Eat oatmeal to lose weight: how to choose? how to eat?
Oatmeal ranks among the foods for fitness and weight loss with high protein and high dietary fiber. There are so many kinds of oatmeal in the supermarket, it is really difficult to tell the difference. If you want to lose weight and control blood sugar, which one is the best to lose weight?
The advantages and disadvantages of oatmeal for weight loss
Pros of Oatmeal:
Every 30g of oat contains natural antioxidants, lipase and soluble dietary fiber;
It is a highly nutritious food, containing 15% protein, 9.2% moisture, 66.9% carbohydrate, and elements such as phosphorus, potassium, and calcium, which can supplement energy and protein needed by the human body;
You can add your favorite healthy condiments at will: milk, nuts, fresh fruit, honey, etc. The mellow wheat fragrance not only lingers, but also can feed your stomach and health.
Cons of Oatmeal:
The less processed oats, the longer it takes to cook;
Eating too much can easily lead to stomach cramps or flatulence;
Relying on oatmeal to lose weight is very harmful. If you only rely on oatmeal instead of other foods, it will cause problems such as malnutrition and endocrine disorders;
Oatmeal weight loss is effective for a long time. Although oatmeal can achieve the effect of weight loss by increasing satiety, it also takes a long time to see.
The types of oatmeal
Oatmeal on the market can be roughly divided into 3 categories according to the troublesome degree of cooking:
1. Oatmeal rice that needs to be boiled
This is the least processed and nutritionally complete oat on the market.
Oatmeal has a strong feeling of satiety and is very sticky. This is caused by beta-glucan. Beta-glucan has the effects of lowering cholesterol, controlling blood sugar, and regulating the intestines. The health benefits of oatmeal are these The largest of the oats.
Oat rice is more difficult to cook, so it takes at least 45 minutes to cook in a pressure cooker. You can add rice or other various whole grains and beans.
On the shelves of oatmeal in supermarkets, it is generally difficult to find oatmeal. You can try to find it in places that sell bulk grains.
2. Oatmeal that needs to be cooked
This type of oatmeal is made by flattening oatmeal and is generally divided into two types: traditional oatmeal and quick-cooking oatmeal, the latter is processed deeper, pressed thinner, and has a softer texture.
Although it is not as nutritious as oat rice, its protein content is still as high as 12% to 15%, and it is rich in dietary fiber, calcium, potassium, unsaturated fatty acids and other nutrients, and also contains β-glucan with health care functions.
This oatmeal is better to cook than oatmeal. Traditional oatmeal needs to be cooked for about 10 minutes or microwaved for 3-5 minutes. Quick-cooked oatmeal takes less time to cook, or it can be cooked in microwave for 1-2 minutes. . When eating, you can also add milk, soy milk, dried fruits, eggs, meat, etc.
3. Instant oatmeal
This is the most common type of oatmeal on the market. It is more processed than the previous two, and may be slightly inferior in nutritional value to the oatmeal that needs to be cooked. It looks more scattered, but still has a clear shape. In addition, there are usually words "ready to eat" or "no-cook" on the packaging.
This kind of oatmeal does not need to be heated. It can be directly added to hot water above 80°C and soaked for about 5 minutes. Milk, soy milk, dried fruit, eggs, meat, etc. can be added according to personal preference.
4. How to judge whether it is pure oatmeal:
To judge whether it is pure oatmeal, you can first look at the ingredients (table), whether there are only words such as "oatmeal" or "oatmeal" or "100% pure oatmeal", if so, it is pure oatmeal;
Looking at the nutritional composition table, the protein content of pure oatmeal is generally more than 12%; in addition, the packaging of pure oatmeal is relatively simple and generally not very eye-catching, of course, this is not absolute.
In addition, when choosing oatmeal, try to choose similar products with higher protein and B vitamins; the closer the production date, the better, organic and green ones are better, and whether to import them depends on personal preference.
3. How to choose oatmeal for people who lose weight
For those who are easy to cook, it is recommended to first choose oatmeal or oatmeal that needs to be cooked;
For people who are inconvenient to cook (such as student parties, busy office workers), and those with indigestion, it is recommended to choose oatmeal ready-to-eat with boiling water (of course, you can also choose "cereal breakfast" that can also be soaked in cold milk);
People who lose points prefer to cook oatmeal or oatmeal.
Fourth, how to cook oatmeal to lose weight
1. Oatmeal yogurt
Yogurt can promote gastrointestinal motility, relieve constipation and reduce weight, and also has a strong sense of satiety, while oatmeal is rich in vitamin B, which is conducive to speeding up metabolism, clearing heat and laxative, and is very beneficial for weight loss.
2. Fruit oat yogurt
You can eat this fruit oat yogurt for lunch and dinner. Fruit is added to oat yogurt, so that you won't feel tired when you eat it, and fruit can not only help you lose weight, but also beauty.
3. Vegetable oatmeal
Vegetables contain a lot of vitamins and minerals, which can help improve the body's immunity and help digestion. With the combination of yogurt and oatmeal, the weight loss effect is better.