Oats are coarse cereals, rich in water-soluble dietary fiber-β-glucan, which has a strong sense of satiety, helps to reduce cholesterol in the blood and control blood sugar, and is very suitable for fitness and weight control people and middle-aged and elderly friends, so everyone resolutely uses oats instead of rice flour steamed bread.
But after eating it often, I found that I couldn't lose weight at all and my blood sugar was still high. Obviously, we don't know enough about cereal. ......
Oats are certainly worth eating. But many grains on the market are not necessarily oats.
Oatmeal is a general term for all kinds of cereals, including corn flakes, wheat flakes, black oatmeal, oatmeal and so on.
To put it simply: oats belong to cereals, and cereals are not necessarily oats.
The contents of protein and cellulose in grains such as rice and wheat flour are not as high as those in oats. These additional additives will greatly reduce the nutritional content of grains!
Many so-called nutritional cereals and breakfast cereals on the market are quite complicated.
The main cereals are wheat flour, corn, soybeans and so on. And oats only account for a small part, and some even contain no oats at all.
The content of protein and dietary fiber in this grain is much lower than that in pure oats. Generally, the content of protein is increased by adding soybean protein and whole milk powder.
Whole grain food is the main source of dietary fiber, and oats are rich in dietary fiber.
Adding some refined grains will reduce the nutritional density of grains. In addition, many cereals add a lot of additives such as sugar, pigment and essence for taste.
There are also some smart businesses aimed at middle-aged and elderly people who need to control their blood sugar. Under the banner of the elderly, nutritious oatmeal and high-calcium oatmeal for middle-aged and elderly people were introduced. ......
Some nutritional cereals for middle-aged and elderly people who claim not to add white sugar are not added with white sugar, but with ingredients such as non-dairy creamer, maltodextrin and glucose syrup.
After eating these tangible or intangible cereals with added sugar, can the blood sugar be low? Young people are filial to their parents. Never buy this cereal!
Fruit cereal is the new favorite of office workers in recent years. Fruits and nuts not only bring rich dietary fiber, but also taste crisp. It is also very convenient to eat. If you are hungry, just come and pad your stomach. Is it soon ~
But what you may not know is that these crispy fruit cereals may not be much, but there is not a little sugar.
Eating 30-40g cereal for a casual meal is equivalent to eating 5.5 cubes of sugar.
The sugar content of reducing sugar version is also 36.4g/ 100g, which is ten times higher than that of pure oats.
The extra sugar, together with all kinds of dried fruits and yogurt blocks, makes the taste of fruit cereal rise linearly, and the fat house unconsciously eats too much. I glanced at the potato chips at hand. Wow, the calories are slightly lower than those of a serving of yogurt, fruit and cereal.
It seems that you really can't eat more fruit cereal (watch your mouth).
This time, I also spent a lot of money to buy all kinds of cereal online and offline, and first put a family photo.
After evaluating dozens of packages of various grains, we summarized these dry goods about grain selection:
1. There is only the word "oat" in the ingredient list, or if oat is the main raw material, the less other cereal ingredients, the better.
2. Try not to choose instant cereal powder with sweet taste. It is best to see the whole grain shape.
3. Oatmeal without excessive additives such as white sugar, non-dairy creamer, pigment and essence is better.
4. When buying cereal, don't be attracted by the package or the name. Pure oatmeal is best.
Finally, lazy cancer patients who don't want to read the text, just click on the picture.
In the next issue, we will continue to talk about oats, the king of dietary fiber.