In order to pursue taste and flavor, some people believe that the whiter the rice and flour, the better. However, from the perspective of nutrition and health, this is not recommended. Why?
Because the more refined the processing, the greater the nutritional loss!
We know that complete cereals include four components: bran, aleurone layer, endosperm and germ. The nutritional contents of each component are different: bran – mainly composed of dietary fiber, B-complex Composed of vitamins, minerals and phytochemicals;
Aleurone layer – more protein, fat, rich in B vitamins and minerals;
Endosperm is mainly starch and a small amount Protein;
Germ—contains fat, polyunsaturated fatty acids, vitamin E, B vitamins and minerals.
If the chaff is removed after refined processing, and then further ground to remove the bran, the germ will also fall off, leaving only the endosperm, which is mainly starch, and the dietary fiber and B vitamins will be lost. The loss of food and minerals accounts for about 60%-80%, resulting in a significant decrease in nutritional value.
Therefore, long-term consumption of refined white rice and refined white noodles will be detrimental to health. It may result in insufficient intake of certain vitamins and minerals, and even lead to vitamin deficiency diseases. For example, vitamin B1 deficiency can cause \”beriberi\” wait.
In addition, the more refined the processing, the faster the blood sugar rises.
After refined processing, these refined white rice and white noodles become particularly easy to digest and absorb. They are quickly digested after entering the intestines and stomach, and then become glucose, and then enter the blood, and are very easy to rise. High blood sugar.
In nutrition, the \”glycemic index\” (GI) of food is usually used to measure the postprandial blood sugar response caused by food. Generally speaking, foods with a GI greater than 75 are high GI foods, foods less than 55 are low GI foods, and foods between 55 and 75 are medium GI foods.
According to the Chinese food ingredient list, the glycemic index of white rice is 83 and the glycemic index of white steamed buns is 88. They are both high GI foods. If you eat high GI foods such as white rice and white steamed buns for a long time, it will be detrimental to blood sugar control. Therefore, the whiter the rice and flour, the better. From a nutritional point of view, it is recommended to eat more whole grains.
