Can you lose weight by eating oats?
Oats have always been regarded as healthy food by nutritionists and doctors, and are very suitable for people with obesity, hyperlipidemia and diabetes. This is because oats are rich in soluble dietary fiber, which is not easy to be digested, and can stay in the gastrointestinal tract for a long time, which brings us a lasting satiety, thus limiting the intake of other high-fat and high-calorie foods and helping to lose weight. Secondly, the dietary fiber in oats absorbs water in human intestine to form colloid, which promotes intestinal peristalsis, not only helps digestion and prevents constipation, but also inhibits the absorption of cholesterol by human body, and has the function of reducing fat and slimming. However, it takes long-term persistence to see the effect of oat weight loss, which generally takes 3~6 months, during which normal diet and exercise should be maintained at the same time.
Eating oats every day to lose weight but getting fat, you may have made these three mistakes!
1, no control quantity
Oats are really excellent coarse grains, because of the low processing level, all the nutrients are basically preserved. Oats are rich in dietary fiber, B vitamins, protein, unsaturated fatty acids, oryzanol, vitamin E, β -glucan and minerals. These nutrients are higher than ordinary rice, and it is a food with low sugar, high nutrition and high energy.
But it should be noted that oats are also high in calories. Oats contain 367 calories per 100g, which is more than three times that of rice with the same weight. In other words, a bowl of oats is equivalent to three bowls of rice. If you use oats instead of other staple foods, it will only make you fatter and fatter.
2. Oatmeal and oatmeal are not the same thing.
There are many kinds of oat products, such as tablets, whole grains, powder, boiled food and boiled water. Faced with the dazzling array of "nutritious cereals" on the supermarket shelves, you have to keep your eyes open and look carefully. People who lose weight must choose pure oatmeal, which is the kind with no other additives except oatmeal on the ingredient list. Oats with dried fruit, dextrin, syrup and nuts have gone through many processing procedures. They are cooked and can be eaten with boiling water, just like porridge. They have fast digestion and poor satiety, so it's strange that they are not fat after eating. This kind of oatmeal has a strong sweetness. After brewing with boiling water, the viscosity is small and the taste is attractive. It feels like eating snacks.
So, if you really want to lose weight, buy plain oatmeal. Those fast food and instant nutritious oatmeal will only make you fatter and fatter!
3, the ingredients are too rich
Many people add nuts, dried fruits, yogurt, sugar and other auxiliary materials in addition to milk when cooking oats. Oats themselves are not low in calories. If other auxiliary materials are added, the intake of invisible calories will be greatly increased, and of course the effect of losing weight will not be achieved.