They were once the "famine relief foods" of bygone eras, embodying historical depth and hardship; they have now become the "health stars" on our dining tables, radiating modern wellness and vitality. Coarse grains, the essence cultivated between heaven and earth, have evolved over thousands of years from mere sustenance to treasures of health preservation.

The Five Grains Serve as Nourishment

In ancient China, due to limited agricultural productivity, drought-resistant crops like sorghum and millet became "famine relief grains" that sustained lives during times of scarcity. Yet, it was precisely in this context that Traditional Chinese Medicine had already elevated the status of the five grains.

The *Yellow Emperor's Classic of Internal Medicine* explicitly states "the five grains nourish," emphasizing their role in "replenishing essence and supplementing qi." *Jingui Yaolue* further implemented the concept of "food and medicine sharing the same origin," pioneering the use of grains as medicinal ingredients. *Compendium of Materia Medica* systematically summarized the properties, flavors, meridian tropism, and health-preserving effects of the five grains, highlighting the profound wisdom that "food therapy surpasses drug therapy." These classics carry forward a consistent tradition, collectively constructing a TCM wellness system based on the five grains, making them the essence of health preservation that embodies the philosophical thought of "correspondence between heaven and human, balance of yin and yang."

Today, with the rise of modern health awareness and increasing prevalence of chronic diseases, the rich nutrients in coarse grains have been rediscovered; the revival of traditional culture has brought the concept of "food and medicine sharing the same origin" back into focus; coupled with the promotion of scientific popularization and media campaigns, the five grains and coarse cereals have completed a magnificent transformation from "famine relief grains" to "health-preserving superstars." This shift is not only a response to contemporary health needs but also an echo and continuation of millennia-old wisdom in modern life.

The Five Grains Nourish the Five Viscera

Millet

Millet is the "expert in nourishing the spleen." It has a mild nature and sweet taste, which helps protect the spleen and stomach. For children with weak spleen and stomach or prone to diarrhea, cooking millet porridge with Chinese yam and fox nut can gently regulate spleen and stomach function. Those with sleep disorders may consume millet porridge cooked with longan flesh and lily bulbs during dinner to calm the nerves and promote sleep.

Wheat

Wheat is considered the "master of nourishing the heart" and is honored as the "grain for the heart," serving as an excellent remedy for calming the nerves. The ancient prescription "Licorice, Wheat, and Jujube Decoction" used light wheat to alleviate symptoms of irritability and insomnia. It's worth noting that "light wheat" and edible wheat, though both derived from wheat seeds, differ in origin. The former consists of immature, light, and shriveled grains screened out during wheat harvesting, specifically used to treat night sweats and spontaneous sweating with excellent sweat-arresting effects. The latter comes from mature, plump wheat grains, serving as a daily grain source that replenishes energy and nourishes qi and blood.

Rice

Rice, as a daily staple food, is actually a "lung-moistening expert". In Traditional Chinese Medicine (TCM), white foods correspond to the lungs, and rice congee is particularly effective for nourishing lung yin. Dishes like white fungus and lily congee or yam and coix seed congee, both based on rice, achieve synergistic "1+1>2" health effects when combined with other ingredients.

Black Soybeans

Black soybeans are known as the "grain of the kidneys", which is closely related to their black color. TCM theory holds that black foods correspond to the kidneys - black soybeans not only tonify kidney function but also darken hair and improve vision. A classic kidney-nourishing health food involves grinding black soybeans with walnuts and black sesame seeds into powder for consumption.

Sorghum

Although sorghum isn't commonly consumed nowadays, it's actually an "excellent food for nourishing the heart." The color red corresponds to the heart in traditional Chinese medicine. Sorghum can both relieve restlessness and summer heat while also calming the mind and nourishing the heart. Cooking it with rice and millet to make porridge benefits both heart and spleen simultaneously.

Three Major Misconceptions About Whole Grain Nutrition

Misconception 1: Ground whole grains are more nutritious

Many people believe that grinding whole grains into powder makes them easier to absorb and more nutritious. In fact, excessive refining damages the dietary fiber structure in grains, reducing their ability to slow blood sugar elevation and potentially causing rapid blood sugar fluctuations. Especially for diabetic patients, whole grains (such as oat groats and brown rice) are a better choice than powdered grains.

Misconception 2: The more whole grains you eat, the better

Although whole grains are rich in dietary fiber, excessive consumption can burden the gastrointestinal tract, leading to bloating and indigestion. This is particularly true for individuals with weaker digestive systems, the elderly, and children. They should follow the dietary principle of "gradual progression, from little to more." Initially, they can mix whole grains with refined rice and flour in a 1:4 ratio and gradually increase the proportion as their digestive systems adapt.

Misconception 3: Ignoring one’s own constitution and blindly following trends in consumption

Many people see others achieving good weight loss results by eating whole grains and immediately follow suit. However, traditional Chinese medicine emphasizes "dietary adjustments based on individual constitution" — each person's body type is different, and so are the suitable whole grains for them. For instance, individuals with spleen and stomach cold deficiency may experience worsened bloating and loose stools if they consume large amounts of cooling buckwheat or coix seed. Conversely, those prone to internal heat may aggravate their condition by frequently eating warm-natured glutinous rice. Understanding your own constitution and the properties of common whole grains, then choosing suitable varieties, is more important than blindly following trends.

Dietary recommendations for special populations

Individuals with weak digestion: Should opt for mild and easily digestible varieties such as millet, Chinese yam, and white hyacinth bean, while extending cooking time to prepare porridge or paste for consumption, avoiding coarse fibers that may irritate the stomach and intestines

Diabetic patients: Pay attention to total quantity control, prioritize low-GI (Glycemic Index) grains such as buckwheat, barley, and quinoa, and combine them with high-quality protein (such as soybean products) and vegetables to stabilize postprandial blood sugar.