Which of the “oatmeal”, “oat”, “oatmeal” products on the shelf would you choose?
After you buy it, how will you eat it?
This is not clear to everyone.
Oatmeal is good nutrition, which has almost become a common sense of the public.
Some people have heard that its vitamin content is very high; some have heard that it contains beta glucan, which can help prevent cardiovascular disease; some have heard that its blood sugar rises slowly and is the best food for people with diabetes;Others have heard that it is not easy to feel obese after eating, and it is very important for weight loss.
. However, in the face of various “oatmeal”, “oatmeal”, “oatmeal” products on the shelf, which one do you choose?
After you buy it, how will you eat it?
This is not clear to everyone.
If you don’t make it, you may not be buying oatmeal at all, or you cannot meet all the expectations above.
Question 1: Are “oatmeal” and “oatmeal” one thing?
Answer: They are not a thing.
Pure oatmeal is rolled from oat grains and is slender, with a diameter about the size of soy beans and a complete shape.
The instant oatmeal treated with instant food is a bit crushed, but still polishes its shape.
Oatmeal is highly viscous, which is the result of beta-glucan healthy ingredients.
Its effects of lowering blood fat, lowering blood sugar, and high satiety are closely related to this sticky substance.
In general, the thicker the oatmeal of the same amount, the better the health effect.
Oatmeal is made by mixing a variety of cereals, such as wheat, rice, corn, barley, etc. Among them, oatmeal only accounts for a small part, and does not even contain oatmeal at all.
Foreign products like to add dried fruits, nut pieces, legumes, etc., domestic products like to add maltodextrin, sugar, creamer (vegetable cream), flavor, etc.
Below this, adding fruits and nuts and legumes for extra health can greatly supplement the source of fiber; adding sugar and dextrin will reduce nutritional value and increase the rate of blood sugar rise; adding creamer is not good for cardiovascular health, because in creamerContains partially hydrogenated vegetable oils in which the “trans fatty acid” component promotes the development of plasma.
Question 2: Do I buy sweet cereals correctly or not?
Answer: Of course, it is preferred to choose oatmeal or oatmeal without sweetness.
Natural cereals, without a doubt, are sugar-free.
If you make a small bag of 40 grams of oatmeal in a small bowl, it has the right sweetness, which means that it contains 20 grams of sugar. Then, half of the oatmeal you buy is actually white sugar!
Can you expect such products to have high nutritional value?
So what about sugar-free products?
Still not optimistic.
If it has a sweet taste, then it must be added with some high-efficiency sweeteners such as cyclamate, acesulfame, aspartame and the like.
These things are mainly chemical synthetic products, and children under the age of 2 cannot eat them.
Although aspartame is a peptide substance, its safety is still too much controversy internationally.
The most important thing is that high-efficiency sweeteners only need to be added a little bit, so what should be used to fill it?
It is usually added starch crushed matter, such as maltodextrin.
Dextrins, like sugar, can raise blood sugar quickly and contain almost no other nutrients.
People who need to control blood sugar should not be confused by the word “sugar-free”, but buy pure oatmeal!
Question 3: They say that whole wheat food is particularly good. Why can’t I see whole wheat oatmeal?
Answer: Oats and wheat are two different cereals.
Wheat is usually ground to “white flour”, which loses a lot of nutrients in the outer layer.
Pure oatmeal itself is whole grain and has not been processed to remove the outer layer, so it does not need to declare “whole wheat” or not.
Moreover, the nutritional value of pure oatmeal far exceeds that of whole wheat flour.
It is important to note that if the proportion of oatmeal in the product exceeds, the nutritional value of the product is increased.
Containing ingredients rich in rice flour, corn, etc., the nutritional value will be reduced.
Question 4: Some oatmeal claims have added other nutrients, indicating high calcium, high iron, high protein and the like. Is this product better than pure oatmeal?
Answer: The nutritional value of oatmeal itself is high enough to be a staple food, even if it is not added with other nutrients.
Adding some nutrients to a business can be a sincere hope to improve the quality of the product, and substitution is a way of publicity that attracts consumers to buy it first.
Some “oatmeal” products themselves contain a small percentage of oats, and even adding other nutrients, such as calcium, protein, etc., is actually no more nutritional value than pure oatmeal.
Do not assume that after adding some nutrients, processed products will definitely outperform natural products.
Question 5: Some badly packed sacks of oatmeal are often ignored, and they do n’t seem to have any other nutritional ingredients and added ingredients. Is such a product good?
A: These products are not really flamboyant marketing, nor are they added with any synthetic substances.
Natural oatmeal, protein content is as high as 13% “15%, of which calcium and potassium are very high, β-glucan is very rich, and a small amount of unsaturated fatty acids.
Chinese agricultural workers have bred some oat varieties with high β-glucan, and these oatmeal is particularly beneficial for chronic patients.
These plain and plain products are not attractive, they may not taste so delicious and are more troublesome to cook, but please note that this is the characteristic of pure natural products.
It’s a pity that many consumers don’t know what is called pure oatmeal. They don’t know that the taste is so light, the taste is so sticky, and even a little bit pungent.
They are attracted by the slogan of “natural”, but they only love to add all kinds of sweet and processed products.
Because after years of infiltration of processed foods, many people can no longer adapt to that rough, light natural taste.
This taste hobby itself is unhealthy.
Question 6: Many oatmeal products have the “fat creamer” ingredient. What role can it play?
Answer: Creamer powder can improve the taste, but it contains partially hydrogenated vegetable oil, which contains a lot of trans fatty acids and saturated fatty acids, which is not good for your health.
The adverse effects of trans fatty acids include increasing LDL indicators while reducing LDL plasma, increasing the risk of diabetes, adversely affecting children’s nervous system development, increasing the risk of infertility, and so on.
Question 7: Many oatmeal products are approved for exemption, so is it cooked or washed?
A: From a health perspective, it’s better to cook it yourself.
Because boiled oatmeal can provide maximum satiety, blood sugar rises most slowly.
At the same time, there are no added ingredients in these oatmeal to be cooked, such as sugar, creamer, maltodextrin, flavor, etc.
Some instant oatmeal just need a minute or two to heat, they are also a good choice.
Adding milk by yourself is not troublesome, it is better than eating double creamed products in a healthy double room.
Those ready-to-eat products cater to consumer demand for convenience and deliciousness, and this demand is not necessarily consistent with health value.
For example, most of these products are added sugar and dextrin, which not only reduces the nutritional value, but also loses the advantages of low blood sugar rising speed and high satiety of oatmeal.
There are also many types of products added with creamer (dairy creamer), which will result in a discount on the benefits of cardiovascular disease prevention.
Simple tips for choosing oatmeal products: 1.
Try not to choose products with a strong sweet taste.
This means that more than 50% of them are powdered sugar.
Try not to choose products with fine texture and insufficient viscosity, which means that the content of oatmeal is not high, and the content of dextrin is high.
Try not to choose products with added creamer or creamer as this ingredient is not good for your health.
The aroma is from the essence, not from the pure oatmeal, so the product may not be of good quality.
5. Try to choose products that can see the special shape of oatmeal. Even fast-food products, you can see the oatmeal that has been broken up.
If the packaging is opaque, pay attention to the protein content of the product.
If it is below 8%, then the proportion of oatmeal is too low, and it is not suitable as the only food for breakfast. It must be consumed with protein-rich foods such as milk, eggs, and soy products.