Oatmeal porridge is low in sugar, fat and calories, and rich in calcium and vitamins. They can help peristalsis and digestion. Oats, as coarse grains, are rich in dietary fiber, which makes people feel full easily. Eating oatmeal for a long time has obvious weight loss effect.

2. Sweet potato

Sweet potato is a common coarse grain with low price, which is suitable for dieters. Sweet potato not only contains a lot of starch, but also contains many soluble sugars, protein, fatty acids, vitamins, calcium, phosphorus, iron and eight essential amino acids. The most remarkable effect of sweet potato is to improve the digestive ability of the stomach and promote metabolism in the body. For women who are constipated due to the accumulation of toxins in their bodies, using sweet potatoes instead of staple food for one meal a day can play a very good role in clearing the intestines and detoxifying.

3. Mashed potatoes

Potatoes are rich in dietary fiber as much as apples. So the gastrointestinal tract absorbs potatoes slowly. After eating potatoes, you stay in the intestines for much longer than rice, so you are fuller, and you can also help take away some oil and garbage, which has a certain laxative and detoxification effect. Potatoes are carbohydrates, but their content is only about 1/4 of the same weight of rice. Potatoes contain almost no fat, and the fat content of 100g potatoes is only 0.2. So use mashed potatoes instead of the main meal, and don't worry about excess fat.

4. Buckwheat

Buckwheat, commonly known as "Qingchangcao", has the functions of clearing intestine, diminishing inflammation, relieving cough and eliminating phlegm. Buckwheat, like wheat, is rich in carbohydrates, protein and fat, and also contains a lot of nutrients such as cellulose and multivitamins, which can not only prevent obesity, but also promote the operation of the spleen and stomach.

5. Black beans and brown rice

Polished rice is obtained by finely grinding and removing the outer tissue of brown rice. It looks white and delicate, and tastes soft and refreshing, but a lot of nutrients are lost, and the rest are mainly starch and carbohydrates, while the outer tissue retained in brown rice has high nutritional value, which is both slimming and beautifying. Brown rice is rich in dietary fiber, which can accelerate intestinal peristalsis, feel full and promote cholesterol excretion. It is a good choice to replace polished rice.

People's Daily Online-Staple Food Diet Five staple foods make you lighter every day.