Why eating oats is good for your health? About the Nutritional Value of Oats Oats belong to six categories of food in "Whole Grains". 1 20g oat (about 3 tablespoons) contains 2g protein, 5g sugar15g and 70 calories. Oats have high nutritional value. Bran is rich in vitamin B, E, folic acid, calcium, phosphorus, zinc, iron and linolenic acid. In addition, oats are rich in dietary fiber (8.95g per 100g), among which water-soluble dietary fiber and β-polyglucose (β-ucan) can lower cholesterol and help control blood sugar.
Oats have a high satiety and can reduce calorie intake.
Oats are low GI foods, which can delay the increase of blood sugar concentration after meals and help to control blood sugar.
Oats are rich in dietary fiber, which can increase the volume of feces and prevent constipation.
Oats help lower blood cholesterol and low-density lipoprotein cholesterol.
Since oats are so healthy, why do you get fat after eating them? In order to improve the taste and flavor of many ready-to-eat cereals in the market, a large number of maple sugar, sugar, pigments, oils and additives are added, which leads to the overall calorie soaring and the nutritional density decreasing. Therefore, you must choose oatmeal carefully.
There are hundreds of kinds of oats on the market. How to choose them? Take the following common cereals as examples to explain how to choose oats.
1. large oatmeal-the process of reducing body fat, blood sugar and cholesterol is to cut and roll the whole oat, so it can completely retain the nutrition and water-soluble fiber of oats. This kind of oatmeal is characterized by the lowest processing degree and the highest fiber content, which is suitable for people with weight control, cholesterol and body fat problems. Oatmeal is completely cooked. Whether it is brewed with hot water or cold water, salty food can be made into oatmeal and oatmeal stew, and fruit, dried fruit and iced milk can also be added to make overnight oatmeal or breakfast.
2. Granola-a double choice of taste and health. I believe many people can't accept the pure and tasteless taste of oatmeal, which leads to the rejection of oatmeal. If you are such a person, you can choose granola with natural ingredients, non-fried ingredients and no additives. Granola retains the original appearance of the grain and leaves a lot of nutrients. Such as fruit slices, dried fruits, oatmeal, nuts and the like. At the same time, the raw materials are all natural and organic, and no preservatives are added.
3. Corn flakes-corn flakes containing vitamin B supplements are usually formed by grinding corn or wheat. You can't see the shape of the raw grain, and sometimes there are sugar coating, food coloring, spices and so on. So most grains are foods with high sugar and high GI. This kind of cereal with high sugar content will definitely be fat if you eat it for dinner, but if you need to replenish carbohydrates quickly after exercise, and corn flakes are rich in B 1, B2, B6, which can be eaten with fresh milk or sugar-free soybean milk, which can quickly replenish your physical strength and is also a good choice.
4. protein cereal-it is more effective to supplement protein. Oats are a good source of carbohydrates. Eating oats alone is easy to cause protein deficiency. In recent years, fitness has become popular, and various protein cereals have appeared on the market. In fact, protein, such as soybean flakes and whey powder, is added to grains to increase the overall protein content and make protein's supplement more effective.
5. Quinoa Quinoa is rich in plant protein and is very suitable for vegetarians. If you are very interested in the health care function of oats, but you have no habit and hobby of eating oats so far, of course, you don't have to force yourself to take oats as the staple food, which is too painful. You can mix some oats, barley or quinoa when cooking white rice. Compared with other cereals, quinoa has higher content of protein and dietary fiber, and is rich in calcium and iron, which will also have a good taste.
It is concluded that although oats are not easy to form body fat and help to control blood sugar and blood lipids, it does not mean that eating oats can immediately improve health problems, but the overall calorie control and dietary content are the key; Oats are whole-root foods, and the main nutrients provided are carbohydrates and a small amount of protein. Eating oats alone will not only lead to excessive calorie intake, but also lead to insufficient intake of protein and vegetables. Those who want to control their weight and manage their health should replace white rice with low-fat protein and enough fruits and vegetables.