Red beans, kidney beans, dried peas, dried broad beans, mung beans, chickpeas and other starch-rich beans. Their satiety is particularly strong, their digestion speed is particularly slow, and their blood sugar rise is particularly gentle. The best thing is that beans can only be cooked in porridge and soup. If there is no sugar, it is difficult to eat too much.

Because of their high protein content, it is ideal to use them to partially replace food during weight loss, which can help prevent all kinds of troubles caused by insufficient protein.

2. Class B diet staple food:

Coarse grains such as oats, buckwheat, naked oats, wheat grains, barley grains, black rice and millet. Among them, oats and naked oats are the best choices. Their satiety greatly exceeds that of white rice and flour, and their vitamin and mineral content is several times that of polished rice. It should be noted that most of the whole wheat bread and steamed bread on the market are fakes, among which there are many white flour, few whole wheat flour, and even a few pieces of bran embellishment, which can't play a role in losing weight.

3, C-class diet staple food:

Potato, sweet potato, yam, taro, lotus root, tender broad bean, tender pea and other starchy potatoes or vegetables. They are characterized by a strong sense of fullness. Under the same amount of starch, they contain more vitamins and potassium than white rice and white flour, and they can supply vitamin C that is not found in grain at all.

It should be noted that when cooking, you can't add oil and salt. It must be a cooking method, instead of food, in order to lose weight. If it is used as a dish or snack, it can only gain weight.

Extended data:

1, staple food choices to avoid:

All kinds of sweet bread, cookies, desserts, pies, puffed food, egg rolls, etc., as well as sesame cakes, fried dough sticks, oil cakes, hemp balls, fried cakes, etc. with oil. Staple food added with oil, salt and sugar will promote appetite, which not only contains high energy, but also contains low vitamins and minerals, which is not conducive to the success of weight loss.

2. staple food choices that need to be reduced:

White steamed bread, white rice, white rice porridge, white flour jiaozi, white bread, rice cakes, glutinous rice balls, rice noodles, etc. Their satiety is low, their vitamin content is less, and their blood sugar rises too fast after meals, which is not conducive to controlling their appetite.

People's Daily Online-Can you really get thinner by eating staple food? Recommended high-quality staple food list