Oatmeal is a flaky food made from oatmeal. Because it has been cooked, baked, and softened, it can be directly soaked in hot water, or eaten after a short boil. At present, oatmeal has been proved to have the effect of lowering cholesterol, which contains the amount of total cholesterol and low-density cholesterol. The reason why it can lower cholesterol is because it contains β-glucan. According to the recommendation of the US Food and Drug Administration (FDA), every day Consuming 3 grams of beta-glucan can effectively lower cholesterol, which is almost equal to the amount of 1 bowl of cooked oatmeal (about 60 grams of dry oatmeal).Will people who lose weight eat oatmeal gain weight or lose weight?
However, this bowl of cooked oats refers to pure natural, additive-free oats, which are healthy starches. If it is a pack of brewed “oatmeal” or “oatmeal” on the market, it usually contains modified starches such as cornstarch, maltodextrin, etc. These are fast-digesting starches. After eating, you only need about It will become glucose in 20 minutes, which is easy to be stored as fat, and it will not achieve the effect of weight loss.
So, every time I feel full after eating oatmeal, can I gain weight or lose weight?
As mentioned above, if you eat brewed oatmeal, you may store fat due to additives. Of course, some small packets of oatmeal are natural and have no additives. You can observe after brewing, because the dietary fiber of oatmeal will appear in heated water. It is viscous, tastes a little rough, and tastes very light, but if you eat a sweet but not thick oatmeal packet, it is likely that sugar, spices or maltodextrin are added to the ingredients.
In addition to lowering cholesterol, oatmeal is also believed to increase the ratio of triglycerides, which in turn increases the risk of cardiovascular disease, but in fact, “excess starch” is the cause of triglycerides; because oatmeal Flakes are still whole grains or starch, but they contain more dietary fiber, and the starch calories provided are as high as 2/3 of rice.
Although the dietary fiber of oatmeal can bring satiety, it is starch after all, and “weight loss” still comes from controlling calories, not eating to lose weight naturally. Moreover, compared with foods such as protein, eating oatmeal makes you hungry faster. You may eat too much if you are not careful, and you will also take in too many calories. Therefore, after eating oatmeal, you should not consume starch and sugar. You can replace the staple food with oatmeal. But at the same time, it is necessary to cooperate with the intake of protein and other vegetables to balance nutrition.
If you eat too much dietary fiber, it will not only remove the waste in the intestines, but also absorb minerals and vitamins, so that the nutrients you eat are also excreted into feces: because of the loss of calcium, magnesium and iron, it is easy to have iron deficiency anemia , bone loss, muscle loss, fatigue and other conditions appear, so the National Health Administration recommends 35 grams for men and 27 grams per day for men and women, which is approximately equal to the amount of 1~2 bowls of oatmeal, which can replace the staple food of 1~2 meals. But don’t eat too much.
If you want to lose weight and be healthy, how should you eat oatmeal?
Choose 1 to 2 meals of staple food to replace with oatmeal, and at the same time with high-quality protein, such as soy milk, boiled eggs, boiled chicken breast, edamame, etc. At the same time, it is necessary to cooperate with water intake, so as not to cause dietary fiber to scratch the gastrointestinal tract due to lack of water , or cause bloating. It is recommended to eat it in the morning to promote gastrointestinal motility and defecation.
People with sensitive intestines and bad gastrointestinal tract are not suitable for eating more oatmeal. It is recommended to combine other vegetables and mushrooms with different kinds of dietary fiber to avoid excessive stimulation of the gastrointestinal tract.
If you have symptoms of mineral loss, such as the above-mentioned iron deficiency anemia, bone loss, muscle loss, etc., or have gluten allergy, it is recommended to supplement other nutrients, and do not eat oatmeal or oatmeal, which will aggravate the symptoms.
Patients with chronic renal failure are advised not to eat oatmeal or oatmeal containing high phosphorus because of their poor ability to metabolize phosphorus.
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