A steaming cup of "Ten-Grain Wellness Paste" (养生糊) has become a breakfast staple for many health-conscious individuals. Modern high-speed blenders claim to transform various grains, beans, and nuts into a nutrient-rich drink with just one click. But is this seemingly perfect solution as ideal as advertised? Let’s analyze the pros and cons of this dietary habit from a nutritional perspective.
The health value of a wellness paste depends entirely on the combination of ingredients used. A common misconception is that all seeds are high in protein. In reality:
Grains: Such as oats and brown rice; the primary component is starch.
Legumes (Soy): Such as soybeans and black beans; these are indeed rich in high-quality plant protein.
Nuts: Such as walnuts and sesame seeds; these primarily consist of unsaturated fatty acids.
An ideal combination should follow the "3:2:5" principle: 30% protein sources (e.g., soybeans), 20% healthy fats (e.g., nuts), and 50% whole grains. Adding a small amount of natural sweeteners like raisins can improve the flavor, but the portion must be strictly controlled—it is recommended to add no more than 5g per 200ml of paste.
Simple grain combinations may lack certain nutrients. We can optimize them through the following methods:
Boosting Iron Absorption: Pair the paste with ingredients rich in Vitamin C, such as guava or oranges, to enhance iron absorption.
Calcium Supplementation: Pair with 150ml of milk or yogurt to increase calcium intake.
Special Note: Anti-nutrients in beans, such as oxalates, require soaking for more than 8 hours to be effectively reduced. For those with sensitive stomachs, it is suggested to extend the soaking time to 12 hours and rinse with running water.
We do not encourage relying solely on wellness paste for the long term. No matter how good the food combination is, dietary diversity is essential. For example, a breakfast of whole-wheat bread with eggs or soy milk, or a plate of fried rice containing meat and vegetables paired with fruit, are also excellent options.
For individuals with unstable blood sugar, wellness pastes may have a higher Glycemic Index (GI). To mitigate the impact on blood sugar, you can add protein powder or slightly increase the proportion of nuts.
In summary, wellness paste can be a part of a healthy diet, but it should not be the only choice. An ideal breakfast model consists of the paste paired with solid food—for example, a 300ml serving of nut-and-bean paste accompanied by whole-wheat bread and fruit. This ensures balanced nutrition while maintaining normal digestive function.
Remember, even the best foods require variety. It is recommended to consume wellness paste no more than four times a week. Keeping your table diverse is the true path to long-term health.
Original article from Sinchew Daily (by Edward Founder of Ingrelicious)
China
