5 mistakes when eating whole grains can be harmful to health

Whole grains are a familiar food to us and are used a lot in today’s families. Grains contain many nutrients and bring many health benefits, but if not used properly, will bring many dangers.

Health benefits of whole grains

Whole grains have three components: bran, germ, and endosperm. With the bran layer, there will be fiber, vitamins and minerals. Germ also contains many vitamins, fats, … The endosperm mainly contains starch, a small amount of protein, vitamins.

Health benefits of whole grains

In general, in terms of nutritional value, whole grains contain many nutrients such as protein, fiber, vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin B9, vitamin E, zinc, etc. iron, magnesium, phosphorus,… Therefore, whole grains bring many health benefits:

• Helps improve the digestive system, prevent obesity, reduce the risk of diabetes
• Helps reduce bad cholesterol and increase good cholesterol
• Strengthen the body’s immune system , keep the body healthy, control blood pressure
• Good for the brain and cardiovascular system
• Reduce the risk of stroke and reduce the risk of cancer
• Along with that, this is a food that helps a lot for the beauty and weight loss process

5 mistakes when eating whole grains can be harmful to health

Abuse of whole grains

Whole grains contain many healthy nutrients and also help support weight loss, but we cannot overdo it and use it as a substitute for rice.

Because when you eat too many grains , indigestion will occur, affecting your stomach, hair, skin and sleep.

Abuse of whole grains

Add more sugar or salt

Whole grains are low-sugar foods, so when consumed, they have the advantage of helping to stabilize blood sugar levels. But if you put too much sugar in the cereal, this advantage will be lost and the body will easily absorb the polysaccharide, thereby increasing the amount of sugar in the body and greatly affecting health.

Like sugar, when you add too much salt to whole grains, there are many health effects. Therefore, when using cereals, you should add sugar or salt in a moderate amount and as little as possible.

Add more sugar or salt

Cooking at too high a temperature or too much oil

Whole grains besides high nutritional ingredients, the taste is quite bland, so many of you have processed cereals into many dishes such as donuts, fried dishes, … but doing so will increase the amount of vitamin B in cereals is lost.

Along with that, when cooking or processing whole grains at too high a temperature , the trans fatty acid structure in the cereal is destroyed and many nutrients are lost.

Cooking at too high a temperature or too much oil

Do not cover when boiling or overcooked

When cooking whole grains, if you leave the lid on, the heat will dissipate quickly and the cereal will not cook evenly, which will cause the nutrients in the cereal to be lost.

Besides, if you cook for many hours and cook it too carefully, it will lose the fiber and nutritional components in the cereal. Therefore, you need to close the lid and cook for just enough time to keep the nutrients intact.

Do not cover when boiling or overcooked

Some people shouldn’t eat whole grains

If you fall into one of the five situations below, you should not use whole grains:

• You have a poor stomach, indigestion and often have symptoms such as bloating, abdominal pain, indigestion, …
• People with iron and calcium deficiency because cereals contain fiber, phytic acid will easily cause precipitation and interfere with the absorption of minerals.
• People with a weak immune system and severely weakened body because cereals contain protein and fat, so when eaten, it will make the metabolism of these substances poor, affecting internal organs.
• The elderly and young children (If using cereal, use a small amount).
• People with diseases of the esophageal veins, cirrhosis of the liver, peptic ulcers because it can lead to rupture, bleeding, and venous ulcers.

The above article is the sharing of Tnhelearning.edu.vn about mistakes when eating whole grains. Hope you will find more useful information on this topic through this article.

Source: Vietnam Women Newspaper

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