With the continuous improvement of health awareness, the consumer concept of purchasing whole grains is gradually deepening. However, consumers are not very clear about the differences between these "grain grains", so consumers should discern the concept of careful choices in oatmeal, oats, and cereals.
The cereals are ready-to-eat or heated foods made mainly of cereals such as oats, barley, wheat, buckwheat, corn, and rice. At present, cereals on the market are based on different types of raw materials. Oatmeal is divided into pure oatmeal and mixed cereal. Pure cereals are crushed cereals in terms of morphology. Basically, no other ingredients are added, and a light, natural wheat aroma is emitted. Pure oatmeal does not contain white sugar and salt, and retains most of the nutrients in wheat raw materials. It is especially suitable for people with diabetes, high blood sugar, and high blood sugar. Mixed cereals are generally added milk powder, soy flour, walnuts, almonds and so on. Milk powder and soy flour effectively supplement the protein content of pure oatmeal, and the fats contained in walnuts and almonds will greatly increase energy intake. It is suitable for children and adolescents and people who need energy. Oatmeal and cereal are different. Pure oatmeal is flat, with a diameter approximately equal to that of soybeans, and its shape is complete. The fast-food oatmeal that has been treated with instant food has a shredded, but still can see the original shape. The oats are boiled out to be highly viscous, with hypolipidemic, hypoglycemic and satiety effects. The more viscous and healthy the same amount of oats boil, the better.
There are many varieties of oatmeal sold on the market. There are raw, cooked, plain, fruity, added powdered milk, and nuts...there are some differences in nutrition. In addition, how to eat oatmeal, how long it will be suitable for heating will also have some impact on nutrition. Many oatmeal brand products claim to be free of cooking. Experts point out that they cook better and provide maximum satiety, which is the slowest rate of blood sugar rise. But also need to cook oatmeal is often without any added ingredients, such as sugar, creamer, maltodextrin, flavor and so on. Some fast-food pure oatmeal can be heated in one or two minutes, which is also a good choice. Most of the ready-to-eat products are added with sugar, which reduces the nutritional value, and it also damages the advantages of oatmeal tablets with slower blood sugar and high satiety. There are also a lot of products added to the creamer, which will make the oatmeal beneficial to the prevention of cardiovascular disease benefits.
When choosing cereals, consumers prefer branded products produced by well-known companies that are sold in large shopping malls and supermarkets. Second, we must look at the product label is complete, including: product name, net content, ingredients list, name and address of the manufacturer or distributor, product standard number, production date, shelf life, with particular attention to whether there is a production date and shelf life. Also try to buy recently produced products.
Try to buy pure oatmeal as a food source for breakfast, with the highest levels of protein, fiber, minerals, and vitamins. In addition, the original flavored oatmeal does not contain white sugar and salt, which is more suitable for elderly people and diabetics, people with high blood sugar and high blood sugar. Most of the instant oatmeal that is sold on the market has been reduced in vitamin content due to the high-temperature aging process during processing. When buying, it is important to note that over-tastes of the original cereal are likely to add flavoring additives. One of the keys to eating oatmeal is to avoid prolonged cooking at high temperatures to prevent vitamin damage. The raw oatmeal needs to be boiled for 20-30 minutes; if the cooked oatmeal is boiled with milk, it only takes 3 minutes and it is best to stir it once in the middle.
Oats are a nutritious food. Its protein content is high and it is twice that of ordinary wheat flour. Among the fats it contains, 80% are unsaturated fatty acids (good fats). The content of linoleic acid is also very high. It can reduce blood pressure, lower cholesterol and reduce the risk of heart disease. The content of phosphorus, iron, calcium and other minerals in oats ranks first in all food crops; the content of vitamin E is much higher than that of rice and wheat; the content of soluble cellulose reaches 6%, which is 7 times that of rice and wheat. . In addition, there are other saponins that are lacking in cereals. These nutrients make it easy to relax, prevent bowel cancer, and improve sleep. Nutritional experiments also show that eating oats can regulate blood sugar. Eating 100 grams of oatmeal per meal is very effective in controlling postprandial blood glucose levels and preventing diabetes.
At present, most of the market sells instant oatmeal. It undergoes a high-temperature aging process during processing, and therefore the vitamin content of oats is reduced. According to the different raw materials, instant cereal is divided into plain cereal and mixed cereal. The former does not have a strong wheaty and fruity aroma, but only emits a light, natural wheaty smell. When buying, it is important to note that over-tastes of the original cereal are likely to add flavoring additives. In addition, the original flavored oatmeal does not contain white sugar and salt, retains most of the nutrients in oats, is particularly beneficial to the body, and is more suitable for elderly people and diabetics, people with high blood sugar and high blood sugar. Mixed cereals are generally added milk powder, soy flour, walnuts, almonds and so on. Milk powder and soy flour effectively supplement the protein content of pure oatmeal, and the oils contained in walnuts and almonds greatly increase energy intake. However, their common drawback is that they add white sugar and increase the heat supply. This type of oatmeal is more suitable for children and adolescents who have greater energy needs.
In addition, oats contain a very important nutrient - soluble dietary fiber, which is mainly found in oat bran and has varying degrees of loss during processing. When choosing oatmeal brands, be aware of the total energy, carbohydrates, soluble dietary fiber, and protein content in each small package or per 100 grams. The total energy is preferably not more than 350 kcal, the carbohydrate content is not higher than 60%, the soluble dietary fiber is not less than 8 grams, and the protein content should be about 10%. This kind of oatmeal has little nutritional loss and is more balanced.
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