Which is better, brown rice or oats, during weight loss

During weight loss, brown rice and oats each have their own advantages, and should be chosen according to individual needs. Brown rice is more suitable for people who need stable blood sugar and long-lasting satiety, while oats are more effective in improving cholesterol and quickly supplementing dietary fiber. Brown rice is a whole grain that retains the rice bran layer, has a low glycemic index, and is rich in B vitamins. Its outer layer of dietary fiber can delay gastric emptying speed and reduce postprandial blood sugar fluctuation, which is suitable for patients with diabetes or insulin resistance. Brown rice has a high content of zinc and magnesium, which helps regulate stress hormone levels and has an auxiliary control effect on emotional eaters. But if the texture is hard, it needs to be fully soaked and cooked, and those with weak digestive function may experience bloating.

Oats contain soluble dietary fiber beta glucan, which can form gel like substances in the intestine to absorb cholesterol. The protein content of oats per 100 grams exceeds that of rough rice by about 30%, and breakfast consumption can enhance the thermal effect of food. Although ready to eat oats are convenient, some fibers are damaged during the processing. Choosing steel cut oats or traditional oatmeal preserves more complete nutrition. Anthramides in oats have anti-inflammatory properties and are helpful for chronic inflammation associated with obesity.

It is recommended to eat brown rice and oats alternately to obtain different nutrients. Brown rice can be used as a staple food with dishes, and oats are suitable for making breakfast Congee or meal substitute. Pay attention to controlling the single intake within 50-75 grams of dry weight, and pair it with high-quality protein and vegetables to ensure nutritional balance. gastrointestinal sensitive individuals should start adapting from a small amount and ensure that they drink at least 2000 milliliters of water per day to help with fiber expansion. Long term consumption of coarse grains alone may affect mineral absorption, and 1-2 days a week can be arranged to be consumed with refined white rice and flour.