The Chinese Food Ingredient Table shows that every 100g of oats contains 338 kcal of energy, which is higher than rice. Why is oatmeal high in energy, or a weight loss "artifact"?
To judge whether a certain food is conducive to weight loss, we can not only look at its energy, but also look at its "comprehensive strength". Oats can be favored by people who lose weight, thanks to its three major characteristics.
High in dietary fiber content. Every 100g of oats contains 10.6g of dietary fiber, while every 100g of rice contains only 0.4g of dietary fiber. Dietary fiber content is high, water absorption is good, it is easier to "ship", 100g of oatmeal made of oat rice, "shipments" are much higher than 100g of japonica rice cooked out of rice. At the same time, because oats are rich in resistant starch, the starch digestion and absorption rate is lower than that of white rice and white noodles, so the actual calories obtained by the body are not more than white rice white noodles, but they are more resistant to hunger than white rice white noodles.
High nutrient density. Compared with white rice and white noodles, oats are richer in nutrients, denser in nutrients, and provide more protein, vitamins, minerals and other nutrients while providing the same energy. Foods with high nutrient density are very friendly to people who lose weight, because eating less is not so easy to cause malnutrition and can reduce weight healthily.
Low glycemic index. Oats are rich in soluble dietary fiber β-dextran, which can effectively delay the rise of blood sugar after meals. If the blood sugar after the meal is too high, it is easy to cause fat synthesis, so keeping the blood sugar stable after the meal is also conducive to weight loss. It should be noted that the ready-to-eat oatmeal porridge that is usually eaten, because the physical structure of itself is destroyed, the degree of gelatinization of starch is originally high, coupled with the molecular weight of β-dextran has decreased, the viscosity has decreased, and the effect of delaying the rise of blood sugar after meals is also relatively poor, so the glycemic index of this ready-to-eat oat porridge is higher, such as the glycemic index of whole oat rice is only 42, but the glycemic index of instant oatmeal porridge is as high as 79, so it is recommended to give priority to whole oats.
Source: Wang Xufeng nutritionist
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