4 types of carbohydrates that can replace staple foods and help with weight loss, are you really eating them right?

The most painful thing during weight loss is saying goodbye to staple food? Actually, some carbohydrates not only won't make you gain weight, but they can also make you lose weight the more you eat! These four gods Alternative staple foods can satisfy your thirst for carbohydrates Hope, I can quietly help you shed excess fat again. However, it is important to eat in the right way, otherwise it may backfire~[SEP] 1. Oats: a low GI satiety expert

1. Choosing steel cut oats is better

Compared to ready to eat oats, steel cut oats have a lower processing level and retain more dietary fiber. The cooked flavor is more chewy and has a lower glycemic index.

2. It works better with protein

Boil oats with milk or soybean milk, and add Kia seeds or nuts. This combination can extend satiety. Avoid eating only pure oats, as they can easily become hungry quickly.

3. Pay attention to consumption control

Although oats are healthy, they are not low in calories. It is recommended to control the dry weight at around 40 grams each time, and after cooking, it is about the amount of a small bowl.

2. Sweet potatoes: a nutritious and sweet choice

1. Eating with skin is healthier

Sweet potato skin contains rich dietary fiber and antioxidants. Wash and steam the skin together for more complete retention of nutrients.

2. Increased resistant starch after cooling

Boiled sweet potatoes produce resistant starch after cooling, which is not easily digested and absorbed, and is more helpful in controlling blood sugar.

3. To replace rice, reduce the amount.

One medium-sized sweet potato (about 200 grams) can replace a bowl of rice. Pay attention to reducing the intake of other staple foods accordingly.

III. Quinoa: Omnipotent Super Grade food

1. Soak in water for 2 hours before cooking to remove surface saponins and make the taste softer.

2. Ideal for making salad

After cooking quinoa and letting it cool, pair it with vegetables and chicken breast to make a salad that is nutritionally balanced and low in calories.

3. Pay attention to gradual progress

When trying quinoa for the first time, start with a small amount, and some people may experience mild digestive discomfort.

4. Brown rice: the closest substitute to daily life

1. Soak and then cook to make it softer and more glutinous

Soak 1-2 hours in advance, and the taste of the cooked brown rice will be closer to white rice, with higher acceptance.

2. Perfect pairing with beans

Cooking brown rice with beans such as red beans and mung beans can improve protein utilization and provide more comprehensive nutrition.

3. Gradually replace white rice

It is recommended to start with a 1:1 mixture of white rice and brown rice, and gradually transition to whole brown rice to give the intestines time to adapt.

Although these substitutes for staple foods are good, there are also several points to note: firstly, one cannot completely skip staple foods, as it can easily lead to metabolic disorders; Secondly, substitution should be gradual, as sudden changes in dietary structure may cause discomfort; Thirdly, pay attention to overall calorie control. Eating too much healthy food can still lead to weight gain. Losing weight is not about abusing oneself, but about learning to be friends with food. Choosing the right carbon water, you can also enjoy delicious food while having a good figure!