The difference between coarse grains and refined rice flour is that coarse grains retain the endosperm, germ, bran and natural nutrients of whole grains, so they contain more dietary fiber. After eating, you can not only feel full for a long time, but also effectively reduce the total calorie intake every day, promote gastrointestinal peristalsis and help to lose weight. The stability of blood sugar is also one of the factors affecting obesity, but generally speaking, the more refined and soft the staple food, the stronger the influence on blood sugar after eating. Because coarse grains are rich in dietary fiber, the sugar in coarse grains will be slowly released into the blood during digestion and absorption, so eating coarse grains can avoid the sudden rise and fall of blood sugar, thus reducing insulin secretion and avoiding fat accumulation.

Many dieters are afraid to eat more meat because they are afraid of getting fat, but this will greatly reduce the supply of B vitamins, but fortunately we can supplement it by eating coarse grains. Adequate B vitamins can not only accelerate the metabolism of sugar in the body, promote the consumption and utilization of sugar in the liver, but also prevent fat accumulation, which is more conducive to burning fat, so it can also play a role in losing weight. Although it is a wise choice for dieters to increase coarse grains in moderation, there are some "coarse grains" products on the market, but they are not as healthy as they look.

One of the reasons why coarse grains help to lose weight is that they are rich in dietary fiber, which helps to increase satiety and promote the health of digestive system. However, the dietary fiber content of most cereal drinks on the market is very low, and a lot of sugar is added to the taste. The Dietary Guidelines for China Residents points out that adults should not consume more than 25g of sugar every day. Therefore, in addition to your normal diet, these drinks will also become your extra sugar, which is easy to exceed the standard.

There are some ready-to-eat cereals or fruit grains on the market, and some early warning aircraft of the merchants are hidden. If you look at its raw materials carefully, you will find that it can be divided into two categories: one is wheat, rice, corn and so on. As a staple food, the other is oats. In order to ensure the content of oats, we should choose the latter. But some "nutritious cereals" will also add creamer, dried fruit, candy and so on. For the sake of taste, but they will bring too much trans fat and sugar, and will ignore health and weight loss, so it is not recommended to buy such grains.

In fact, coarse grains are not as "boring" as everyone thinks, and they can also bring you many choices. Generally, we can divide coarse grains into three categories: miscellaneous beans: soybeans, mung beans, red beans, black beans, broad beans, peas and so on. Cereals: oats, millet, black rice, purple rice, corn, barley, etc. Potatoes: sweet potato, purple potato, yam, potato, etc.