Which oatmeal can lose weight?
2022-08-09
Oatmeal is a recommended grain. It is favored by people who want to lose weight by fitness because of its high protein and high dietary fiber. However, there are oatmeal, oatmeal and food added with oatmeal on the market, which is really confusing. Which one is the best for weight loss?
Why is oatmeal recommended as a diet food
Obviously, oatmeal is very high in calories, how can it be said that it is diet food?
From the perspective of weight loss calories, oatmeal is indeed higher in calories than rice. However, oatmeal is rich in dietary fiber. Its dietary fiber content is: 12g/100g. The recommended intake of dietary fiber in my country is 25g/day, so it is a good weight loss food.
There is a magical thing in oatmeal: β-glucan, which has a high viscosity and a slow digestion rate, so eating it has a strong sense of satiety, and is suitable for people who eat less to lose weight.
Rice and white flour are digested very quickly, and blood sugar will rise sharply after a meal. Therefore, oatmeal has gradually become an essential food for us to lose weight.
Types of oats
Oatmeal on the market can be roughly divided into 3 categories according to the difficulty of cooking:
1. Oat rice
Oatmeal is the most nutritionally complete oat.
Oatmeal has a strong sense of satiety and is very sticky. This is caused by beta-glucan. Beta-glucan has the effects of controlling blood sugar, lowering cholesterol, and regulating the intestines. The healthy weight loss effect of oatmeal is this The largest of several types of oats.
Oatmeal is more difficult to cook, so it takes at least 45 minutes to cook in a pressure cooker. You can add various other whole grains and beans.
Oatmeal can be bought from places that sell bulk grains.
2. Oatmeal that needs to be boiled
This type of oatmeal is made by flattening oatmeal and is generally divided into two types: traditional oatmeal and quick-cooking oatmeal, the latter is processed deeper, pressed thinner, and has a softer texture.
Although it is not as nutritious as oat rice, its protein content is still as high as 12% to 15%. It also contains β-glucan with health care functions, and is rich in calcium, potassium, dietary fiber, unsaturated fatty acids and other nutrients.
This type of oatmeal is better to cook than oatmeal. It takes about 10 minutes to cook or microwave for 3-5 minutes. Quick-cooked oatmeal takes less time to cook, or microwave for 1-2 minutes on high temperature.
3. Instant oatmeal with boiling water
This is the most common type of oatmeal on the market. It is more processed than the previous two, and may be slightly inferior in nutritional value to the oatmeal that needs to be cooked. It looks more scattered, but still has a clear shape. The packaging usually says "no-cook" or "ready-to-eat".
This oatmeal can be directly added to hot water above 80°C and soaked for about 5 minutes.
There are also products that are not entirely oatmeal:
1. A "cereal breakfast" that can also be soaked in cold milk
In terms of grain components, in addition to oat flakes, there are also grains such as barley, wheat, and rice, so the health effects of oats are relatively low.
However, it is fortified with vitamins, minerals and other nutrients, and it is convenient to eat.
2. Instant "nutritious cereal"
Nutritional cereals do not necessarily use oatmeal as the main grain (or even without oatmeal), and add white sugar, maltodextrin, non-dairy creamer (cream), food flavors, etc.
Nutritional oatmeal is far inferior to pure oatmeal in terms of nutritional value, and its protein content is generally not higher than 5%;
More sugar, higher glycemic index, lower satiety;
The addition of non-dairy creamers may also bring in trans fatty acids. Excessive trans fatty acids increase the risk of cardiovascular disease, and may also increase the risk of chronic diseases such as obesity and diabetes.
How should people who lose weight choose oatmeal
1. For people who are easy to cook, it is recommended to choose oatmeal or oatmeal that needs to be cooked, and the weight loss effect is the best;
2. For people who are inconvenient to cook (such as student parties, busy office workers), or those who are prone to indigestion, it is recommended to choose oatmeal that is ready to eat in boiling water
3. The first choice for people who lose weight is oatmeal or oatmeal that needs to be cooked.
How to lose weight by cooking oatmeal
1. Oat yogurt
Oatmeal is rich in vitamin B, etc., which is conducive to speeding up metabolism, clearing heat and laxative, while yogurt can promote gastrointestinal motility, relieve constipation and reduce weight, and also has a strong sense of satiety, which is very beneficial for weight loss.
2. Fruit oat yogurt
You can eat this fruit oat yogurt for lunch and dinner. Fruit is added to oat yogurt. Fruit can not only help lose weight, but also beautify your skin.
