Oats is "harmful wheat", or nutritional good? The first time I ate oatmeal, I had to eat it for a few days.

type

status

date

slug

summary

Is oatmeal a "bad wheat" or a good nutrient?

Adult Hyperlipidemia Eating Guide (2023 Edition), Adult Hypertension Eating Guide (2023 Edition), Children and Teenagers Growth Retardation Eating Guide (2023 Edition), and other such guides all recommend eating whole grains. This is because compared to refined grains, whole grains provide more nutrients to the body, such as B vitamins, dietary fiber, and minerals, which is beneficial for most people. And oats belong to a kind of whole grain, or the U.S. "Time Magazine" selected one of the ten best nutritional food, is the only whole grain on the list.

The Chinese Center for Disease Control and Prevention (CDC), in collaboration with Southeast University's Department of Environmental Medicine and Engineering, conducted a study that was published in Frontiers in Immunology. A total of 210 subjects with mildly high cholesterol were enrolled in the study, and the subjects were divided into two groups, each consuming 80g of oats or rice per day for 45 days.

The results found that at day 45, total cholesterol decreased by 5.7% and bad cholesterol decreased by 8.7% in the oat intake group compared to the rice group, with values of 3.0% and 3.9% in the rice group, which proved that consumption of oats can effectively reduce total cholesterol and bad cholesterol in Chinese hypercholesterolemic subjects. In addition, the researchers found that the health of the gut microbiome was also improved in the subjects in the oat group.

Overall, oats are not a "bad wheat," but a lipid-friendly food for long-term consumption by people with high blood cholesterol. In addition, oats are also very effective in controlling blood sugar. The beta-glucan in oats can form a gel-like substance in the digestive system, which slows down the emptying of the stomach, reduces postprandial blood sugar and smooths insulin secretion, helping to control blood sugar. In addition, the consumption of oats can also help improve constipation, weight loss and so on.

Two, cereal ≠ oats! These 3 kinds of cereal eat as little as possible

Since oats are not "harmful wheat", the effect of lowering blood sugar and blood fat, why did Auntie Li in the story ate blood glucose but increased it? This is because Auntie Li purchased instant oats, this kind of oats in order to ensure that the taste, will add a lot of sugar, dried fruit, chopped nuts, which will make the oats into the three high (high-fat, high-calorie, high-sugar) food, consumption of natural and easy to lead to elevated blood sugar.

To control blood sugar and lipids, the following three types of oatmeal products should be eaten as little as possible:

1, mixed oatmeal products

These types of products on the market are mostly named "cereal", such as fruit cereal, nut cereal, yogurt cereal and so on. Mixed cereal in addition to oats more than corn flakes, wheat flakes, nuts and other substances, in order to ensure that the taste, the business often need to add some other flavorings, such as sugar, flavors and spices, phytolacca, etc., and even oats will be made into puffed products, so that the nutritional value of the oats will be greatly reduced, the sugar, fat and so on increase.

2, instant oatmeal

Instant oatmeal needs to first destroy the structure of the oats, so that the starch inside the paste, before the hot water under the rapid expansion. This causes the oats to be digested and absorbed faster, turning them into a high glycemic index food.

3, oat flour

Oats after baking into powder, will let its physical structure is destroyed, pasteurization, and ultimately become a high glycemic index of food, consumption will lead to postprandial blood sugar rise.

Three, these five "health food" is harmful, don't be fooled

Life in the so-called "health food", in addition to the above a few easy to step on the mine of the oats, there are these so-called The "health food" is also unhealthy.

Crude grain cookies contain coarse grain composition is not high, more wheat flour, vegetable oil and sugar composition, and is a high fat content of food, it is easy to lead to the body's nutritional intake of excess, leading to obesity.

Fruit in the juice will lose a lot of dietary fiber, vitamin C will also be a large loss. And a lot of fruit juice on the market in order to ensure that the taste will add a lot of sugar, often drink fruit juice may also increase the risk of diabetes.

Currently on the market in the fried dried fruits and vegetables and freeze-dried fruits and vegetables two kinds of dried fruits and vegetables, which fried fruits and vegetables more than the problem of high oil and high salt, the common dried fruits and vegetables on the market fat up to 32g/100g, as high as 495 kcal / 100g, to eat a packet of fruits and vegetables is equivalent to a full meal of the caloric intake. The company's website is a great source of information about the company's calorie intake.

Walnut milk is not even a great relationship between milk, which belongs to a kind of modulated milk, milk and calcium content is very limited, but contains high sugar, a lot of walnut milk, easy to let the body excess calorie intake, but also increase the risk of dental caries, obesity.

Cordyceps Sinensis health effects in fact, there is no clear evidence, China's Food and Drug Administration has issued a bulletin pointing out that the market of Cordyceps Sinensis arsenic content is higher, long-term intake may lead to arsenic accumulation in the body, which will increase the risk of poisoning of the body.

Four, hand to teach you to choose oats

Oats is not a "pest", but in the purchase of oats to pay attention to these points, in order to choose to healthy products.

1, look at the ingredient list

Pure and natural oatmeal products should be only oatmeal in the ingredient list, poor nutrition will have phytolacca, sugar and other ingredients, the daily shopping to read the ingredient list, it is best to choose only oatmeal products.

2, look at the appearance

In general, the particles of large and natural sense of oats will be better than the delicate, these oats complete retention of the oat bran, the inside of the beta-glucan content is higher, after consumption of health benefits.

3, look at the nutritional composition table

In the purchase of oats, pay attention to the sugar, fat, sodium, energy and other components of the product, as far as possible, choose the sugar, fat, sodium content of low products.

4, according to the need to choose

Daily cooking needs, you can choose raw oats, while some people do not have the conditions of the crowd, you can choose to brew the ready-to-eat oatmeal, pay attention to look at the list of ingredients Oh.

Oats are a very healthy whole grain that can help lower blood sugar and lipids, as well as improve constipation. However, when buying oats, you must choose the right product to avoid buying "fake" oats.