From the Chinese food composition table can be seen, per 100 grams of oats energy 338 kcal, carbohydrate 77.4g; per 100 grams of buckwheat energy 337 kcal, carbohydrate 73g; per 100 grams of millet energy 361 kcal, carbohydrate 75.1g. And per 100 grams of rice carbohydrate content of 77.2g, calories for 77.2 kcal, per 100 grams of wheat flour is 362 kcal, 70.9g of carbohydrates.

From these figures, it's true that whole grains aren't low in carbohydrates, but the reason they can help with weight loss is twofold.

On the one hand, it's because roughage and whole grains are mostly resistant starch. Let's not confuse this with other starches, which are considered a form of calories but are not absorbed by the body. It's like insoluble dietary fiber that won't be absorbed and utilized by the gut. Therefore, the final calories utilized by the body are lower and do not add to the metabolism of the body.

For the refined white rice and flour staple food, not only the starch content is high, but also easy to be digested by the stomach and absorption and utilization. Especially the soft texture of steamed buns, rice, weight loss people consume, not only is not conducive to maintaining the current weight, but also easy to elevate postprandial blood sugar, there is a risk of weight gain.

On the other hand, on a number of studies found that the regular consumption of resistant starch, help promote the body fat decomposition, increase the probability of fat discharge. Especially for those who already have abdominal obesity, it is more suitable to consume resistant starch-rich foods. For diabetics, reasonable weight control can also effectively prevent diabetic complications and lower blood glucose levels.

So, considering the vast majority of people are suitable for consumption of whole grains, coarse grains, as half of the daily staple food, is a healthy lifestyle .

With the strengthening of national awareness of health, more and more people are beginning to pay attention to coarse grains, or part of the whole grain food instead of refined white rice and noodles. Although there is a certain difference between whole grain foods and coarse grains, but because whole grains in the production process, in order to retain the nutrition only faded the outer skin, in which the paste powder layer, the grain embryo, as well as the seeds of the other components have been retained, the same nutritional high food.

Additionally, research has found that the more whole grains are consumed, the lower the probability of cardiovascular disease and death from cardiovascular disease. Therefore, in China's residents dietary guidelines, it is recommended that adults consume 50g~150g of whole grains and miscellaneous legumes every day. There are also some people who consume coarse grains and whole grains because they can lose weight.

People drink "miscellaneous grain porridge" is the reason that miscellaneous grains than rice calories. In fact, this is wrong! A variety of food containing calories is very close, and even grains of calories than fine grains, to be diabetic high hopes of oat, for example: per 100 grams of oat containing calories is 376 kcal, and rice is only 345 kcal, grains than rice calories are also high it!

"Mixed grain porridge" low-calorie weight loss is the exact reason, "mixed grain porridge" contains more water than refined rice porridge! Because grains have more fiber, if you want to cook a bowl of grains porridge, generally put about 6 times the water to cook cooked, but if you are steaming rice, as long as you add 1.5 times the water is enough. That is to say, the same grains cooked into a porridge, will be a very large bowl, but the same rice cooked out of very little, ZaZaHuHuoHuo bowl of "grains porridge" can let you eat a lot of food, which reduces the amount of food intake, but if replaced with refined rice and white flour, want to get such a sense of satiety, eat into the grain than grains much more.

As with the issue of soda crackers versus mooncakes, choosing foods with a high water content is a good way to lose weight, just as you won't gain weight from eating grapes, but raisins will because 100 grams of grapes have only 43 calories, but when turned into raisins, 100 grams is 350 calories, an increase of nearly 10 times.

Nutritional value and efficacy of grains and cereals

Grains and cereals are the staple of our daily diet, which contains a lot of fiber, minerals, vitamins, trace elements and other nutrients, can be very good to replenish the human body's daily needs, is the main source of vitality. The source, and grains and cereals contain a lot of dietary fiber and unsaturated fatty acids, can help provide the human body must most of the nutrients, can be said to be the most nutritional value of the food group, is the cornerstone of the diet.

Effects and functions

1, disease prevention, anti-cancer

Cereals contain a lot of vitamin C, potassium, copper, zinc, and other nutrients, can be consumed to help improve some of their own symptoms, to promote good health, to prevent the occurrence of disease. In addition, grains and cereals also contain many proteins, B vitamins, amino acids and other substances that have anti-cancer and tumor prevention effects, which can effectively prevent cancer and anti-cancer after consumption.

2, remove toxins

The magnesium and iron contained in grains and cereals has a good effect on accelerating waste metabolism, and its dietary fiber can also adsorb water molecules, accelerate gastrointestinal motility, so that food residues and toxins can be quickly discharged from the body.

3, beauty

For beauty people, grains and cereals is undoubtedly a good choice, grains and cereals have a certain prevention of acne, anti-aging, lubrication of the skin and other roles, and grains and cereals contain a large number of unsaturated fatty acids, which can help to reduce the accumulation of cholesterol in the body to promote the body's metabolism. Metabolism, so that the hair easy to grow, to prevent baldness, hair loss, so that it becomes black and bright.

4, slimming

The grains contain many substances that can promote fat metabolism, calorie burning, but also help promote gastrointestinal peristalsis, accelerate the discharge of waste, so as to achieve the effect of slimming, weight loss can choose to consume properly.