Eating oatmeal helps you lose weight and prevent constipation! Remember these 4 tips for eating oats

What should I eat if I want to stay healthy and lose weight? For busy office workers, oatmeal is one of the most convenient weight loss ingredients. Nutritionist Wen Zhaoming said that oats are rich in dietary fiber, which can increase satiety and prevent constipation, and are indeed a good helper for weight loss. But the devil is in the details. To lose weight healthily and maintain a balanced nutrition, you need to pay attention to 4 small details when eating oatmeal.

Oatmeal has many health benefits! Helps lose weight and control blood lipids

Wen Zhaoming said that oats are a whole grain and root vegetable among the six major food categories, similar to white rice, pasta, steamed buns, etc. A bowl of rice weighs about 200 grams, and a bowl of dry oatmeal weighs about 60 to 80 grams. Both contain about 280 calories. If compared by the same weight, the calories in oatmeal are relatively lower than those in rice. If people can replace part of the rice with oatmeal when taking staple foods, their calorie intake can be reduced, which is more helpful for weight control.

Oats are also rich in dietary fiber, which can increase satiety and prevent overeating at the next meal or hunger between meals. The water-soluble dietary fiber in oats also has the function of absorbing water, which can soften intestinal feces, promote gastrointestinal motility, help defecation, prevent constipation, and assist in the balance and health of intestinal flora.

Not only that, the β-polyglucose contained in oats has five major functions in regulating blood lipids, including: lowering total cholesterol in the blood, lowering low-density lipoprotein cholesterol in the blood, reducing the risk factors for cardiovascular disease, lowering triglycerides in the blood, and preventing the formation of body fat.

The water-soluble dietary fiber in oats also has the function of absorbing water, which can soften intestinal feces, promote gastrointestinal motility, help defecation, prevent constipation, and assist in the balance and health of intestinal flora.

4 tips for eating oatmeal

There are many health benefits to eating oats, but are you really eating them right? Nutritionist Wen Zhaoming reminds that whether eating oats to lose weight or regulate blood lipids, people must pay attention to 4 small details and consume them in moderation to avoid hurting their bodies instead of maintaining health.

1. "Replace" part of the rice, not an additional supplement

The recommended intake of oats is to consume them at the same time as the three main meals, and to replace part of the main meals with oats, rather than taking it as an additional supplement, so as to avoid eating too many whole grains and root vegetables and consuming too much calories, which may lead to weight gain. Oats mixed with white rice and cooked into oatmeal rice can increase fiber and reduce calorie intake.

2. Oatmeal with milk or soy milk for a more balanced nutrition

Compared to brewing oatmeal with boiling water, consuming it with milk or soy milk allows you to take in milk or beans, fish, meat, and eggs at the same time, which provides a more balanced nutrition. However, if oatmeal is brewed with boiled water or paired with milk or soy milk, it should be noted that the total intake of staple foods should not be excessive. For every additional 40 grams of oatmeal intake, the amount of rice should be reduced by half a bowl.

3. Don’t eat too much oat fiber, drink plenty of water to prevent constipation

The recommended daily intake of dietary fiber is 25 to 35 grams. Excessive intake may interfere with the absorption of minerals and cause constipation. Therefore, people should pay attention to the amount when consuming fiber-rich oats, and also drink enough water when eating oats.

Excessive intake of dietary fiber may interfere with the absorption of minerals and may also cause constipation. Therefore, people should pay attention to the amount of fiber-rich oats they consume and also drink enough water when eating oats.

4. People with gluten allergy and poor kidney function should be careful when eating

Oats contain gluten and should not be used by people who are allergic to gluten to avoid causing allergic reactions. In addition, the phosphorus content of oats is relatively high, so people with poor kidney function need to be particularly careful when consuming it to avoid electrolyte imbalance.