What should I do if I can't give up starch while losing weight? Experts recommend 7 "low-carb cereals": The nutritional value "beats white rice"
In recent years, in view of the growing trend of healthy eating, many people have understood that “refined starch” not only contains too many calories, making the more you eat “the hungrier you get”, but may also increase the risk of cardiovascular disease, obesity and other diseases. . Therefore, adding healthy “low-carb cereals” to your daily diet is very important to obtain additional nutrients.
According to the U.S. Food and Drug Administration (FDA), dietary fiber, found in certain whole grains, helps improve digestion, control blood sugar levels, reduce the risk of cardiovascular disease and make people feel full. As a complex carbohydrate, dietary fiber is also digested slowly, thereby lowering blood sugar.
Which low-carb cereals are good for your health? Kelsey Hampton, a certified nutritionist in the United States, said that the following seven types of grains can moderately replace refined starch as a daily source of starch intake, and can also supplement the dietary fiber needed by the human body to maintain good health:
1. Bugmai
Bug wheat is made from half-cooked and dried wheat kernels, and then crushed into whole wheat kernels. It is rich in essential vitamins and minerals such as iron, magnesium and potassium. Bug wheat contains about 14 grams of carbohydrates per 100 grams and is extremely high in fiber. It can be made into oatmeal, used as a base for lettuce salads or grain bowls.
2. Buckwheat
Buckwheat is a “quasi-cereal” containing approximately 20 grams of carbohydrates per 100 grams. It is rich in 9 essential amino acids that are needed by the body, and it is also a good source of fiber, B vitamins and magnesium. Buckwheat has been widely used in Asia. For example, the “Japanese soba” familiar to Taiwanese people is made of buckwheat.
3. Quinoa
Quinoa is also one of the quasi-cereals, and one serving of quinoa contains about 21 grams of carbohydrates. Quinoa is rich in complete protein and is a source of nutrients such as magnesium, folate and zinc. Quinoa is usually added to salads and rice to add taste and nutrition. It is recommended that people eat it in moderation when eating white rice.
4. Wild rice
Wild rice is not a type of rice, but the seeds of wild grasses. Due to its extremely high nutritional value, it has become a very popular nutritional food in recent years. Containing approximately 21 grams of carbohydrates per serving, wild rice contains more protein and dietary fiber than regular rice and can be used in place of white rice in any dish, as well as in place of potatoes or noodles. In addition, wild rice is also suitable as a seasoning for salads and soups.
5. Couscous
Couscous is made from semolina made from durum wheat, a common pasta wheat that contains gluten and is rich in protein. Each 100 grams of couscous rice contains approximately 23 grams of carbohydrates and is rich in selenium, a trace mineral that helps prevent cell damage and bacterial infections.
6. Barley
Barley is rich in vitamins, minerals such as selenium and manganese, and mature barley contains about 28 grams of carbohydrates per 100 grams. For maximum health benefits, choose barley made from whole grains, such as pearl barley. Barley can be made into pasta, risotto, grits or oatmeal to increase dietary fiber, and can also be added to dishes.
7. Xiaomi
Millet contains about 23 grams of carbohydrates per 100 grams. It is gluten-free and rich in important vitamins and minerals such as magnesium, iron and zinc. It is also a good source of dietary fiber. Millet is a staple food in desert countries in Africa and India, often as a seed added to bread or made into cereal, or as a rice substitute.
Finally, Hampton called on the public to pay special attention to “gluten allergies” when consuming the above grains. Common symptoms of gluten allergy include diarrhea, constipation, eczema, muscle soreness, etc. Therefore, before replacing staple foods, you should be aware of low-carb cereals. You can confirm through the outer packaging in advance; or consult a nutritionist or physician to confirm whether you For allergic constitution. If you feel any discomfort after eating, it is recommended to seek medical treatment immediately to prevent symptoms from seriously affecting your life.
Source:
The Nutrition Source - Selenium
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