Three major nutrients-carbohydrates

Among the three nutritional sources, sugar accounts for the highest proportion. As mentioned in the previous article, in fact, if you want to lose weight, the staple food you can consume every day is about three bowls of rice; but every meal Eating the same rice seems too monotonous. The next thing I want to introduce is the substitution between different sugar staple foods, so that everyone has more choices on the way to lose weight!

Here we choose a few staple foods that usually appear most often: white rice, brown rice, pasta, porridge, yellow noodles, rice noodles, winter noodles, steamed buns, toast, oatmeal, oatmeal, and potatoes. Discuss separately from the calorie equivalent and GI value.

First let’s discussHeat part：(Take a bowl of white rice as the benchmark)

From the above table, it can be found that if the same calories are compared, noodles, porridge, oatmeal and potatoes can be used more, which can increase the feeling of satiety for people who eat more!

Then let’s compareGI value:

After comparing the GI value of each staple food, it is found that there is a particularly low GI value:Winter noodles! The reason for this is that... the raw material of winter noodles is not the usual rice, but "mung bean starch", which makes its GI value particularly low! Although the nutritional value of winter noodles itself is extremely low, only iron is higher, but for people who lose weight, the usual nutritional intake has exceeded the standard, winter noodles are definitely a good partner! ! ! In addition,Porridge,oatas well asBrown riceIt is also a good choice, all of which are good sources of staple food with low GI value!