1. Oats: Oats contain β -glucan and dietary fiber, which can slow down the rise of blood sugar after meals, increase satiety, promote intestinal peristalsis and help defecation and detoxification.
2. Brown rice: Compared with white rice, brown rice contains more fiber and vitamins and less salt and sugar, which can reduce calorie intake and prevent the body from absorbing fat and sugar prematurely.
3. Corn: Yellow corn is rich in dietary fiber, vitamins and minerals, easy to digest and absorb, and has obvious effects of lowering cholesterol and promoting intestinal peristalsis. It is one of the good ingredients to lose weight.
4. Sweet potato: Sweet potato contains vitamins A and C and a variety of minerals, and also contains a lot of dietary fiber, which helps to increase satiety and detoxification.
5. Black beans: Black beans contain a lot of dietary fiber, vitamins and minerals, which can improve satiety, promote metabolism, lower cholesterol and maintain intestinal health.
It should be noted that although coarse grains help to lose weight, we should also pay attention to a reasonable diet and control the total intake, and we should not rely too much on coarse grains to achieve the purpose of losing weight.