粗粮虽好，也别“贪吃”（信息服务台）

Core Points - The article discusses the distinction between coarse grains and fine grains, highlighting that coarse grains are less processed and retain more nutrients, while fine grains are highly processed [2] - Coarse grains include whole grains, legumes, and tubers, which are beneficial for health due to their high fiber content and low glycemic index [2] - The article emphasizes that while coarse grains have health benefits, they should not completely replace fine grains in the diet to avoid potential digestive issues and nutrient deficiencies [3] Summary by Sections Coarse Grains vs. Fine Grains - Coarse grains are defined as less processed foods that retain more nutrients, including whole grains, legumes, and tubers [2] - Examples of coarse grains include brown rice, black rice, oats, and various legumes [2] - Coarse grains are rich in dietary fiber, which helps maintain a healthy weight and stabilizes blood sugar levels [2] Consumption Recommendations - A gradual replacement method is suggested for incorporating coarse grains into the diet, starting with a small ratio and increasing over time [4] - Mixing different types of coarse grains and legumes into meals is recommended to diversify the diet [4] - The article advises a balanced distribution of coarse grains across meals, with specific daily intake recommendations based on dietary guidelines [4] Considerations for Specific Populations - Certain groups, such as those with weak digestive systems or specific health conditions, should limit their intake of coarse grains due to potential adverse effects [5] - The article stresses the importance of a balanced diet that includes both coarse and fine grains, along with adequate vegetables, fruits, and quality proteins [5]