Many friends don't know how to choose oats or how to eat them. If you don't believe me, some knowledge points in this article will subvert your cognition.
Compared with rice and white flour, oats have many advantages in nutrition, such as:
Protein:
According to the data of China Food Composition Table, the protein content of oat (10.1g10g) is between rice (7.9g/ 10g) and wheat (1/0.9g//kloc-). [ 1]
There is really no advantage in just comparing the content of oats, but the quality of oat protein is higher. How much higher is it?
Generally, the lysine content of grains is relatively low, which is just like the shortest wooden board on a barrel will limit the water content of the barrel, thus affecting the utilization rate of grain protein.
At this point, oats are awesome and have high lysine content. Even if it is not eaten with foods rich in lysine such as beans, its protein utilization rate is quite high.
Fat:
The content of oleic acid in oat is very high, which is more than 20 times and 10 times that of rice and wheat respectively. Oleic acid is the most abundant fatty acid in olive oil, which can reduce the levels of cholesterol, triglycerides and "bad cholesterol" in blood. [2]
Dietary fiber:
The dietary fiber content of oats is much higher than that of polished rice and white flour. More particularly, its dietary fiber is rich in water-soluble dietary fiber β -glucan What are the benefits of β -glucan
Can help control blood sugar:
It is sticky after absorbing water, which can slow down the absorption of glucose into the blood and help control blood sugar. For example, rice made of whole oats has a glycemic index of only 42, which is a typical low glycemic index food.
Can help control blood lipids:
What about the principle?
It may be because it is sticky after absorbing water, which can absorb cholesterol, reduce its absorption into the blood, and also absorb bile acids, which are excreted through feces, and then the human body has to use cholesterol to synthesize bile acids, thus reducing the level of cholesterol in the blood and helping to reduce the risk of cardiovascular diseases.
Therefore, in the United States, if the content of β -glucan per serving is 0.75g, it can be claimed that foods rich in β -glucan can reduce the risk of heart disease as part of a diet low in saturated fat and cholesterol. [3]
Helps prevent constipation:
β -glucan absorbs water and expands, which can soften the stool; Can help to lose weight; β -glucan absorbs water and expands, occupying a certain stomach volume, which can enhance satiety and reduce energy intake.
In addition, the contents of micronutrients in oats, such as vitamin E, vitamin B 1, potassium, magnesium and iron, are higher than those in polished rice flour.
The most popular oatmeal product is instant oatmeal, which can be eaten with hot water, which is super time-saving. Most people are nervous in the morning, so many people think they have oatmeal for breakfast.
So convenient, of course, it is very suitable for breakfast. You can eat breakfast quickly and nutritionally with oats according to the following formula.
Oatmeal+protein+vegetables
Protein: Milk/yogurt/cheese, eggs, dried tofu, chicken legs/beef preserved in advance, ham sausage (preferably starch-free and nitrite-free).
Vegetables: Vegetables that can be eaten raw, such as cucumbers, tomatoes, cherry tomatoes, or leafy vegetables such as spinach and Chinese cabbage, are boiled in boiling water and mixed with low-calorie salad dressing.
To lose weight, women can eat 40-50g oatmeal and men can eat 75g- 100g oatmeal. Vegetables should be eaten up to 1.5 2 fists, protein should eat a bag of milk and an egg, or 1 braised chicken legs.
In fact, oats are not only suitable for breakfast, but also for three meals. Some oat products can also be eaten as snacks and meals. Let's take a closer look.
1, whole oats
You can make oatmeal with rice. In addition to rice, it can also be used with other miscellaneous grains, such as quinoa, buckwheat and mung bean. Make miscellaneous grains and beans rice and eat it at lunch and dinner. Need to remind 4 points:
(1) Oats are hard, so they need to be soaked for two or three hours in advance, or soaked in the cold storage for one night, and then stewed with washed rice.
(2) The amount of water added is about 1.3 1.4 times that of oats and rice.
(3) The proportion of oats is 1/3, 1/2. If other rice is ok, oatmeal stew rice is ok, but the taste is rough and some friends may not accept it.
(4) If you want to lose weight, it is more appropriate for girls to add 50-75g oats and rice, and for boys, 75- 100g oats and rice can be made into miscellaneous grains porridge. Pretreatment is the same as cooking, except that the proportion of water is increased to 10 times.
2, oatmeal
Hot water can also be used as a staple food for lunch and dinner. The recommended amount of weight loss is the same as that of whole oats.
It can be said that because they are all compound cereal products containing oats, the common feature is that oil, sugar and salt are added to the formula, which is not low in energy and makes people fat.
(1) compound grain
The product above is not sure what the oat content is, and sugar, oil and salt are added.
