will not only lead to a high proportion of staple food, but also lead to a significant increase in salt and oil added to the staple food. "Originally, cereal food is low sodium and low-fat food, so it becomes high fat and high salt food." In daily life, some people like to present staple food in the form of frying. "This has led to the destruction of the original nutritional components in the staple food, which has greatly reduced the nutritional value." Wu Jia said, taking the fried sugar Youbing (Deep-fried round and flat dough-cake) as an example, after the flour and sugar are reconciled, they are fried in hot oil until golden. During the process of eating the sugar Youbing (Deep-fried round and flat dough-cake), the intake of fat, sugar and oil will easily exceed the normal intake. In daily diet, many people like to eat a staple food, such as only rice or Mantou. This is not correct. Nutritionism advocates for a balanced diet, which requires a variety and reasonable combination of foods, including staple foods. Wu Jia said that healthy staple foods have four characteristics: first, they should be diverse (diverse types), second, they should be light (simple cooking), third, they should not add sugar, and fourth, they should not add fuel. We can add a handful of coarse grains such as brown rice, oats, black rice, buckwheat rice and beans (kidney beans, mung beans, etc.), or potatoes, sweet potatoes and other potatoes when steaming rice or cooking Congee. It can not only supplement dietary fiber, minerals and vitamins, but also prevent type 2 diabetes, cardiovascular diseases and obesity. Some people have heard that eating coarse grains has many benefits for the body, so they only eat coarse grains for their main meals. This is also not correct. Currently, people eat more refined food, so nutritionists advocate eating more coarse grains appropriately. However, coarse grains are not necessarily better to eat more, nor are they a must-have for every meal and suitable for everyone. "Wu Jia introduced that coarse grains are relative to fine grains such as polished rice and white flour, mainly including grains, miscellaneous beans, and potatoes. Coarse grains are difficult to digest, and eating too much can easily cause bloating, indigestion, and even affect gastrointestinal function; From a nutritional perspective, excessive intake of coarse grains can also affect the body's absorption of protein, inorganic salts, and certain trace elements. Therefore, for healthy adults, the daily intake of coarse grains should account for one-third of the daily staple food intake; For some special populations, such as infants and young children with weak digestive function, the elderly, those with spleen and stomach damage, those with emaciation, anemia, calcium deficiency, etc., it is necessary to appropriately control the intake of coarse grains. A healthy diet starts with eating the right staple food Wu Jia emphasized that no matter how we choose our staple food, we must always remember the word "moderate" and flexibly adjust the combination and amount of staple food according to our personal health condition. (New Society)
Edit：Chen Jie Responsible editor：Li Ling
Source：People's Daily
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