Oats are recommended grains and their popularity is always high, it is among the high protein and high dietary fiber for fitness and weight loss, diabetes, etc.. However, if you choose the wrong one, beware of backtracking.
So many kinds of oats in the supermarket, really make people a little confused, want to lose weight and regulate blood sugar, in the end which one to lose weight?
A. Why oats are recommended as a diet food
Obviously, the calorie content of oats is very high, why do you still consider it as a diet food?
From our weight loss calorie query library to check the calories of oatmeal, it is indeed higher than rice.
But why do we recommend it? Because oats are rich in dietary fiber, its dietary fiber content is: 12g/100g, the recommended intake of dietary fiber in China is 25g/day, so it is a good weight loss food.
There is something magical in oats: beta-glucan, which is super viscous and slow to digest, so eating it can have a stronger sense of satiety.
For refined rice and white flour, they are digested quickly and blood sugar rises sharply after meals, which is very easy to promote the formation of triglycerides.
Therefore, oatmeal has gradually become a necessary food for us to lose weight.
Second, the advantages and disadvantages of oatmeal weight loss
The advantages of oatmeal.
1, each 30g of oats contains natural antioxidants, lipase, soluble dietary fiber.
2, it is a highly nutritious food, containing up to 15% protein, 9.2% water, 66.9% carbohydrates, as well as phosphorus, potassium, calcium and other elements that can supplement the energy and protein required by the body.
3, you can add your favorite healthy condiments: milk, nuts, fresh fruit, honey, etc. The mellow wheat flavor not only lingers in the mouth, but also feed your stomach and health.
Disadvantages of oatmeal.
1, the lower the degree of processing of oats, the longer the cooking time required.
2, eating too much may lead to stomach cramps or flatulence.
3, rely only on oatmeal to lose weight is very hurt, if only rely on eating cereal instead of other foods, will cause malnutrition, endocrine disorders and other problems.
4, oatmeal weight loss effect time is long, although oatmeal can achieve weight loss by increasing satiety, but it is also takes a long time to see the effect.
Third, the type of oats
Oats on the market, according to the degree of trouble cooking, can be roughly divided into 3 categories.
1、Oatmeal rice that needs to be cooked
This is the least processed on the market, but also the most nutritionally complete preservation of oats.
Oat rice tastes full and very sticky, which is due to β-glucan, which has the effect of lowering cholesterol, controlling blood sugar and regulating the intestinal tract, etc. The health benefits of oat rice are the greatest among these types of oats.
Oat rice is more difficult to cook, using a pressure cooker to cook at least a 45 minutes or so, you can add rice or a variety of other grains and beans.
Supermarkets selling oatmeal on the shelves, it is generally more difficult to find the figure of oatmeal rice, try to sell bulk mixed grains to find.
2, the need to cook oatmeal
This kind of oatmeal is made of oat grains flattened, generally divided into two kinds of traditional oatmeal and quick-cooked oatmeal, the latter processed deeper, pressed more thin, softer texture.
It is nutritionally inferior to oatmeal rice, but its protein content is still as high as 12% to 15%, and is rich in dietary fiber, calcium, potassium, unsaturated fatty acids and other nutrients, and also contains beta-glucan with health functions.
This oatmeal is better cooked than oatmeal rice. Traditional oatmeal needs to be cooked for about 10 minutes or microwaved for 3-5 minutes, and quick-cooking oatmeal can be cooked for a shorter time, or put into the microwave oven for 1-2 minutes at high temperature. You can also add milk, soy milk, dried fruit, eggs, meat, etc. when eating.
3、Oatmeal with boiling water ready to eat
This is the most common type of oatmeal on the market, it is deeper in processing than the first two, nutritional value than the need to cook oatmeal may be slightly inferior, looks more scattered, but still visible shape. In addition, on the packaging usually has the words “ready to eat” or “no-cook”.
This kind of oatmeal does not need to be heated, directly added to the hot boiling water above 80 ℃ for about 5 minutes, you can add milk, soy milk, dried fruit, eggs, meat, etc. according to personal preference.
There are also products that are not exactly oatmeal.
1, cold milk can also soak the “cereal breakfast”
Most of these products are puffed, the taste is very crisp.
In the grain composition, in addition to oats, there are rice, barley, wheat and other grains, so the health benefits of oats is relatively low.
However, it is fortified with vitamins, minerals and other nutrients, and easy to eat, add milk, yogurt, soy milk, soy milk, etc. can be consumed.
2, instant “nutritional cereal”
Nutritional cereal does not necessarily use oats as the main grain (even without adding oats), but may also use wheat, rice, corn, etc. as the main grain, and add phyllo (creamer), sugar, maltodextrin, food flavor, etc.
Nutritional cereals are much less nutritious than pure oatmeal in terms of nutritional value, which generally contains no more than 5% protein.
More sugar, higher glycemic index and reduced satiety.
The addition of phytolipid may also bring in trans fatty acids, which can cause abnormal blood lipid metabolism, raise “bad cholesterol” and lower “good cholesterol”, thus increasing the risk of cardiovascular disease, and may also increase the risk of diabetes, obesity and other chronic diseases. It may also increase the risk of chronic diseases such as diabetes and obesity.
How to determine whether it is pure oatmeal.
To determine whether it is pure oatmeal, you can first look at the ingredients (table), whether only the words “oatmeal” or “oats” or “100% pure oats”, if so, it is pure oatmeal.
Then look at the nutrition table, the protein content of pure oatmeal is generally 12% or more; in addition, the packaging of pure oatmeal is relatively simple, generally not very eye-catching, of course, this is not absolute.
In addition, the selection of oatmeal, similar products try to choose higher protein, B vitamins, etc.; the closer the production date the better, organic, green better, whether imported depending on personal preference.
Fourth, the weight loss crowd how to choose oatmeal
1, convenient to cook people, it is recommended that the preferred need to cook oatmeal or oatmeal.
2, not convenient to cook people (such as students, busy office workers), as well as those with digestive problems, it is recommended to choose open water instant oatmeal (of course, you can also choose cold milk can also soak the “cereal breakfast”).
3, reduce the score of people preferred to need to cook oatmeal or oatmeal.
Five, how to cook oats to lose weight
1, oatmeal yogurt
Yogurt can promote gastrointestinal motility, relieve constipation and weight loss, but also has a strong sense of satiety, while oats are rich in vitamin B, etc., is conducive to speeding up the metabolic rate, clear heat and laxative, very beneficial to weight loss.
2、Fruit oat yogurt
Lunch and dinner can eat this fruit oat yogurt, oat yogurt with fruit, so that you do not feel greasy when eating, and fruit can not only help weight loss, but also beauty.
