Balanced Coarse and Fine Grains for Better Nutrition
Coarse grains undergo minimal processing, preserving many nutrients absent in refined grains, such as higher levels of dietary fiber, B-complex vitamins, and minerals. Many coarse grains also possess medicinal value: American scientists found that oat bran helps regulate blood lipids and glucose, beneficial for preventing diabetes. A study by Harbin Medical University also showed buckwheat is particularly beneficial for diabetes. Corn accelerates intestinal motility, aiding in detoxification and reducing the risk of colorectal cancer. Additionally, it effectively prevents dyslipidemia, atherosclerosis, and gallstones. Therefore, eating more coarse grains is an excellent choice for elderly people prone to obesity, dyslipidemia, diabetes, and constipation.
Coarse grains contain abundant dietary fiber, which helps relieve age-related constipation. However, long-term consumption of excessive high-fiber foods may hinder protein intake, drastically reduce fat consumption, and lead to deficiencies in trace elements, affecting heart, bone, and hematopoietic functions, potentially causing anemia and reduced immunity.
Consuming corn, millet, and soybeans separately is less nutritious than mixing them in certain proportions, as blending allows proteins to complement each other. Commonly consumed foods like Eight-Treasure Porridge, Laba Congee, rice-millet porridge, buckwheat-wheat flour steamed buns, and bean-wheat noodles are scientifically balanced combinations of coarse and fine grains.
Additionally, when consuming coarse grains, promptly replenish essential minerals. Buckwheat, oats, and corn contain high levels of phytic acid, which hinders absorption of calcium, iron, zinc, and phosphorus, affecting mineral metabolism in the intestines. Thus, older adults eating coarse grains should increase intake of these minerals.