It’s the season of wearing skirts again. In order to avoid getting fat, many girls have entered the ranks of “don’t eat”.
Actually, it doesn’t have to be so bitter to not gain weight. In addition to refined white rice, there are many staple foods that are more suitable for weight control. Today, we will take stock of it for you.
1, brown rice, black rice
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Brown rice is unfinished rice that retains the bran skin, so it has more dietary fiber, B vitamins, minerals and other natural nutrients from grains than white rice.
Black rice, also known as black brown rice, is a type of brown rice. If the bran layer is stripped, it is still white rice. Black rice is richer in anthocyanin, minerals, dietary fiber and vitamins than polished white rice.
(Data source: Reference 1)
In addition, because black rice is tougher, it takes a long time to chew, and it can also achieve the purpose of chewing slowly.
However, for those who have poor digestion or who have just started eating whole grains, brown rice and black rice may not be so digestible and prone to flatulence. It is recommended to add a small amount to white rice first. Steam, and then gradually increase the proportion.
2. Oatmeal
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As a leader in the weight loss industry, oatmeal can be said to have gathered many advantages.
Oats are generally higher in protein and minerals than rice.
Although the carbohydrate content of oats is similar to that of rice, because it is rich in some water-absorbing dietary fibers, it can absorb several times its weight in water, expand in the stomach, and prolong gastric emptying. time, so the feeling of fullness is stronger.
In addition, it is rich in vitamin B1, which is easily lacking in white rice, which is very suitable for replacing some staple foods.
However, eating oatmeal is the easiest trap to fall into: fruit oatmeal!
Fruit oatmeal is often fried for texture. Even if it says “non-fried”, it may be baked with oil! Also added a lot of maltodextrin, and the dried fruit in it may also have a lot of sugar.
So when buying oatmeal, it’s best to choose only “pure oatmeal” in the ingredient list, or the kind that needs to be cooked.
3. Potatoes
The potatoes are fragrant and glutinous. Although it tastes powdery, it has less than 1/4 the carbohydrate content of rice.
According to the same calorie and carbohydrate content, 100 grams of steamed rice is approximately equivalent to 150 grams of steamed potatoes (steamed rice vs steamed potatoes = calories: 116 kcal vs 69 kcal, Carbohydrates: 25.9 g vs 15.3 g).
Potatoes are also a high-potassium, low-sodium food. At the same time, it has far more vitamin C content than cereals, and because of the protection of starch, it loses less when heated.
In some European countries, potatoes are a staple food.
Possibly the biggest downside of potatoes as a staple is that…everyone loves to fry them so much!
I’ve made up my mind to control my weight, so I suggest sisters to cook with less oil such as steaming, boiling, or air fryer!
4, sweet potato
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Sweet potatoes have higher carotene content than cereals, and the dietary fiber they contain can promote gastrointestinal motility and prevent constipation.
However, the protein content of sweet potatoes is low, and the feeling of fullness is strong. After eating, you may not want to eat other foods, so it is not suitable for long-term independent staple food. If you like Eat, can occasionally replace a meal or two.
In addition, sweet potatoes have high starch content and firm texture. Friends who usually have indigestion should not eat too much at once.
5. Corn
Corn, like rice, is mainly composed of carbohydrates, and has been used as a staple food by the Mayans as early as 3,000 years ago.
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If you want to lose weight, sweet corn may be more suitable than waxy corn. Because sweet corn is lower in calories, it is less likely to raise blood sugar.
Although sweet corn is sweeter, its starch content is lower, and its total calories are only 60% of waxy corn; the starch of waxy corn is mainly amylopectin, which is related to amylase in our body. More points of contact, so the glycemic index (GI) will be higher and blood sugar will rise faster.
When corn is the staple food, it is recommended to pair it with some protein-rich foods, such as meat, milk, eggs, soybeans, etc., because corn protein content is relatively low.
6. Mixed beans
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Red beans, mung beans, kidney beans, peas, chickpeas, etc., are legumes that are high in carbohydrates, moderate in protein, and low in fat. Unlike soybeans (soybeans), their carbohydrate content reaches 55% to 65%, which can partially replace rice.
Miscellaneous beans also have B vitamins that white rice lacks, lysine that cereal protein lacks, and are also rich in dietary fiber and minerals such as calcium, iron, potassium, and magnesium. .
Because of the rich protein and dietary fiber content, beans are generally more “full”. If you use beans to replace part of the rice when cooking, not only will the nutrition increase, but it may also Control your appetite.
Write at the end:
In general, when choosing a staple food suitable for weight control, you can pay attention to the following points:
1. Match thickness. This dietary fiber can delay the rapid rise of blood sugar and make you less hungry.
2. Different kinds of collocation. Rice mixed grains, mixed beans, potatoes.
3. Try to eat whole whole grains. No matter what kind of staple food it is, grinding it into powder or mashing it into a paste can easily eat too much and raise blood sugar faster.
4. Do not pursue the soft and glutinous feeling too much, so that the rice is chewy. Too soft and waxy also raises blood sugar quickly.
5. Control the amount of any staple food.
Reviewer: Pingping Liu| Registered Dietitian
References:
[1] “Chinese Food Composition Table (6th Edition)” [M]. Beijing: Peking University Medical Press. 2018.
[2] “Dietary Guidelines for Chinese Residents (2016)” [M]. Beijing: People’s Health Publishing House. 2016.
*The content of this article is for the popularization of health knowledge and cannot be used as a specific diagnosis and treatment suggestion, nor can it replace the face-to-face consultation of a licensed physician, and is for reference only.
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