Oat products on the market now can be roughly divided into four categories: raw oat rice, instant oats, instant oats and baked oats. What's the difference between these oats? What is the nutritional value ranking? How to choose when losing weight?
Then why do you recommend eating oats when you lose weight? Because oats can lose weight, Bian Xiao tells you how to eat oats when you lose weight.
Why Oats Can Help You Lose Weight:
First of all, carbohydrates in oats are complex carbohydrates, which can effectively control postprandial blood sugar, reduce insulin secretion and reduce fat accumulation. Moreover, oats have a high dietary fiber content, which can absorb water and expand, prolong the stay time of food in the stomach, and have a strong sense of fullness, so they won't eat other foods when they are hungry.
You should know that oats are rich in β -glucan and are the most recommended health care ingredients in oats. It can adsorb organic molecules such as bile acid and cholesterol, significantly reduce the cholesterol level in human plasma and liver, and further control postprandial blood sugar.
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How to choose oats to lose weight;
Raw oat rice
Oats, like rice and wheat, are all food crops, and people eat their seeds. Whole oats have a hard skin on the surface, which is very difficult to cook. You need to grind off a layer of skin when you eat it, so it will be easier to cook. Oatmeal after peeling is oatmeal.
Fast-ripening oats
Made of unbroken oats, directly sliced. This kind of oat generally does not add other substances, so it is easier to cook after slicing and has less nutritional loss.
Instant oats
Instant oats are deeply baked oats, broken into small pieces and brewed in boiling water for 2 ~ 3 minutes, which is very suitable for modern fast-paced life.
However, after deep processing, the physical structure of oats has been destroyed, the molecular weight of β -glucan has decreased, the content of soluble dietary fiber has decreased, and the effect of delaying the increase of blood sugar and blood lipid after meals has become worse.
Roasted oatmeal
It is made by adding sugar, salt and other materials to oat grains and baking them until they are completely cooked. It tastes crisp. Baked oats have low moisture content, a small amount of β -glucan is difficult to dissolve when eaten, which can not play its health care role, and has low nutritional value and high calorie and glycemic index, so it is not recommended to eat when losing weight.
Choose oats to lose weight
Although raw oatmeal has the most complete nutrition preservation, the cooking time is equivalent to that of rice, and the time cost is too high for office workers. Instant oatmeal and baked oatmeal are scattered, and the glycemic index is equivalent to that of white rice, which is not conducive to weight loss, and the gelatinization is not good, which makes it easy to feel sick.
To sum up, it is recommended to cook oatmeal for breakfast during weight loss, and you can enjoy it after cooking for three minutes.
Boiled oats are better than boiled oats.
The most respected healthy component of oat is β-glucan, which is a kind of water-soluble fiber with the characteristics of lowering blood fat and blood sugar and feeling full.
β -glucan in oatmeal can only play a role after boiling and dissolving. Even if boiled for only 3 minutes, the dissolution of β -glucan will be greatly increased, while the dissolution of β -glucan in directly brewed oatmeal is very limited.
The stickier the oatmeal, the better.
Oats will become more and more sticky during cooking, which comes from its health component β -glucan The β -glucan content of oat is related to its variety, processing technology, eating method and other factors. The higher the β -glucan content, the greater the viscosity, the better the health care effect, the stronger the satiety and the smoother the taste.