What is the answer that comes to mind when you see the title?
Okay, don't sell it, in fact, it isoats！
Add it to breakfast every day to control sugar and reduce lipids!
俗話說，“五穀雜糧，燕麥稱王”。燕麥還被美國《時代》雜誌認定為“全球十大健康食物”中唯一的谷類食物。
Oats are rich in linoleic acid, which has an auxiliary effect on fatty liver, diabetes, constipation and other patients, and can help reduce cholesterol in the human body.
In general, oats haveAssist in lowering blood lipids, blood sugar, and relieving constipationThe role of one is oneLow sugar and high nutritionof food.
Oats control blood sugar and blood lipids well, largely due to the β-glucan in it.
β-glucan is a soluble dietary fiber, which will produce a feeling of satiety after eating, promote gastrointestinal peristalsis, and delay the rate of blood sugar rise after meals, so it is very suitable for diabetics.
In addition, oats contain:Oleic acid contentIt is higher than other cereals, and it has a certain effect on preventing the rise of bad cholesterol, and people with hypercholesterolemia and hyperlipidemia can eat it often.
In addition to helping control blood sugar and blood lipids, oats are also the "handle" of the laxative and weight loss worlds.
This is mainly due to:Bird's wheat is rich in dietary fibers, which can prevent constipation。 After eating, it is easy to produce a strong feeling of satiety, delay the emptying time of the gastrointestinal tract, and prevent obesity to a certain extent.
Many people may ask, there are many types of oats, such as oat grains, oat rice, and oatmeal that are often sold in supermarkets, what is the difference between them? Which is best?
Oat grains, oat rice, oatmeal, which one is better?
As mentioned above, oats have a good effect on blood sugar and blood lipids, largely due to the β-glucan, which can make oats have a sticky and waxy taste.
Therefore, we can understand thatThe more you cook the oats, the thicker they are, the higher their health ingredients β dextran, and the better the nutritional value.
When we buy oat grains, oat rice, and oatmeal, we can choose according to the above characteristics and our own needs.
1. Oat grains
Oat grains, which retain all the nutrients from the whole seed without the addition of any other ingredients, are one of the slowest digested whole grains and are also the best for controlling blood sugar and lipids.
This also means thatWhole oatmeal grains β-glucan are the most retained and the best。
However, oat grains with skins, thereforeSoak before cooking, and then cook in the rice cooker for more than 40 minutes to dissolve the β-glucan in it to get the most viscous oatmeal.
2. Oat rice
Oat rice is actually made by removing a layer of seed coat from the surface of oat grains.
After grinding the oat rice, there is naturally no need to soak it anymore. To eat, put the oat rice directly into the rice cooker and cook for 30~0 minutes.
3. Oatmeal
Raw oatmeal is a product that is directly pressed into flakes by pressing oat kernels or oat rice.
Raw oatmeal has complete nutritional retention, good health care value, and is easier to cook, generally 30~0 minutes, but its glycemic index may increase after processing.
Remind:The glycemic index of raw oatmeal after cooking is 60~0. Whole oat grains or oat rice with a glycemic index of 0 or less.
TIPS: When picking swallows, remember to look at the "ingredient list"!
Generally speaking, only oats are included in the ingredient list of natural oat products; In the ingredient list of products with relatively poor nutrition, a certain amount of non-dairy creamer, sugar, maltodextrin, etc. will be added.
Note:The β-glucan contained in oats expands in volume after absorbing water and expands, and stays in the gastrointestinal tract for a longer timePatients with gastrointestinal disordersDiscomfort may occur after consumption, so care should be taken not to eat too much.