Instant oatmeal has been very popular for some time, many people like instant oatmeal, because it is simple, convenient, fast, and can be satiated, busy will be used for breakfast. I didn't understand it before, but I just thought it was very flavorful and delicious. That kind of strong oatmeal flavor, think it is a kind of enjoyment.

Instant oatmeal glycemic index is very high, instant oatmeal is a combination of cooked oats, grains (crushed), sugar (crushed), various additives, flavors, and that flavor is also formulated to be so enticing. Instant oatmeal is very high in calories and sugar, and if you eat too much of it, not only will your blood sugar rise, but you will also become obese, triggering the three highs.

Yesterday, a family member said that she ate instant oatmeal every day for a week or so, and her blood glucose was much higher than before, so she suspected that it was related to the instant oatmeal. I asked her why she eats instant oatmeal. Listen to others say that can be health, increase dietary fiber to help defecation. This is actually a misunderstanding, instant oatmeal does not have such an effect. Raw oatmeal is only rich in dietary fiber to increase satiety and prolong hunger.

In daily life, rice can add raw oatmeal to cook together, or use raw oatmeal with eggs and milk, both delicious and very nutritious.

The above personal views are for reference only.

Oatmeal is a favorite healthy food recommended by diabetologists to their diabetic friends, this is because oatmeal is very high in nutritional value and easy to consume. Breakfast oatmeal washed with milk, with a little vegetable or low-sugar fruits, a perfect, nutritious and comprehensive breakfast is ready.

But is instant oatmeal the kind of food we often recommend to people?

As a diabetic, it is important to know that there are many types of oats, which one is suitable for diabetics?

Instant oatmeal is chosen by many young people to eat, this is because as long as the soaking water can be consumed, simple and convenient, the taste is also good, but a careful look at the ingredients list will find that the instant oatmeal is added with a large number of phytolacca, flavorings, creamer and other ingredients, which is the reason why the instant oatmeal tastes better than ordinary oatmeal. But it's the addition of these substances that starts to make an otherwise healthy food less healthy.

This makes oats one of the most processed foods with the most significant loss of nutrients, and these components greatly increase the unhealthy components that raise blood sugar and increase cardiovascular risk factors.

Due to the addition of these ingredients, its glycemic index varies with the amount of substances added, so the glycemic index is definitely high, or at the very least it's much less healthy than regular oatmeal.

So the oatmeal recommended by diabetologists is not instant oatmeal, the simplest is the most nutritionally complete. So oats are pressed directly into flakes so that the glucan is not destroyed in order to play a role in preventing obesity, diabetes and cardiovascular disease. It is rich in protein, vitamins and minerals. Rich in dietary fiber, a favorite of diabetologists and a must for diabetics, oats have 45% soluble fiber and 55% insoluble fiber, a near-perfect ratio that addresses our need for dietary fiber and maintains a healthy digestive system.

Therefore, when choosing oatmeal-based foods for diabetic friends, it is important to choose the simplest ingredients; the more complex the structure in the ingredient list, the finer the processing, in other words, the more delicious it tastes when eaten directly, and it may not be a healthy food.

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Oatmeal is a good sugar control food, rich in dietary fiber, pectin and vitamin E. The pectin component of soluble dietary fiber can prevent the absorption of starch in the small intestine, control blood sugar, and moderate the rise of postprandial blood sugar. However, instant oatmeal and oats are two different kinds of food with different components and different glycemic indexes, and the glycemic index of instant oatmeal is much higher than that of oats.

Whole oats cooked in rice have a glycemic index of 42, oatmeal porridge has a glycemic index of 55, and instant oatmeal porridge has a glycemic index of 79.From the glycemic data, ready-to-eat oatmeal has the highest glycemic index and is a high-glycemic and highly pasty starchy food that is not suitable for diabetic patients.

In addition, the nutritional value of instant oatmeal is not as nutritious as whole oats and pressed oats. Instant oatmeal has more additives, such as sweeteners, flavors, and preservatives, and most of them are not pure oatmeal.

Instant oatmeal is not only detrimental to sugar control, it can cause blood sugar spikes.

It is recommended to cook rice or porridge with whole oats, preferably with legumes, such as black beans, soybeans and adzuki beans. Consumption of oats and beans together not only achieves complementary protein energy and lowers cholesterol, but also further delays the rise of blood sugar after meals.

Available oats, black beans, red small beans together with soybean milk, you can also oats, black beans, red small beans, rice together with cooking or steaming rice, satiety is very strong, the taste is also good, the following picture is the physical picture.

High, small amounts of raw oatmeal are recommended for people with high blood sugar!

The glycemic index of raw oatmeal porridge, is 55; instant oatmeal is 79.

