Oatmeal helps you lose weight and lower blood sugar? The premise is that you have to buy the right one

Because of its nutrition and health, oatmeal has become a popular cereal in fitness meals and light meals.

But many friends often feel confused when buying oats:

What makes oats better than other grains?

Is instant oatmeal better or does it need to be cooked?

Is it better to have a sticky or non-sticky after soaking?

What are the benefits of oats? Most of the health benefits of oats are related to its signature ingredient, β-glucan.

Helps with weight loss

The high viscosity of β-glucan can inhibit gastric emptying and delay the absorption of glucose in the small intestine. The oats eaten will slowly be converted into glucose for energy.

So although it has higher calories than rice and steamed buns, oatmeal can make you hungry slower and make you feel full more easily!

Regulate blood sugar

Compared with refined rice and white flour on the table, raw oatmeal has a lower glycemic index, which can reduce the rate of rise in blood sugar after meals and has much less impact on blood sugar.

Many experimental studies have shown that when diabetic patients consume a certain amount of oat β-glucan, it has a significant regulatory effect on blood sugar.

The more β-glucan the oatmeal contains, the stickier it will be. Of course, this does not mean that non-sticky oatmeal is bad.

Although β-glucan is good, it may cause bloating and gastrointestinal discomfort for people with indigestion.

At this time, the cooked instant oatmeal may taste better.

What should I pay attention to when buying oats? However, there are many types of oatmeal on the market. When buying, please pay attention to the following:

Look at the trademark

There are many kinds of oatmeal. Be sure to read the trademark carefully when purchasing, and try not to buy "wheat flakes" or "cereal".

Although there is only one word difference, the food inside is completely different. The main grains of many "cereals"/"wheat flakes" are not oats.

· Look at the appearance

"Oat flakes" generally look slightly smaller than soybeans, while "wheat flakes" are more broken, thin and smaller.

Normal oats are white with a hint of yellow/brown in color. If they are dark or black, it may indicate a storage problem and it is best not to buy them.

In addition, when choosing oats, try to choose oats with relatively complete grains.

Look at the ingredient list

When choosing a product, take a closer look at the ingredient list.

The various main ingredients are generally listed in descending order, with those containing only oats/oats being listed relatively high up.

Those with various fancy added ingredients and high sugar content can be passed up.

What kind of oats do different groups of people eat? Sugar control group - oats that need to be "cooked"

The GI value of raw oatmeal or oat rice is low, and during the steaming process, more sugar-control element β-glucan is precipitated, making it suitable for middle-aged and elderly people who control sugar.

It would be even better if there is a "health food" logo on the packaging.

· Students: Instant oatmeal

For many people who work or go to school, there is no time or conditions to cook. Instant oatmeal is a good choice because it is convenient and quick to eat.

But be careful to choose oatmeal with relatively complete grains.

· Foodie – Mixed dried fruit oatmeal

Adding some dried fruits, nuts, and yogurt cubes to oatmeal is delicious and convenient, and can be eaten in moderation as a snack.

But while it tastes good, it may also increase the content of fat, sugar, etc., so try to choose those with low sugar content.

"Nothing is good or bad, only the right kind is valuable." Whether from the perspective of health or taste, only by choosing the right oatmeal can we contribute to our healthy life.

Of course, it’s not just oats that you can choose from. As contemporary people’s pursuit of life becomes higher and higher, various products are emerging on the market. If you don’t carefully distinguish them, it’s easy to make mistakes.

Everyone, remember: don’t just look at the big words on the front of the package, sometimes the small words on the back are more important!

References:

[1] Deng Wanhe. Analysis of the content and properties of β-glucan in oats[D]. China Agricultural University, 2005.