1. Purple potato, the calorie per 100 grams is 74 calories, the dietary fiber content is 1. 1 gram, and the carbohydrate content is 17.3 grams. Generally, it is recommended to eat about 100 grams per meal, because potato foods are prone to flatulence and overeating. Purple potato is more suitable for weight loss than sweet potato, because purple potato has lower calorie and sugar content and richer nutrition than sweet potato.
2. Corn, the calorie per 100 grams is 196 calories, the dietary fiber content is 3 grams, and the carbohydrate content is 23 grams. Generally, the edible part of a corn is about100g, and one meal is edible 1-2 corn. It is better to lose weight with old corn, and try not to choose waxy corn. It can be steamed and eaten, or peeled for cooking, stewing soup, porridge and so on.
Of course, there are many staple foods suitable for weight loss. It is not good to eat only purple potatoes or corn for a long time. You can also eat yam, pumpkin, lotus root, quinoa, red beans, black beans, oats, etc., which are more nutritious in rotation and will not cause malnutrition because of dieting.
Although we usually strongly advocate using coarse grains such as sweet potato, purple potato, corn and yam to replace pasta made of rice or other refined wheat flour in flour and rice, it is obvious that coarse grains such as corn and purple potato retain more dietary fiber and nutrients, and compared with rice, they can basically be eaten after being pulled out of the ground, but rice and refined wheat flour may have undergone more processing, resulting in more loss of wheat bran, serious loss of dietary fiber and subsequent loss of minerals.
Dietary fiber has a good effect on the human body. Although it can't be digested and absorbed by the stomach, it can promote gastrointestinal peristalsis and enhance defecation. In the process of passing through the stomach, it can also absorb some impurities to moisten and smooth the intestines. Many studies have found that dietary fiber can also improve the health of gastrointestinal microbial flora. Dietary fiber can not be directly digested and absorbed, so it can slow down the digestion speed of food, slow down the gastric emptying speed, improve satiety, and inhibit the absorption speed of fat, cholesterol and sugar, so it can stabilize postprandial blood sugar. What do they have to do with losing weight? Of course, to improve satiety, we may not be hungry between meals, and it is not easy to take in extra calories, such as snacks and cold drinks. In addition, the effect of relaxing bowels can also make our excretion smoother, digestion better and help us lose weight.
Dietary fiber is also beneficial to the stability of blood sugar and weight loss. If glucose intake is too high in a short time, blood sugar soars and insulin is secreted in large quantities, and too much glucose may not be fully utilized by cells and stored as glycogen first. Glycogen will be decomposed into glucose for energy when we lack glucose, but if we have enough energy for a long time, glycogen will eventually be converted into fat. Therefore, what we pursue is the slow release of energy, which not only makes us feel full, but also reduces glycogen storage and reduces the probability of fat formation.
Since so much has been said about the benefits of eating coarse grains to lose weight, why not lose weight? Because corn, purple potato and other coarse grains are also rich in starch after all, they just have higher dietary fiber content. If we eat in large quantities and eat openly, we will get too much starch, too much glucose and too many calories, and eventually gain weight. Unless we strictly control calories and properly eat these coarse grains as staple food, they can really become food beneficial to weight loss.