Oats are low in sugar and high in fiber, which makes them feel full. Usually, they can be full after eating a little, which can effectively avoid taking in too many calories. Oats are rich in vitamins, minerals and amino acids, which play an extremely important role in improving health, promoting development, participating in metabolism and resisting diseases.

2. Purple potato

Although purple potato contains a lot of starch, its glycemic index is relatively low, because the crude fiber in it can delay the absorption of sugar. Purple sweet potato is rich in dietary fiber, starch and vitamins, and has the functions of anti-oxidation, anti-tumor, enhancing memory, preventing hypertension, repairing myocardium, alleviating liver dysfunction and enhancing immunity.

3. Brown rice

It is a typical coarse grain food, and the dietary fiber content of brown rice is more than 6 times that of corresponding white rice. Dietary fiber plays an outstanding role in preventing gastrointestinal diseases and maintaining gastrointestinal health, and can also promote intestinal peristalsis, reduce flatulence and improve constipation.

4. Corn

It is a typical low-sugar food with less calories and richer nutrition than rice. Corn contains minerals and vitamins such as calcium, phosphorus and iron.

5. Quinoa

Quinoa is not only rich in dietary fiber, but also has a strong satiety and a low glycemic index. Quinoa has a delicate taste, which can be used for cooking rice directly or cooking porridge with whole grains, and can also be used as an ingredient in dishes, which not only increases nutrition, but also adds color to dishes and looks more beautiful. Quinoa is high in protein, and its fat contains 83% unsaturated fatty acids. It is also a food with low fructose and glucose, which can play a beneficial role in the process of sugar and lipid metabolism.

6. Xiaomi

Golden millet is nutritious and easy to digest. Not only is the protein content higher than that of rice, but the dietary fiber is four times as high as that of rice.100g of millet porridge contains only 46 calories, which is extremely low, so it is very suitable for replacing staple food during the fat-reducing period. Besides, millet can also be mixed with various ingredients to double the nutrition.

Baidu Encyclopedia-Oats

Baidu Encyclopedia-Purple Potato

Baidu Encyclopedia-Brown Rice

Baidu Encyclopedia-Quinoa

Baidu Encyclopedia-Xiaomi

Baidu Encyclopedia-Corn