The "old driver" who loses weight knows that coarse grains are better than rice during weight loss! Because whole grains are not only relatively lower in calories, but also contain more abundant dietary fiber, a strong sense of fullness, and more hunger tolerance, which in turn can help reduce calorie intake.
Corn must be found in the most recommended coarse grains, for the simple reason that corn is more convenient to eat than coarse grains such as sweet potatoes, purple potatoes, and miscellaneous beans. For people who do not like to cook, they can be bought at convenience stores, and they can also buy vacuum-packed corn in supermarkets, which can help reduce the difficulty of weight loss operations.
In addition, corn has many advantages in terms of weight loss, which we will not list. However, there are so many types of corn on the market, waxy corn, purple corn, sweet corn, fruit corn, white corn, etc., which kind of corn should be chosen for weight loss?
Many people think that corn should be yellow, and other purple, red, black, and multiple colors of corn are genetically modified foods.
Whether it is any color of corn, it is only determined by its own genes, due to the difference in trace elements, such as calcium, anthocyanins, carotene and other content, it also shows different colors.
Yellow corn: carotene content is more, can effectively protect vision;
Purple corn: anthocyanin content is more, has the effect of beauty and beauty, anti-aging;
Waxy corn: high starch content, relatively high calories;
Sweet corn: more moisture, vitamin C, soluble dietary fiber rich, low starch content.
White corn: more water content, low calories, more suitable for people with poor gastrointestinal digestion ability to eat;
However, no matter what kind of corn, you can rest assured that you can eat it, and we choose corn for weight loss, more mainly to see the nutrition, calories and taste of corn.
What is the difference in calories and nutrients of different corns?
Regardless of any color of corn, in fact, it belongs to the same category, but the difference in calories and nutrients of different corns is still very large.
We refer to the data released by the Taiwan FDA, waxy corn has the highest calorie, with 172kcal per 100 grams of edible part of the calories; followed by purple corn, with a calorie of 168kcal/100g; again sweet corn and fruit corn, with calories of 107kcal/100g and 105kcal/100g, respectively; and finally white corn, with a calorie of only 66kcal/100g.
Different corn calorie meters
Although sweet corn is relatively low in calories, some people feel that sweet corn is sweet and will more likely lead to a rise in blood sugar.
In fact, the factors affecting blood sugar are mainly the proportion of carbohydrates, that is, the ratio of amylopectin and amylose, the proportion of amylopectin is easier to digest and sugar, and the proportion of amylose is higher and less difficult to digest and sugar.
Sweet corn is sweet, but the carbohydrate is only 17.8g, the reason why it feels sweet, more mainly because the proportion of fructose, sucrose and glucose is different, fructose sweetness is 173, sucrose sweetness is 100, glucose sweetness is only 74.3, but the FR sugar GI value is only 23, the sucrose GI value is 65, and the GLUCOSE GI value is 100.
Sweet corn eats sweet, does not mean that it is more likely to cause sugar, compared to sweet corn, both calories and glycemic index is much better than waxy corn.
Therefore, to lose weight to choose corn, it is recommended that you choose white corn (milk corn), you can eat it directly raw, consider the taste, you can also eat sweet corn and fruit corn.
How should corn be eaten in weight loss?
Eating corn in weight loss, there are still many precautions, such as how to eat, how much to eat, and so on.
1, corn must be used as a staple food. In weight loss, corn is used to partially replace rice and noodles, if it is used as a snack, a meal, a vegetable to eat, due to high calories, it is easy to gain weight.
In fact, this is the same as potatoes as a staple food to eat can lose weight, as a vegetable to eat but will increase fat is the same reason.
2, different corn at a time to eat the amount of also different. If you compare corn to a bowl of 150 grams of rice (174 kcal), including corn cobs:
1 bowl of rice = 149g glutinous corn = 196g purple corn = 265g sweet corn = 272g fruit corn = 433g white corn
Calories of 1 bowl of rice = 2 sticks of white corn
3, corn can not completely replace rice noodles. Although corn has a dietary fiber content, satiety, glycemic index, etc. are better than rice noodles, corn lacks tryptophan and lysine, two essential amino acids for the human body, and cannot completely replace staple foods, otherwise it is easy to cause rough skin.