Date: 03/15/2025 03/16/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Buddhist Diet and Regimen
Introduction to Whole Grains
Summary
Whole grains are a staple food source for humans, providing carbohydrates, energy, fiber, protein, vitamins, and minerals essential for maintaining good health. In traditional dietary culture, whole grains are considered the foundation of nutrition, supporting digestion and overall well-being. This article introduces common whole grains and their nutritional benefits, helping people make informed dietary choices.
1. Rice
1.Characteristics: Rice is one of the world’s most important staple foods, with a soft texture that is easy to digest and suitable for all ages.
2.Nutritional Value: Rich in carbohydrates for energy; brown rice contains more fiber, B vitamins, and minerals than white rice, supporting gut health and blood sugar control.
3.Recommended Consumption: Can be cooked as plain rice, porridge, or fried rice and paired with legumes for additional protein.
2. Wheat
1.Characteristics: Wheat is a globally consumed grain used to make flour, noodles, and bread.
2.Nutritional Value: High in protein, dietary fiber, and B vitamins. Whole wheat products help stabilize blood sugar and support digestion better than refined flour.
3.Recommended Consumption: Whole wheat bread, whole wheat crackers, steamed buns, and whole wheat noodles enhance nutritional intake.
3. Corn
1.Characteristics: Corn is a nutrient-rich grain with a natural sweetness, making it versatile for various dishes.
2.Nutritional Value: High in fiber, promoting bowel movements and preventing constipation; contains lutein and zeaxanthin, which support eye health.
3.Recommended Consumption: Can be eaten as boiled corn, corn porridge, grilled corn, or ground into cornmeal for cooking.
4. Oats
1.Characteristics: Oats are high-fiber and high-protein grains with a naturally nutty flavor and soft texture.
2.Nutritional Value: Rich in beta-glucan, which lowers cholesterol and improves blood sugar control; also contains protein and iron, beneficial for vegetarians.
3.Recommended Consumption: Ideal for oatmeal porridge, oat-based breakfast cereals, or mixed with fruits and nuts.
5. Buckwheat
1.Characteristics: Buckwheat is a gluten-free pseudo-grain, making it suitable for those with gluten sensitivities or celiac disease.
2.Nutritional Value: High in protein and essential amino acids, enhancing physical strength; contains rutin, an antioxidant that benefits cardiovascular health.
3.Recommended Consumption: Can be cooked as buckwheat rice, made into buckwheat noodles, or added to porridges and baked goods.
