Is it better to eat or noodles? Many people heard the powder and called themselves "the enemy of diet control", almost completely quitting and hoping to lose weight quickly. Xu Huiyu, director of the Food Nutrition Center of Dong's Foundation, pointed out that carbohydrates are one of the three major nutrients needed by the human body, mainly from the source of heat; if you don't eat them at all, your weight may drop significantly in the short term, but in the long term, it will affect the normal function of the body, including lesion disorders.
Foreign studies have proved the importance of low carbohydrates to the human body. The study traced more than 15,000 adults for 25 years and found that carbohydrate intake is U-shaped and mortality. Taking too much or too little carbohydrate may increase death risk, with the ideal intake ratio of 50% to 55% of total heat.
Xu Huiyu said that "eating right" carbohydrate food is more important than "eating less". Taking too much refined powder will affect blood sugar control. Choosing all kinds of brown rice, whole swallow malt, whole wheat, etc. rich in dietary fiber, phytochemicals, vitamins and minerals will help reduce the body's inflammation and thus reduce the risk of chronic diseases.
Xu Huiyu took the 2025 "JAMA Netw Open" article as an example. The research report analyzed the dietary habits of more than 47,000 women over 33 years and found that every 10% total hot amount of high-quality carbohydrates such as whole grains, fruits, and vegetables, and up to 55% total hot amount of carbohydrates, which can increase the chance of healthy aging by 31% and maintain a good physical and mental state.
However, every additional 10% of the total hot amount of refined carbohydrate foods such as sugary drinks, desserts, white bread will reduce the chance of healthy aging by 13%. In addition, the "British Medical Journal" (The BMJ) study also analyzed that eating more than 2 bowls of whole grains a week can reduce the risk of diabetes by 29% compared to those who eat less than 1 bowl per month.
Modern people have a high chance of eating outside and are prone to eating too much powder. Xu Huiyu emphasized that if there is no brown rice or other full grains, it is recommended to eat it with vegetables, bean products, eggs or meat, which will help prolong the rise in blood sugar and increase the feeling of footwork. Preventing chronic diseases is not to deliberately eat less powder, but to learn to eat carbohydrates brightly and establish a balanced diet, which is the long-term plan.
Xu Huiyu reminds that although the products marked "rice line" and "rice flour" on the market are named "rice", the actual raw materials may be mixed with many refined powder sources such as potato flour and corn flour. You should carefully check the ingredient marks when purchasing. Although five-grain powder is good for health, commercially available five-grain powder is usually ground, causing the skin powder to be damaged and digestion and absorption speed to accelerate, which may cause blood sugar to rise faster and should not be overdose.