There are oatmeal ready to eat with boiled water, oatmeal that needs to be cooked, and oatmeal that needs to be cooked. It is best to choose plain oatmeal to lose weight.

Oatmeal is obviously high in calories, why should it be regarded as a diet food? We checked the calories of oatmeal from the slimming calorie query database, and it is indeed higher than rice. But why is it recommended? Oat is rich in dietary fiber, and its dietary fiber content is 12g/ 100g, while the recommended intake of dietary fiber in China is 25g/ day, so it is a good diet food. There is a magical thing in oats: β-glucan, which has super high viscosity and slow digestion, and can make you feel full when you eat it.

1. Plain oatmeal is the best. All kinds of fruity and sweet oatmeal are not suitable for dieters. If your oatmeal tastes sweet, it means that most of it has 50% sugar added. In other words, half of the oatmeal you bought is actually white sugar! Even if sugar substitutes are added, it is not conducive to health and weight management. Scientists are still controversial about the use of sugar substitutes. Some people think that although sugar substitute does not contain calories, it will also induce people's thirst for sweets and even affect blood sugar metabolism.

2. oatmeal ≠ oatmeal. When choosing oatmeal, look at the packaging and food labels, which clearly indicate the ingredients of oatmeal. The grain in the market is usually a mixture of many kinds of grains, such as wheat, rice, corn, barley and so on. Among them, oatmeal only accounts for a small part, or even contains no oatmeal at all. Foreign products like to add dried fruits, nut slices, broken beans and the like. Domestic products like to add maltodextrin, sugar, creamer (non-dairy creamer), essence and so on.

3. Choose the most natural oatmeal. Oat itself is a nutritious staple food, and some merchants will process it into various styles of "high calcium, high iron and high protein ..." for packaging. Remember, processed food is usually not as delicious as natural food. Natural oatmeal contains 13%~ 15% protein, in which the content of calcium and potassium is very high, β -glucan is very rich, and there are many unsaturated fatty acids. Of course, natural oats are not so delicious when cooked. Rough and sticky oatmeal is good oatmeal. Weight loss and nutritional value: need to cook > large pieces of cooking > no cooking. Similarly, processed foods are usually not as delicious as natural foods. Oatmeal that needs to be cooked before it can be eaten has a low degree of processing. Uncooked oatmeal is pretreated and contains additives more or less, which will lose a lot of nutrients.