Is rice a coarse grain or a fine grain

Rice belongs to fine grains, processed from refined rice, and has significant differences from coarse grains such as brown rice. Coarse grains mainly include unprocessed ingredients such as whole grains, miscellaneous beans, and tubers, while fine grains undergo processes such as shelling and grinding to remove bran and germ. Coarse grains such as brown rice, oats, and corn retain their intact grain structure and are rich in dietary fiber, B vitamins, and minerals. Refined rice loses its outer layer of nutrients during processing, mainly composed of starch, which has a fast digestion and absorption rate, and a relatively high glycemic index. Long term consumption of refined rice alone may lead to insufficient dietary fiber intake. It is recommended to balance nutrition with coarse grains such as brown rice and quinoa. Some special varieties of rice, such as germinated brown rice and germ rice, belong to semi coarse grains, with processing accuracy lower than ordinary polished rice but higher than traditional coarse grains. This type of rice retains some of the embryo nutrients while having a relatively delicate taste, making it a suitable choice for transitioning between coarse and fine grains. People with weaker gastrointestinal function can start with a small proportion of coarse grains and gradually increase the proportion of coarse grains to about one-third of their daily staple food.

It is recommended to alternate or mix rice with coarse grains such as sweet potatoes, millet, and red beans in daily diet, which can meet the taste requirements and increase dietary fiber intake. When cooking, pay attention to soaking coarse grains in advance or extending the cooking time to ensure sufficient softening. Diabetes patients and weight managers can preferentially choose low glycemic index cereals, with appropriate protein and vegetables to slow the rise of blood sugar.