What staple food has a strong sense of satiety

The main staple foods with strong satiety include oats, brown rice, whole wheat bread, sweet potatoes, and quinoa. These foods are rich in dietary fiber, protein, or resistant starch, which can slow down gastric emptying and stabilize blood sugar levels.

1. Oats:

Oats' β - glucan is a soluble dietary fiber, which expands 3-5 times in volume when it meets water, forming gel like substances in the stomach. Every 100 grams of oats contains 10.6 grams of dietary fiber, which is digested and absorbed 2-3 times slower than refined grains. It is recommended to choose steel cut oats or traditional oatmeal to avoid fiber loss in ready to eat oats due to excessive processing.

2. Brown rice:

Brown rice retains the rice bran layer and germ, and its dietary fiber content is 6 times that of white rice. The phytic acid contained in its outer layer may affect mineral absorption, but it can prolong the gastric retention time by more than 2 hours. Soaking in rice water at a ratio of 1:1.5 for 30 minutes during cooking can increase satiety by 20%.

3. Whole wheat bread:

Genuine whole wheat bread is made from 100% whole wheat flour, with each slice containing 2-3 grams of dietary fiber. When making a purchase, it is necessary to check whether the first item on the ingredient list is whole wheat flour, and whether the fiber content of high-quality products is ≥ 6 grams/100 grams. Compared to white bread, whole wheat bread has a 30% higher satiety index and a 40% lower blood sugar response.

4. Sweet potatoes:

Medium sized sweet potatoes contain 4 grams of dietary fiber and 2 grams of protein, and their resistant starch content increases with the cooling process. After refrigeration, the resistance starch of sweet potatoes increases by 50%. This starch, which is not absorbed by the small intestine, can provide a sense of satiety for 3-4 hours. Eating with skin can provide an additional 1.5 grams of fiber.

5. Quinoa:

Quinoa is a rare fully protein grain that contains 9 essential amino acids required by the human body. Every 100 grams contains 14 grams of protein and 7 grams of dietary fiber, and the digestion time is 1.5 times longer than that of regular grains. Wash thoroughly to remove saponins before cooking, and cook with a 1:2 ratio of quinoa water for the best taste. When incorporating high satiety staple foods into daily diet, it is recommended to pair them with high-quality protein products such as eggs, fish, or soy products to further prolong satiety time. Pay attention to the appropriate intake of different staple foods, such as 40-50 grams of oats each time, and control sweet potatoes within 200 grams. Long term consumption of these staple foods requires ensuring sufficient drinking water, at least 1500 milliliters per day, to avoid excessive intake of dietary fiber causing bloating. Special groups such as diabetes patients should monitor the postprandial blood glucose response, and people with weak gastrointestinal function should gradually increase the proportion of coarse grains. Reasonably combining vegetables and healthy fats can create a more lasting combination of satiety.