For example, when whole wheat flour is processed into white flour, or brown rice into white rice, the fiber and bran are removed.

比如，把全麦面粉加工成白面粉或者把糙米加工成精白米，纤维和糠就流失掉了，这样“好的”carbs就变成了“坏的”carbs。

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Southerners like to ear Nian Gao, or "New Year Cake"-a sweet, sticky, brown cake made of rice flour and sugar.

南方人在新年喜欢吃年糕——一种用米面和糖做的茶色的米饼。

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Melt the butter in a sauce pan. Add the flour, oatmeal and brown sugar. Mix into a paste.

在沙司平底锅里融化黄油，加入面粉、燕麦和红糖，将它们混和成面团。

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According to the American Diabetes Association , the best way to identify healthy grains is to look at the ingredient list and make sure the first ingredient in starchy foods is whole wheat flour, brown rice, rye flour, barley or oats.

CNN: Which starches are beneficial? Which should I avoid?

Using Victorian machinery means the flour produced has to be wholemeal (to make brown or white, for example, would involve sifting out the bran, a process beyond traditional watermill technology), which goes into such products as the home-baked bara brith, a Welsh fruitcake made with dried fruit soaked in tea.

BBC: The sophisticated flavours of rural Wales