3. Vegetable oats
Vegetables contain a lot of vitamins and minerals, which can help improve the body's immunity. With the combination of yogurt and oatmeal, the weight loss effect is better.
Obviously, oatmeal is very high in calories, how can it be said that it is diet food?
From the perspective of weight loss calories, oatmeal is indeed higher in calories than rice. However, oatmeal is rich in dietary fiber. Its dietary fiber content is: 12g/100g. The recommended intake of dietary fiber in my country is 25g/day, so it is a good weight loss food.
There is a magical thing in oatmeal: β-glucan, which has a high viscosity and a slow digestion rate, so eating it has a strong sense of satiety, and is suitable for people who eat less to lose weight.
Rice and white flour are digested very quickly, and blood sugar will rise sharply after a meal. Therefore, oatmeal has gradually become an essential food for us to lose weight.
Oatmeal on the market can be roughly divided into 3 categories according to the difficulty of cooking:
1. Oat rice
Oatmeal is the most nutritionally complete oat.
Oatmeal has a strong sense of satiety and is very sticky. This is caused by beta-glucan. Beta-glucan has the effects of controlling blood sugar, lowering cholesterol, and regulating the intestines. The healthy weight loss effect of oatmeal is this The largest of several types of oats.
Oatmeal is more difficult to cook, so it takes at least 45 minutes to cook in a pressure cooker. You can add various other whole grains and beans.
Oatmeal can be bought from places that sell bulk grains.
2. Oatmeal that needs to be boiled
This type of oatmeal is made by flattening oatmeal and is generally divided into two types: traditional oatmeal and quick-cooking oatmeal, the latter is processed deeper, pressed thinner, and has a softer texture.
Although it is not as nutritious as oat rice, its protein content is still as high as 12% to 15%. It also contains β-glucan with health care functions, and is rich in calcium, potassium, dietary fiber, unsaturated fatty acids and other nutrients.
This type of oatmeal is better to cook than oatmeal. It takes about 10 minutes to cook or microwave for 3-5 minutes. Quick-cooked oatmeal takes less time to cook, or microwave for 1-2 minutes on high temperature.
3. Instant oatmeal with boiling water
This is the most common type of oatmeal on the market. It is more processed than the previous two, and may be slightly inferior in nutritional value to the oatmeal that needs to be cooked. It looks more scattered, but still has a clear shape. The packaging usually says "no-cook" or "ready-to-eat".
This oatmeal can be directly added to hot water above 80°C and soaked for about 5 minutes.
There are also products that are not entirely oatmeal:
1. A "cereal breakfast" that can also be soaked in cold milk
In terms of grain components, in addition to oat flakes, there are also grains such as barley, wheat, and rice, so the health effects of oats are relatively low.
However, it is fortified with vitamins, minerals and other nutrients, and it is convenient to eat.
2. Instant "nutritious cereal"
Nutritional cereals do not necessarily use oatmeal as the main grain (or even without oatmeal), and add white sugar, maltodextrin, non-dairy creamer (cream), food flavors, etc.
Nutritional oatmeal is far inferior to pure oatmeal in terms of nutritional value, and its protein content is generally not higher than 5%;
More sugar, higher glycemic index, lower satiety;
The addition of non-dairy creamers may also bring in trans fatty acids. Excessive trans fatty acids increase the risk of cardiovascular disease, and may also increase the risk of chronic diseases such as obesity and diabetes.
1. For people who are easy to cook, it is recommended to choose oatmeal or oatmeal that needs to be cooked, and the weight loss effect is the best;
2. For people who are inconvenient to cook (such as student parties, busy office workers), or those who are prone to indigestion, it is recommended to choose oatmeal that is ready to eat in boiling water
3. The first choice for people who lose weight is oatmeal or oatmeal that needs to be cooked.
How to lose weight by cooking oatmeal
1. Oat yogurt
Oatmeal is rich in vitamin B, etc., which is conducive to speeding up metabolism, clearing heat and laxative, while yogurt can promote gastrointestinal motility, relieve constipation and reduce weight, and also has a strong sense of satiety, which is very beneficial for weight loss.
2. Fruit oat yogurt
You can eat this fruit oat yogurt for lunch and dinner. Fruit is added to oat yogurt. Fruit can not only help lose weight, but also beautify your skin.
3. Vegetable oats
Vegetables contain a lot of vitamins and minerals, which can help improve the body's immunity. With the combination of yogurt and oatmeal, the weight loss effect is better.
