It belongs to coarse grain food with low sugar content, which can effectively avoid excessive calorie intake.

Quinoa, brown rice and oats are all cereals often recommended by fitness people, and quinoa is more expensive; Brown rice is cooked for a long time and tastes hard; Oats with low price and soft and waxy taste are the best choice. Oat is rich in dietary fiber, which is a kind of food with low sugar, low calorie and high nutrition. Oatmeal and milk are cooked together to make oatmeal porridge, which is full and nutritious.

2. Sweet potato

Sweet potato is one of the common coarse grains in life. It is not only rich in dietary fiber, but also the calorie per100g of fresh sweet potato is only one third of that of rice. Strong satiety, it is a good low-fat and low-calorie food.

When we use sweet potato instead of staple food, we should pay attention to cooking methods, such as cooking or roasting, and avoid high-calorie practices such as baking sweet potato with cheese and frying sweet potato. Sweet potato is good, but it can't be eaten without restraint. When changing the staple food, eating a fist-sized sweet potato is almost the same.

3. Brown rice

It is a typical coarse grain food, and brown rice is more nutritious. Brown rice still retains its hull, aleurone layer and germ. Compared with ordinary refined white rice, brown rice is richer in vitamins, minerals and dietary fiber, and its taste is rough. Suitable for cooking miscellaneous grains rice with rice and porridge with other miscellaneous grains.

4. Corn

It is a typical low-sugar food, containing nutrients such as calcium, phosphorus and iron. Sweet corn can not only be eaten as a snack, but also be used for cooking and making soup. It is also a good choice to change the staple food occasionally (but not for long). Usually, you can also use corn flour to make corn steamed bread, or use corn residue to make porridge.