The oat content in this product is 30.5%, which is not high. At the same time, sugar, salt, non-dairy creamer and edible essence are added.
Among them, the sugar content is as high as 44.3 g/100 g. The Dietary Guide for China residents suggests that the sugar content per person per day should be controlled within 25 g. This oatmeal product, even if you only eat 50 grams, the sugar intake has almost reached the limit of 25g, which is really not low.
(2) Oat cereal rings (instant cereal products)
In the oatmeal ring above, the first ingredient list is whole wheat corn, and the second is oatmeal. Add sugar, salt and oil, and adopt puffing technology to improve blood sugar faster.
(3) Fruit cereal (instant cereal products)
This kind of fruit cereal is not only low in oats, but also added with salt, sugar and essence. As can be seen from the nutrient composition table, eating100g of this fruit cereal will consume 24.6g of sugar, which is really not low.
So if you choose fruit cereal, you'd better choose sugar-free, the oil is behind the ingredient list, and the sodium content is relatively low. As a snack, it is best to control it at 25.50 grams per day.
Oat products with only oats in the formula can be called real oats. Apart from whole oats, they will be processed into the following three forms of oat products.
(1) steel-cut oats
Cut the whole oat into 2-4 sections with a steel knife, which is called steel-cut oat, that is, oatmeal, which retains all the nutrients of oat.
When cooking porridge, the ratio of oats to water is about 1: 10. If you need a big fire to boil, immediately turn to a small fire for 20 minutes, and it is best to stir it in the middle, otherwise it will boil easily.
(2) tabletting oats
First, raw oatmeal.
Pressing oats directly into tablets also retains all the nutrients of oats, but it is easier to cook than steel-cut oats. Boil the water, then simmer for about 10 minutes.
The porridge cooked with raw oatmeal has a GI of only 55, which is a medium GI food.
After cooking, you can put milk, eggs, vegetables, meat and so on. Make a pot with comprehensive nutrition. Without enzyme inactivation treatment, lipase can easily degrade fat into free fatty acids, and then oxidative rancidity is easy to have spicy taste, so it needs to be sealed, refrigerated or frozen.
Oats are heated to inactivate enzymes, then steamed or roasted, then tabletted, and then dried to obtain oatmeal, which is the most common oatmeal in the market. One is oatmeal that must be cooked, also called instant oatmeal, which usually takes 2-3 minutes to finish, and the taste of direct brewing is too hard; The other is oatmeal that can be eaten with boiling water, also called instant oatmeal.
Because of the intense extrusion of these two kinds of oatmeal, the molecular weight of β -glucan will decrease and the blood sugar will rise faster. For example, the GI of instant oatmeal is about 80, which is equivalent to rice and belongs to high GI food.
But eating this kind of oatmeal saves time, so most people eat this kind of oatmeal, so mix it well, such as washing it with milk, adding an egg and cooking more dishes, so that blood sugar will not rise easily.
(3) Oatmeal
Is to grind off the skin and part of the aleurone layer of oats, leaving the aleurone layer, germ and endosperm as oatmeal.
Because some dietary fiber, vitamins and minerals exist in skin and aleurone layer, the nutrition of oats is lower than that of whole oats.
Oatmeal rice can be mixed with rice to stew rice. Studies have shown that oat rice accounts for 1/3 and the ratio of rice to water is 1:3.3. Braised rice has the best sensory evaluation, rich taste, moderate viscosity and rich flavor. [4]
Need to be reminded that:
The milling process will activate lipase in oats, which will lead to the increase of free fatty acids in oats, and then it will be easily oxidized and spicy after a long time.
Although enzyme inactivation measures will be taken during the processing of oatmeal, there will still be residual enzymes. Some studies have tested 14 oat rice in the market, and the results show that lipase activity is relatively high. [5]
So if you buy oatmeal, you must buy it near the production date, and then seal it in the cold storage or freezer.
Today's interaction: It's all about oats. In addition to stewing rice and cooking porridge directly, Mr. Gu can also think of adding some when steaming egg custard, baking bread and beating soybean milk. How do you eat oats? Share it in detail.
References:
[1] Yang Yuexin China Food Composition Table 6th Edition 1 Volume [M]. Peking University Medical Press, 20 18.
[2]https://consumer . FDA . gov . tw//Food/tfnd detail . aspx？ nodeID= 178。 f = 0 & ampid=47
[3] American food labels
[4] Xu Yang, Hu Xinzhong, Luo Lin, et al. Nutrition and edible quality evaluation of oat-rice mixed rice [J]. China Journal of Food Science. Chinese Journal of Cereals and Oils, 2012,27 (11):14-/.
[5] Zhang Nanchuan, Li, Li Zaigui. Study on the quality of oatmeal and its improvement methods [J]. Food industry, 2018 (4): 213-216.
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