1. Oat: Oat is a low-calorie food, rich in dietary fiber, protein, vitamins and minerals. Can help you feel full, control your blood sugar level and reduce your appetite.
2. Brown rice: Compared with white rice, brown rice has higher nutritional value and contains more dietary fiber and vitamins. Brown rice has a stronger satiety, which can control blood sugar level and reduce appetite.
3. Sweet potato: Sweet potato is rich in plant carbohydrates and is a low-calorie, high-fiber and high-mineral food. Can help you feel full, control your blood sugar level and reduce your appetite.
4. Corn: Corn is a low-calorie food, rich in dietary fiber, vitamins and minerals. Can help you feel full, control your blood sugar level and reduce your appetite.
5. Whole wheat bread: Compared with white bread, whole wheat flour contains more dietary fiber and vitamins, and less sugar and calories. It can increase satiety, control blood sugar level and reduce appetite.
When choosing these coarse grains as the staple food, you can add some vegetables, fruits or protein foods to increase the nutritional value and satiety. At the same time, avoid adding too much fat and sugar, choose healthy cooking methods, such as steaming, boiling and baking, and keep the principle of low calorie and sugar control.