The kind of instant, or internet oatmeal with dried fruit, is a deeply processed food with maltodextrin, dextrose, edible vegetable oil, food additives, and so on.

The nutrients in this oatmeal product, after deep processing, have been lost most of the time; and add all kinds of substances, blood sugar and health are very unfavorable, is a diabetic contraindicated food!

Sugar lovers can buy oatmeal products, basically only recommend one: is the ingredient for "oats", no other ingredients of oatmeal and oatmeal, of which the former is more convenient to eat, can be directly brewed with boiled water, eaten as a staple; the latter can be with sweet potatoes, goji berries and so on with the porridge, cooking time is longer.

Oats, are very good food, especially for sugar lovers!

For example, a brand of oatmeal, 100 grams contains 11 grams of protein, 9 grams of fat, 60.5 grams of carbohydrates, 12 grams of dietary fiber, 110 milligrams of magnesium, 2.3 milligrams of iron, and 2 milligrams of zinc.

Don't compare it to the others!

The various types of nutrients in oats, especially dietary fiber, iron and zinc, are dozens of times higher than refined rice and flour.

Dietary fiber, which can effectively promote gastrointestinal motility, relieve constipation, alleviate symptoms of three highs, and inhibit tumors. Iron and zinc, which are very important sources of nutrients for hemoglobin and promotion of the body's immune function, respectively.

It is advocated that people with high blood sugar, as well as ordinary healthy people, depending on the situation, consume 1-2 tael of oats per day, long-term adherence, is very beneficial to the body!

Cereal is a very healthy food that lowers cholesterol and blood lipids

Helps prevent type 2 diabetes and other health problems.

Nutrient content (per 100g)

Unit calories 367

Carbohydrates 76.06 g

Fat 4.19 g

Protein 10.72 g

Cellulose 6.9 g

Cereal is very simple to make, and girls who are hungry at night and want to eat something, but are afraid of fat, can choose to consume cereal. Breakfast can be richer, add some milk, nuts, raisins, so that the flavor and texture are particularly good.

Milk Nut Cheerios Directions:

1, a bottle of milk ......250ml

2, Three Squirrels Nuts ............ a packet

3, cereal ............ in moderation

Milk can be heated, but do not boil, otherwise the nutrients will be lost, pour the heated milk into the cereal and mix thoroughly, put the nuts can be, so healthy and delicious breakfast is ready, very suitable for the elderly breakfast.

Oatmeal is a popular modern health food, many people use oatmeal to replace rice and bread to control blood sugar, instant oatmeal and traditional oatmeal cooked oatmeal, the glycemic index also varies greatly.

Oatmeal contains sugar because the amylase enzyme is activated to break down the starch into maltose as the oats soak and soften. Drinking oatmeal has a very different effect on postprandial blood glucose than eating oatmeal because of the digestion time required and the amount of sugar it contains.

The glycemic index also differs between brewed instant oatmeal and traditional oatmeal that requires cooking when both are made into oatmeal.

If you want to control your blood sugar after meals, cooking porridge with traditional oatmeal will be better than brewed instant oatmeal. Zhao Qiang also suggests eating oatmeal with protein-containing foods such as fresh milk and soy milk. You can also eat oatmeal with a fried egg, tofu, and a hot green vegetable, just like a traditional Chinese breakfast.

glycemic index

Traditional Oatmeal (Rolled Oats):50-63

Instant Oats:82-83

If you buy the one that is mixed with water or milk and heated in the eat won't, it's a great high fiber food, if you buy the kind you use directly, it has a blending agent in it that raises the sugar quickly.

Oatmeal is actually now quite popular fitness and health food, many people will also encourage people to use more oats to replace refined rice and flour, to lose weight and even fitness, but in fact, oats are also divided into many kinds, to popularize some knowledge points it!

1️⃣ Instant cereal is processed from a variety of grains + sugar + additives, such cereals not only have a very high glycemic index, but also lose the nutritional value of the cereal itself, but instead have a high-calorie, high-additives characteristics, which is not good for weight loss and health.

2️⃣ In fact, traditional oats, also known as raw oats are rich in dietary fiber, the general ingredients list in addition to oats will not have much else, not sweet and not crunchy, and need to be cooked for a long time, this kind of oats have a low glycemic index and a strong sense of satiety, and oats are rich in B vitamins, which can also be involved in the metabolism of human sugar, fat and protein.

Instant oats have a glycemic index of roughly 83, while pure steel cut oats have a glycemic index of roughly 55, which is still a pretty big difference, and the higher the glycemic index, the stronger the hunger will be, which explains why the more you eat sweets, the more you want to eat, and it's easy to overeat when eating dessert!

We can choose steel cut oats or raw oats back with milk to cook their own, so that the nutritional value is better, but the diet must be diversified, do not eat a single food Oh!