Not eating staple foods will shorten your life! A Lancet study of 430,000 people: How much staple food can you prolong life?

In recent years, many people have found that there are more and more diabetic patients around them, diet has become the focus of health care, and they have become picky about staple foods such as rice and steamed buns.

At least a few years ago, Mr. Lin would not have struggled over whether to eat rice.

Last month, Mr. Lin, accompanied by his son, went to the hospital for an examination due to dizziness and discomfort. It was found that his blood sugar was twice the normal value and his blood pressure reached a "critical point." The doctor suggested that Mr. Lin should reduce his intake of rice and steamed buns in the near future, and also have enough exercise to avoid worsening of his condition.

However, when Mr. Lin reviewed, he found that his blood sugar had not dropped. He began to struggle: Is it really useful to eat less rice?

In this regard, Zhang Yong, the nutrition department, believes that Mr. Lin has ignored a very important point-he did not exercise enough when reducing his rice intake. Moreover, how to eat and how much to eat staple foods are actually very particular.

1. Will people who do not eat staple foods live longer?

Pasta food, rice, and steamed buns are common staple foods. Due to fear of getting sick, many people began to refuse staple foods, and even put forward the idea that "not eating staple foods will lead to a longer life."

In response, the Lancet published relevant research and clearly pointed out that a low-carbohydrate diet may shorten a person's life.

Researchers selected 15,000 volunteers aged 45 to 64 to conduct a follow-up survey and found that there was a U-shaped relationship between carbohydrate intake and human life expectancy. It can be seen from the above figure that when the daily carbohydrate capacity is less than 40% or greater than 70%, it is associated with an increased risk of death, that is, it is unhealthy to eat too much or too little staple foods.

So, how much should I eat to ensure the lowest risk of death?

To further verify, the researchers analyzed data from 432179 people in more than 20 countries and found that people with moderate carbohydrate intake, that is, calories accounted for 50 - 55%, had the longest average life expectancy. If you start consuming staple foods moderately from the age of 50, your expected remaining life will be extended to 33 years.

2. Who is the "fat king" of rice or steamed buns?

Northerners like steamed buns, and southerners are keen on rice. As the most important staple foods, the two have always been the objects of comparison. Who is the "Fat King"? Who is more nutritious? Who affects blood sugar more? Xiao Jiu answers everyone one by one!

1. Which is more nutritious, rice versus steamed buns?

According to the "China Food Ingredients Table", for rice and flour of equal quality, the content of dietary fiber, vitamins B1, B2, calcium, magnesium, iron, potassium, selenium and other nutrients is slightly higher, especially dietary fiber, vitamin E, vitamin B1, calcium, or even twice that of rice.

The zinc content of rice is higher than that of flour. In addition, the protein content of flour is higher than that of rice, but the protein of rice is easier to absorb. In summary, the two can almost be tied.

2. Which increases sugar faster, rice versus steamed buns?

The indicator of how quickly food sugar rises is the "glycemic index". The higher the index, the faster the sugar rises, and the less you have to eat.

According to the "Sugar Index Table of Common Foods", the sugar index of steamed buns, sticky rice, glutinous rice, and brown rice are 88.1, 88, 87 and 87 respectively, which are all foods with high sugar index.

In other words, as fine staple foods, rice and steamed buns have little difference in their sugar-raising effects, and are affected by the types of raw materials and cooking methods.

3. Which is more fatter, rice versus steamed buns?

The "China Food Composition Table" points out that the calories per 100 g of rice is 474 KJ, contains 0.3 g of fat and 26.4 g of carbohydrates; while the calories per 100 g of steamed buns are 976 KJ, contains 1.4 g of fat and 50.9 g of carbohydrates.

It can be seen that the calories, fat and carbohydrate content of steamed buns are about twice that of rice, so steamed buns are more likely to make people fat.

It is not difficult to find that the difference between rice and steamed buns is not particularly big. As a fine staple food that people in China cannot live without, rather than thinking about "eating or not", it is better to think about "how to eat" so that you can eat healthily and happily.

3. How much to eat the staple food and how to eat it. Now let me tell you 1. How much to eat the staple food can be subdivided into grains and potatoes, vegetables and fruits, livestock, fish eggs and milk, oils, and soybeans and nuts. Among them, grains and potatoes are what we often talk about. The staple food.

In your daily diet, all five foods should be ingested appropriately to ensure comprehensive nutrition. The "Dietary Guidelines for China Residents" recommends that adults need to consume 250 to 400 g of staple food every day. Taking adults weighing 60 to 70 kg as an example, each staple food needs 2 to 3 taels of rice, or 1 to 2 steamed buns.

2. What to eat? The daily staple food for adults needs to include whole grains, miscellaneous beans, and potatoes. Whole grains include wheat, rice, corn and oats, etc. Miscellaneous beans mostly refer to beans such as red beans and mung beans, while potatoes are mainly sweet potatoes and potatoes.

Compared with refined rice and flour, whole grains, mixed beans and potatoes can provide more nutrients such as B vitamins and minerals, and for sugar lovers, they can also prevent blood sugar from rising too quickly. Data shows that 50 g of whole grains are used to replace refined grains (rice, steamed buns) every day. Pasta food, etc.) can improve health.

3. How to eat staple food At least one meal a day for adults should include whole grains, mixed beans and potatoes as the staple food, and refer to the following suggestions.

·Whole grains can be cooked into porridge and made into pasta or added to white rice to make miscellaneous grains. The ratio of whole grains to polished rice flour is 1:2;·Mixed beans can be cooked into porridge or fried after cooking;·Potatoes, sweet potatoes and other potatoes can be directly used as staple foods or vegetables. Note: When cooking potatoes, reduce the intake of other staple foods;·Avoid or eat less fried staple foods;·When making staple foods, you need to reduce the amount of refined rice flour;·When making staple foods, you need to reduce the amount of refined rice flour;·Fruit should not be used as a staple food;

Chronic diseases such as diabetes and hypertension are increasing. Many people overinterpret staple foods such as rice and steamed buns, blindly believing that not eating staple foods can lead to a long life. In fact, this is a wrong idea. We should remind our families to learn truly healthy eating habits!

References: [1] Rice, steamed buns, or noodles, which has the most calories? Which nutritional value is the best?. Middle-aged and elderly Times. 2020 - 09 - 26 [2] Which is more conducive to stabilizing blood sugar, rice or steamed buns? Medical Forum Network Endocrinology. 2021 - 03 - 01 [3] Seidelmann SB, et al. Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. The Lancet Public Health, 2018;[4] How much staple food should you eat and how to eat it? Regarding staple foods, an article will explain clearly to you. Fruit Shell.05 - 03 Reprinting is prohibited without the author's permission and authorization