How to choose the right oat product
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 it, and it is extremely distorting to the weight-loss person and faces various “oatmeal”, “oatmeal”, “oatmeal” products on the shelf, which one would 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.
Are oatmeal and oatmeal a thing?
Not a thing at the same time.
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 becauseContains partially hydrogenated vegetable oils in which the “trans fatty acid” component promotes the development of plasma.
Am I buying sweet cereal properly or is it not sweet?
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!
They say that whole grain foods are particularly good, why ca n’t I see whole grain oatmeal?
Oats and wheat are two different grains.
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 removed from 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.
Some oatmeal claims add other nutrients, indicating high calcium, high iron, high protein and the like. Is such a product better than pure oatmeal?
The nutritional value of oatmeal itself is high enough, it is very good to make staple foods without even adding 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.
Some poorly packed sacks of oatmeal are often rarely asked, and these seem to have no other nutritional ingredients and added ingredients. Is such a product good?
These products are not really flamboyant marketing, nor do they add any synthetic substances to make them truly natural oatmeal.
Natural oatmeal, protein content is as high as 13% -15%, among which calcium and potassium are very high, β-glucan is very rich, and there are a small amount of unsaturated fatty acids.
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 and the taste is so sticky.
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.
The taste itself is unhealthy.
Many oatmeal products have the “fat cream” ingredient. What can it do?
Creamer 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.
Many oatmeal products are priced without cooking, so are they cooked or washed?
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.
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 with sugar, which not only reduces the nutritional value, but also reduces the advantages of low blood sugar rising speed and high satiety of oatmeal.
There are also many types of convulsions added with creamer (creamer), which discounts the benefits of oatmeal in preventing cardiovascular disease.