What is a suitable staple food for weight loss at night

During the weight loss period, it is recommended to choose coarse grains with low glycemic index and high dietary fiber as the main staple food for dinner, mainly including oats, brown rice, sweet potatoes, quinoa, and buckwheat noodles.

1. Oats:

Oats are rich in β - glucan, which can delay gastric emptying, with only 68 calories per 100 grams. It is recommended to choose plain steel cut oats to avoid the added sugar in ready to eat oats. When cooking, it can be paired with chia seeds to increase satiety, making it a suitable dinner staple for people who control sugar and lose weight.

2. Brown rice:

Brown rice retains the rice bran layer and germ, and its dietary fiber content is six times that of polished white rice. Its resistant starch can promote the proliferation of intestinal probiotics, and its glycemic index is 20% lower than that of white rice. When cooking, it is recommended to soak for 2 hours in advance, steam with a water ratio of 1:1.5 meters, and control within 100 grams per meal.

3. Sweet potatoes:

Medium sized sweet potatoes provide about 112 calories and contain chlorogenic acid that can inhibit fat absorption. Choosing red heart or purple sweet potato varieties, steaming and cooling can increase the content of resistant starch. Paired with high-quality protein such as chicken breast for consumption, it can form a complete amino acid profile.

4. Quinoa:

Quinoa is a rare complete protein in plants, containing 9 essential amino acids. It contains 14 grams of protein per 100 grams and is gluten free, suitable for fitness enthusiasts. It is recommended to soak and remove saponins in advance. Eating them together with vegetables such as broccoli can increase the absorption rate of iron elements.

5. Buckwheat Noodles:

The rutin component in buckwheat noodles helps improve microcirculation, and the glycemic index is at a medium to low level of 59. Choose noodles made from pure buckwheat flour, paired with mushrooms and green leafy vegetables to make a warm salad, avoiding high oil cooking methods.

It is recommended to control the intake of staple food for dinner between 100-150 grams and pair it with over 200 grams of non starchy vegetables. The cooking method is mainly steaming and boiling, avoiding deep frying or sweet and sour methods. It is best to schedule meals 3 hours before bedtime, and taking a walk after meals can help stabilize blood sugar levels. Long term adherence to replacing coarse grains with staple foods can improve insulin sensitivity, and when combined with a daily calorie deficit of 500 calories, can achieve a healthy weight loss effect. Special groups such as diabetes patients need to adjust the specific intake under the guidance of a nutritionist.