In terms of calories, rice (100 grams) = 116 calories, pure oatmeal (100 grams) = 360 calories, the calories of rice is lower than pure oatmeal, but weight loss people still do not recommend eating rice and recommend eating oatmeal. The reason is as follows: cereal, mainly by oats and barley grain pressed, oats have a high nutritional value, protein content is twice as much as wheat, of which unsaturated fatty acids accounted for 80%! Its rich linoleic acid content also has the effect of reducing the incidence of cardiovascular disease. It contains higher than wheat 7 times the soluble fiber and good fat, can reduce cholesterol, increase gastrointestinal peristalsis, detoxification and weight loss effect. The soluble fiber of oatmeal, it can stay in your stomach longer than insoluble fiber (such as vegetables), at the same time, water-soluble dietary fiber can reduce blood cholesterol, can be your cardiovascular friend. In addition, oatmeal also maintains your blood sugar levels better than many other foods, which stabilizes your insulin levels and ensures that you won't be craving food hours later, which is helpful for your weight loss because insulin production slows down your metabolism and sends out signals to start storing fat, and after the cereal starts digesting in your stomach, it takes a slow over-long time to be digested and absorbed, which is a much better way to lose weight than regular carbs (like sweet breads) resulting in lower insulin levels.

Rice is lower in calories, but it's a starch that's converted directly into sugar and fat in the body, which in turn is more detrimental to weight loss. Eat the two together or switch them around.