Eating Oatmeal for Weight Loss: 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 confusing. If you want to lose weight and control blood sugar, which one is the best for weight loss?
1. Advantages and disadvantages of oatmeal for weight loss
Pros of oatmeal:
Each 30g oatmeal contains natural antioxidants, lipase, and soluble dietary fiber;
It is a highly nutritious food, containing 15% protein, 9.2% water, 66.9% carbohydrate, and phosphorus, potassium, calcium and other elements, which can supplement energy and protein needed by the human body;
You can add your favorite healthy condiments: milk, nuts, fresh fruit, honey, etc. The mellow wheat fragrance is not only lingering, but also can feed your stomach and health.
Cons of oatmeal:
The less processed oatmeal, the longer it takes to cook;
Eating too much can easily lead to stomach cramps or flatulence;
Relying on oatmeal alone to lose weight is very harmful to the body. If you only rely on eating oatmeal instead of other foods, it will cause problems such as malnutrition and endocrine disorders;
Oatmeal takes a long time to lose weight. Although oatmeal can achieve weight loss by increasing satiety, it will take a long time to see it.
2. Types of oatmeal
Oatmeal on the market can be roughly divided into 3 categories according to the troublesomeness of cooking:
1. Oatmeal that needs to be cooked
This is the least processed and most nutritionally preserved oatmeal on the market.
Oatmeal has a strong sense of satiety and is very viscous, which is caused by β-glucan. β-glucan has the effects of lowering cholesterol, controlling blood sugar, and regulating the intestinal tract. The largest of the oats.
Oatmeal is more difficult to cook. It takes at least 45 minutes to cook in a pressure cooker. You can add rice or other various grains and beans.
It is generally difficult to find oatmeal on the shelves of supermarkets that sell oatmeal. You can try to find it in places that sell bulk grains.
2. Oatmeal that needs to be cooked
This kind of oatmeal is made by flattening oat grains 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 oatmeal, 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 kind of oatmeal is easier to cook than oatmeal. Traditional oatmeal needs to be cooked for about 10 minutes or microwaved for 3-5 minutes. Quick-cooked oatmeal takes a shorter time to cook, or it can be cooked in the microwave for 1-2 minutes. . You can also add milk, soy milk, dried fruit, eggs, meat, etc. when eating.
3. Instant oatmeal with boiling water
This is the most common type of oatmeal on the market. It is more processed than the first two types, and its nutritional value may be slightly inferior to that of the oatmeal that needs to be cooked. It looks more scattered, but the shape can still be seen clearly. In addition, there are usually words "instant" or "no cooking" on the packaging.
This kind of oatmeal does not need to be heated. It can be directly soaked in hot water above 80°C for about 5 minutes. You can add milk, soy milk, dried fruit, eggs, meat, etc. according to your 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 content list, the protein content of pure oatmeal is generally more than 12%. In addition, the packaging of pure oatmeal is relatively simple, which is 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, and organic and green ones are better. Whether to import depends on personal preference.
3. How should people who lose weight choose oatmeal
For those who are convenient for cooking, it is recommended to choose oatmeal or oatmeal that needs to be cooked;
For those who are inconvenient to cook (such as students, busy office workers), and those with indigestion, it is recommended to choose instant oatmeal with boiling water (of course, you can also choose "cereal breakfast" that can be soaked in cold milk);
Oatmeal or oatmeal that needs to be cooked is the first choice for those who lose points.
4. 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 fullness, while oatmeal is rich in vitamin B, etc., which is conducive to speeding up metabolism, clearing away heat and laxative, and is very beneficial for weight loss.
2. Fruit oatmeal yogurt
You can eat this fruity oatmeal yogurt for lunch and dinner. Fruits are added to oatmeal yogurt, so that you will not feel greasy when eating, and fruit can not only help lose weight, but also beautify the skin.
3. Vegetable oatmeal
Vegetables contain a lot of vitamins and minerals, which can help improve the body's immunity and help digestion. The combination of yogurt and oatmeal will have a better weight loss effect.