Best way to eat grains and cereals, oats are king! How to eat oats is the most healthy? Oatmeal can be called the "star" of the grain family. There are so many different types of oatmeal products, oatmeal, oatmeal, oatmeal, which one is the best? Oats, the stickier the better The effect of oats in controlling blood glucose and blood lipids comes largely from the beta-glucan in oats. It gives oats a sticky texture, so it can be understood that the stickier the oats, the higher the β-glucan content and the better the nutritional value. However, because β-glucan expands in size when it absorbs water and stays in the stomach and intestines for a long time, people with poor stomach and intestines may experience discomfort when eating it, so be careful not to eat too much. What is the difference between oatmeal, oatmeal and oatmeal? Whole oat grain β-glucan retains the most, is also the best; followed by oatmeal made from oat grains peeled oatmeal rice; again, oatmeal or oat grains flattened oatmeal made of raw oatmeal. However, the whole "oat grain" because of the protection of the skin, the structure of the tight, need to be soaked in advance, coupled with a long time to cook, to use the rice cooker for more than 40 minutes, in order to dissolve the β-glucan, to get the most viscous oatmeal. The oatmeal rice that has been milled can be cooked directly in the rice cooker without soaking. The stomach is not good, eat raw oatmeal will be whole oat grain or oatmeal rice directly flattened made of raw oatmeal, this oatmeal nutrition retention is the most complete, easier to cook, health value is better. It is easier to cook and has better health value. However, the glycemic index may increase after processing. The glycemic index of raw oatmeal after cooking is 40~70, while the whole grain of oatmeal or oatmeal rice, the glycemic index is not higher than 60. due to the oatmeal grain, oatmeal rice cooking time is longer, while the raw oatmeal can be boiled for 20~30 minutes, so, for the time is limited, but also need to control the blood glucose and blood lipids of the people or gastrointestinal function of the people who have poorer, the raw oatmeal is more suitable. Pick pure oatmeal, there are five tips 1. to the miscellaneous grain area to buy. Miscellaneous food area is generally sold oatmeal, oatmeal rice, oatmeal, the price is more affordable. In the shelves of a large package, most of the processed oat products, such as oatmeal, oat flour, etc., the price is relatively high. Oats bought in the miscellaneous grain area, pay attention to smell the oats have no odor, oatmeal fat content is higher, so storage resistance is a little worse. 2. Look at the name to see if it says oatmeal or oatmeal, raw oatmeal or ready-to-eat oatmeal, and choose the one you need.3. Ingredient list. This is to determine whether the oatmeal "pure" mace, if the ingredient list only oatmeal as raw materials, it means that it is pure oatmeal. If the list of ingredients is very long, in addition to oats and cereals, sugar, maltodextrin, oil, food additives, etc., it is not a good oats. 4. Look at the protein. If the protein content in the product is less than 12%, be cautious and see if it is pure oats.5. Cooking time. Some have to cook for a long time, some cook for a few minutes, some can be soaked, some open the bag and eat. The shorter the cooking time, the lower the viscosity of the taste, the worse the health value. These cereals, can not control blood sugar instant oatmeal cooked for a few minutes or boiling water to soak a little ready to go. Compared with raw oatmeal, it has been y extruded, the viscosity of the texture decreases, and the glycemic index is higher, and the effect of controlling blood glucose and blood lipids will also decrease. With hot water brewing instant oatmeal, the glycemic index can be as high as 80 or more, and white rice is not comparable, less suitable for weight loss and slimming as well as the three high people to eat, more suitable for indigestion, thin and weak people. Puffed oatmeal or grain crisp can be eaten directly. Most of these are not pure oats, there will be corn, wheat, rice and other puffed grains, so it is difficult to play the health effects of the oats themselves, but also additional sugar, oil and other ingredients, calories and elevate the rate of blood glucose will be very high, is not suitable for eating as a staple food often. Fancy flavored oatmeal and oat flour oatmeal content is low, accounting for the bulk of the sugar. More cereal, rice, sugar, maltose syrup, milk powder, flavorings and other ingredients of the fancy cereal, and the nutritional value of pure oats is far from the occasional snack to eat.