Staple food selection trap: These 4 fake coarse grains make you quietly gain weight, rice loses

Do you think you are sure to win on the road of healthy eating, eating whole wheat bread and drinking oatmeal Congee every day, but the number of the weight scale is still? Don't rush to blame metabolism, you may be falling into the sweet trap of "fake coarse grains". These staple foods dressed in healthy clothing have actual calories comparable to milk tea, and even white rice is inferior.

1. Whole wheat bread may be dyed wheat flour

1. Brown color does not equal the uniform and beautiful dark brown bread on the whole wheat

shelf, it is likely just a disguise of ordinary flour with caramel coloring. True whole wheat bread has a rough texture, with noticeable bran particles and uneven color.

2. The ingredient list must speak

The first item on the ingredient list must be "whole wheat flour", and the content should ideally exceed 50%. If the first few are wheat flour, sugar, and vegetable oil, it's a calorie explosion Bullet. Some products even label them as "whole wheat flavor", so this kind of word game should be particularly cautious.

2. Instant oatmeal hides sugar traps

1. Fruit oats are comparable to desserts

Those instant oats that claim to add freeze-dried fruits may contain more than 20 grams of added sugar per 100 grams. A seemingly healthy breakfast actually has more sugar than cola, and the blood sugar reaction is more intense than white rice.

2. Choose Original Steel Cut Oats

The most primitive steel cut oats require cooking for more than 15 minutes, which is time-consuming but has the lowest glycemic index. Instant oats undergo deep processing, making starch easier to digest and absorb, which actually reduces satiety.

3. Grain biscuits are actually calorie assassins

1. Stunning fat content

In order to make grain biscuits crispy, manufacturers often add a large amount of vegetable oil. A popular mixed grain biscuit contains 30 grams of fat per 100 grams, and eating two slices is equivalent to drinking a spoonful of oil.

2. Fake proportion of miscellaneous grains

The so-called "eight types of miscellaneous grains" may only account for 5% of the raw materials, and the main component is still refined wheat flour. When making a purchase, it is important to check the dietary fiber content in the nutrition chart. Foods with a fiber content below 6 grams per 100 grams are not considered as genuine miscellaneous grains.

4. Color trick of colored noodles

1. Vegetable noodles ≠ Vegetable nutrition

Spinach and carrot noodles have bright colors, many of which come from food coloring rather than real vegetables. Even with the addition of vegetable powder, after high-temperature processing, there is very little vitamin left, essentially still refined carbohydrates.

2. You should be able to recognize mixed grain noodles.

In the true buckwheat noodle ingredient list, buckwheat flour should be ranked first and the content should not be less than 30%. Many "buckwheat flavored noodles" still mainly consist of wheat flour, with only a symbolic addition of a small amount of miscellaneous grain flour.

Remember to bring your discerning eye when purchasing staple food next time, the ingredient list is more honest than the advertising slogan. Instead of being misled by the health labels on the packaging, it's better to eat a bowl of mixed grain rice honestly. At least you know that every grain of rice you eat is genuine. Change starts with recognizing these disguisers, don't let fake health steal your weight loss results.