What is the appropriate staple food for weight loss at night

During the weight loss period, it is suitable to choose low glycemic index and high dietary fiber staple foods at night. Five healthy staple foods are recommended, including oatmeal, brown rice, whole wheat bread, sweet potatoes, quinoa, etc.

1. Oatmeal:

Oatmeal is rich in β - glucan, which can delay gastric emptying, and contains about 10 grams of dietary fiber per 100 grams. Choose plain oats without additives, brew with skim milk or warm water, and pair with a small amount of nuts to increase satiety. Be careful to avoid sugary products in ready to eat oats and keep cooking time within 3 minutes to preserve nutrients.

2. Brown rice:

Brown rice retains the rice bran layer and germ, with a GI value 20% lower than white rice. It is recommended to consume 50-80 grams of cooked weight for dinner, paired with an equal amount of vegetables. Brown rice needs to be soaked for 2 hours in advance to shorten cooking time, and pressure cooker cooking can better soften the fiber. People with weak digestive function can choose germinated brown rice.

3. Whole wheat bread:

Select the product with whole wheat flour as the first ingredient on the ingredient list, with a calorie content of about 80 calories per piece. Suggest pairing with boiled eggs or low-fat cheese to avoid high sugar ingredients such as jam. Pay attention to distinguishing between "whole wheat" and "wheat bran containing" products. True whole wheat bread has a rough texture and a brownish color. Refrigerating and reheating can reduce the sugar raising reaction.

4. Sweet potatoes:

Medium sized sweet potatoes provide about 4 grams of dietary fiber and are rich in potassium to help balance sodium metabolism. Recommend steaming or microwaving to avoid deep frying. Purple sweet potatoes contain more anthocyanins, but slightly higher carbohydrate content. Keeping the skin intact during consumption can increase fiber intake and delay sugar absorption when paired with protein foods.

5. Quinoa:

is a completely protein grain containing 9 essential amino acids, with a glycemic index of only 35. It is recommended to make warm salad with vegetables or cook Congee instead of rice. Before cooking, rinse thoroughly to remove saponins, with a water to rice ratio of 2:1. The nutritional value of three color quinoa is comparable, and the red variety has a more resilient taste, suitable for those with better chewing ability.

It is recommended to control the intake of staple food for dinner within the range of 100-150 grams of cooked weight, and it is best to eat at least 3 hours before bedtime. Pair with over 200 grams of non starchy vegetables and 80-100 grams of high-quality protein, such as steamed fish, braised beef, or tofu. Avoid high oil cooking methods and engage in 15 minutes of gentle activity after meals to promote digestion. Long term adherence to low GI staple food choices, combined with regular exercise, can effectively improve insulin sensitivity. It is recommended to record changes in body fat every week and adjust the diet plan. Special groups such as diabetes patients need to develop personalized staple food programs under the guidance of nutritionists.