In recent years, there is a popular saying in the health care industry, "grains and grains, oats are king".
Whether it is online doctor science or expert lectures, it is said that oats are good, breakfast is good, staple food is good, where is good, but also especially suitable for middle-aged and elderly people.
Many people in life have heard that this oatmeal is good for the body, no matter whether it is three or seven twenty-one, go to the supermarket to buy a few packs of oats.
After eating for a while, some people actually found that their blood sugar did not drop but rose, everyone felt confused, did they buy the wrong oats?
In fact, it is pure oatmeal that has a health benefit, not the kind of instant oatmeal that is sold in supermarkets with many additives. Everyone says oatmeal is good, are you really eating it right?
First, 80 grams of oats per day significantly reduce cholesterol levels
The excess cholesterol in the blood is harmful to the body, and can also lead to vascular diseases, such as arteriosclerosis, and severe cerebral infarction, while oats have a lowering effect on cholesterol, which is authoritatively studied.
At the beginning of this year, the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention and the research team of the Key Laboratory of Environmental Medicine and Engineering of the Ministry of Education of Southeast University jointly conducted a study, which was published in the international journal Frontiers of Immunology.
The study concluded that oat intake is helpful for the decline in cholesterol and LDL cholesterol in the body. This is mainly due to the rich nutritional elements contained in oats, which contain proteins and amino acids, a variety of vitamins and minerals, and nutrients such as β-dextran.
These substances can help the body to supplement enough nutrients, prevent vitamin B and mineral deficiencies, and can improve the sensitivity of insulin in the body, prevent constipation, for diabetic patients and people who often constipate, eating oats has great health benefits.
Since oats have so many benefits, why do so many people not play a hypoglycemic effect after eating oats, but blood sugar is still elevated?
As a result, some people's impression of oats is not good, in the end oats are good health products, or "harmful"?
Second, is oats "harmful wheat", or is it a good nutritional product? Eating incorrectly is a hypnotic
Oats are of course a nutritious product, and the increased blood sugar of eating oats in life is mostly the purchase of processed fast-food oats.
There are many oats on the market now, not only the deep processing of oats destroys the dietary fiber, but also a large number of white sugar, oil, dried fruits and nuts in the ingredient list, etc. Such oats are said to be "healthy oats", rather than "oat snacks".
The advertising selling point of this type of cereal is that it is more nutritious and healthy, in fact, these oats do not have the advantages of ordinary oats at all. Coupled with the addition of a large number of other ingredients, it will cause oats to become high-calorie, high-sugar, high-fat foods, which is naturally not suitable for people with high blood sugar, and eating such oats is tantamount to "adding worse".
In addition to fast-food oatmeal, there are many nutritional oatmeals on the market that claim to be more nutritious, are these oatmeal really more nutritious?
Not necessarily! Most of the oats contained in such products are not large, even if calcium, protein and other nutrients are added, the nutritional value it contains is not necessarily higher than that of pure oatmeal, so this type of oatmeal is not recommended to buy.
In addition, there is another point to remind, although oats have high nutritional value, it is not recommended to eat large quantities for a long time.
Fan Zhihong, associate professor of the Department of Nutrition and Food Safety of the College of Food Science of China Agricultural University, pointed out that the dietary fiber content contained in oats is very rich, and long-term large intake will lead to excessive burden on the gastrointestinal tract, affecting the absorption of other nutrients, but it is not good for health. It is recommended to take 4 times, and the amount of each intake does not exceed 40 g.
Three, pay attention! Cereal doesn't have to be oatmeal
There are always all kinds of cereal in the supermarket, and many people will not be able to distinguish the difference between these products, and it is easy to choose the wrong one. Pure oatmeal is rolled from oat grains, with a flat and complete shape, without adding any excipients, and the cost is relatively high.
Song Jun of the Shanghai Municipal Center for Disease Control and Prevention reminded that cereal is actually a collective term for various cereals, including oats, corn flakes, wheat flakes and so on. It can be said that oatmeal = cereal, but cereal is not necessarily equal to oatmeal, if you want to buy oatmeal, you still have to see clearly to avoid buying "fake and inferior" products.
There are many cereal merchants on the market, in order to adjust the taste of food, they will add corn flakes and other cereals. The content of fiber and protein in these cereals is not as high as that of oatmeal, and the nutritional value is greatly reduced. There are also some merchants who make oats into puffed grains, which are processed, although crispy and delicious, but there is little nutrition left, and it is best not to eat it as oatmeal.
4. How to choose oatmeal? Sending you 3 little tricks
Oats are sold in every supermarket, although very common, but when buying, you should also pay attention to the method of selection, these three methods you need to know.
1. Observe the appearance
Buying oats is generally recommended to choose unprocessed natural products, the appearance of natural oats should be white and slightly yellowish, and the particles are relatively large.
2. Pay attention to trademarks
Before buying oats, be sure to look at the label, oatmeal, cereal, although there is only a word difference, but things are completely different.
3. Look at the ingredient list
Before buying oats, look at the ingredient list and try to choose the product that comes first in the oats. Then look at the content of some additives, try to choose some products with less additives.
Oats are indeed a healthy food, and many people can't achieve good results when eating oats, most of them are caused by choosing the wrong product or eating in the wrong way. After reading the above, you should now learn how to eat oatmeal, right?
Resources:
[1] "Oatmeal and cereal are two different things". Health Times.2008-06-12
[2] "A handful of oats a day lowers cholesterol, and these 3 types of people should stick to eating it the most". China Medical Tribune .2022-02-27
[3] One of the "Top 10 Healthy Foods in the World", eating it regularly can prevent colorectal cancer! 》. Guangdong Second Hospital of Traditional Chinese Medicine.2021-05-11