Many people choose to replace their staple food with whole grains in order to maintain health or lose weight. Whole grains are coarse grains and contain dietary fiber that is not found in refined grains such as rice. Multigrain porridge can effectively lower blood sugar and make the body more energetic. So, does multigrain porridge have more calories or rice? Can multigrain porridge really help you lose weight? Is multigrain porridge higher in calories or rice?

"Multigrain porridge is low in calories" is a common misunderstanding. The starch content of various grains is quite close, all between 70-80. Even including miscellaneous beans, their dry matter levels and calorie levels are also very similar, both between 320-380 kcal/100g. They can be said to be the same. Small differences. To put it more seriously, compared with the same 100 grams of grain, the calories of oats (376 kcal/100g), millet (361), sorghum (360), and corn (352) are not inferior to that of white rice (345).

At the same time, the moisture content of rice is relatively high after cooking. The moisture content of rice is between 60-70%, while the moisture content of steamed buns is 45-55%, and the moisture content of bread is only 40%. Water contains no calories, so if you add more water to fill it, the heat after cooking will be diluted. Moreover, Chinese residents are accustomed to eating sweet bread with added oil and sugar, and the calories are usually between 280-380kcal/100g.

Let’s do a calculation: A woman wants to lose weight and plans to eat only 50 grams of grain for dinner. If she eats rice made from white rice (the calories of white rice are 345kcal/100g), then the calories she gets from eating 50g of rice is 345÷2=172.5kcal. Because 1.5 times the water is needed to cook 1 portion of rice, the weight of the rice she eats is 50 × 2.5 = 125 grams. It is only half a bowl in a small bowl used by ordinary families. With this amount of food, it is impossible to fill the stomach, and it is really difficult for people to feel full.

However, if she eats multigrain porridge, it will be different. For the same 50 grams of grain, add 10 grams of oatmeal (377kcal/100g), 10 grams of black rice (341), 10 grams of adzuki beans (324), 10 grams of sorghum (360), and 10 grams of millet (361). The calories are 1*** is 37.7 34.1 32.4 36.0 36.1=175.3 kcal. Not much different from 50 grams of rice. However, because 6 times the water was added, the weight of this multigrain porridge is 350 grams, which is equivalent to a small bowl and a half of a typical family meal. With such a size, you won’t feel too little when eating. After adding the dishes, your stomach is quite full, and you even feel that you have enough food.

Although half a bowl of white rice and a half bowl of multigrain porridge contain similar calories, they are eaten much slower and take longer to chew, resulting in a very different feeling of fullness. , the psychological feeling is also very different. Can multigrain porridge help you lose weight?

The exact reason why "multigrain porridge" can help you lose weight is: "multigrain porridge" contains more water than polished rice porridge!

Because cereals are rich in fiber, if you want to cook a bowl of cereal porridge, you usually need to add about 6 times the water to make it thoroughly cooked. However, if you are steaming rice, you only need to add 1.5 times the water. Enough.

In other words, the same multigrain porridge will be a very big bowl, but the same rice will produce very little. A bowl of "multigrain porridge" can make You eat very full, thus reducing your food intake, but if you switch to polished rice and white flour, if you want to achieve such a feeling of fullness, you have to eat much more grains than miscellaneous grains.

Multigrain jicama is generally chewier than white rice and white flour. Without added fat, the risk of overeating is less. At the same time, if cereals are cooked by steaming without adding sugar or oil, generally speaking, the feeling of fullness will be strong. This means that less dry matter can be used to achieve the same feeling of fullness, which of course helps with weight loss. Especially if you cook miscellaneous grains into eight-treasure porridge, add 6-8 times the amount of water to 1 times the amount of miscellaneous grains, making it easier to feel full, which is especially suitable for those who want to lose weight.

If you want to use multigrain porridge to lose weight, the amount must be controlled. The dry multigrain should not be more than the uncooked rice you usually eat, but the amount should be reduced. Then add more water to cook it into porridge. This multigrain Porridge really reduces calories, which is also a general rule for losing weight.

Choosing foods with high water content is a good way to lose weight. Just like you won’t gain weight eating grapes, but raisins will, because 100 grams of grapes only have 43 calories, but they become raisins. Finally, 100 grams of calories is 350 calories, an increase of nearly 10 times, because grapes contain a lot more water than raisins.

You can also use acupuncture to lose weight by stimulating acupoints. You can also promote weight loss through exercise. Doing aerobic exercise every day, such as swimming, running, etc., can also promote weight loss. Coupled with dietary adjustments, eat less high-calorie foods. Benefits of eating multigrain porridge Multigrain porridge can relieve constipation

Multigrain porridge is not only high in water content, but also rich in dietary fiber and resistant starch, which can promote the proliferation of beneficial bacteria in the large intestine and improve intestinal microorganisms. Ecological environment, helps clear the intestines and defecate, and is very helpful for people with constipation. Multigrain porridge can stabilize blood sugar

Multigrain porridge has a positive effect on postprandial blood sugar regulation. Because multigrain porridge contains more dietary fiber and minerals, it can delay the absorption of starch and help control blood sugar.

Moreover, eating grains and beans requires chewing, which results in slow digestion and a slow rise in blood sugar. This makes it difficult for blood sugar to rise rapidly after a meal or to cause blood sugar instability due to hunger. The nutritional value of multigrain porridge is higher

Multigrain porridge is rich in nutrients, comprehensive and balanced in nutrients, and contains a high proportion of protein and amino acids. Its nutritional effect is far more than that of polished rice and white flour. The vitamin and mineral content of a bowl of multigrain porridge is More than three times as much as half a bowl of rice.