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Ever since oatmeal was proven to have the effect of lowering cholesterol, "eating oatmeal is good for health, eating oatmeal is good for weight loss" has become a craze. Many food products emphasise the addition of oatmeal as an ingredient, and some people even consume oatmeal as their regular meal every day. However, can oatmeal really help you lose weight? How much should we consume every day? Few people pay special attention to these questions.

Oats are a highly nutritious food, especially rich in dietary fibre, and its key ingredient, beta-glucan, is an important health food.Water-soluble dietary fibreNutritionist Su Zhengyu pointed out that the dietary fibre content of oats is as high as 9g per 100g. Nutritionist Su Zhengyu pointed out that every 100 grams of oats, dietary fibre content of up to 9 grams, compared to the general green vegetables per 100 grams contains only 1 to 3 grams of fibre.

The fibre in oatmeal mainly belongs to the non-soluble dietary fibre, which helps to promote intestinal peristalsis and reduce the time and contact area of the stools in the intestines, thus reducing the chance of constipation, and also shortening the time that the stools stay in the intestines, which is helpful in the prevention of colorectal cancer.

So, how much dietary fibre should we consume every day? Although there is no strict standard, it is generally recommended that adults should consume about 25 to 35 grams of dietary fibre per day. In other words, if you do not consume enough vegetables in your daily diet, you may want to consider consuming oats to supplement your fibre intake.

However, Su also reminded that as oatmeal is a high-fibre food, special attention should be paid to water supplementation when consuming oatmeal. It is recommended to drink 30cc of water per day times your body weight. A 60kg adult, for example, should drink 1,800cc of water per day to avoid excessive fibre intake.Causes constipation(Reference: "Drinking Water Can Make You Thin! Sports Nutritionist Xiaohong Teaches You the Drinking Formula for Weight Loss").

Two groups of people are not recommended to consume oatmeal in excess.

Although oatmeal has many health benefits, it is not suitable for everyone. Nutritionist Su Zhengyu points out that the following two groups of people should pay special attention to controlling the intake of oats:

1.Allergic to gluten: Although natural oats are gluten-free, they are susceptible to cross-contamination with other gluten-containing grains during processing or storage, resulting in trace amounts of gluten remaining in oat products. As a result, a small number of people who are sensitive to gluten may suffer from diarrhoea after consuming oatmeal products,bloatingAllergic reactions such as

2.Patients with chronic renal failure and dialysisPhosphorus content in oats is relatively high, and excessive intake of oats may lead to an increase in blood phosphorus concentration, which is detrimental to people with poor kidney function. It is recommended to replace oats with plain rice to reduce phosphorus intake.

If you are eating oats for weight loss, you need to pay attention to the following two points

Many people start to consume oats to lose weight. Dietitian Su Zhengyu reminds this group of people to pay special attention to the following two points when consuming oats:

1.Oatmeal is a starch, calories should not be ignored.Although oatmeal has many health benefits, it is still a starchy food, and excessive intake of oatmeal will also result in high calorie intake. Su suggests that you don't necessarily need to "eat more oats", but rather, you can adjust your original rice habit. For example, those who originally eat white rice can switch to three-quarters of white rice with one-fifth of oats. As oats have about two-thirds of the calories of white rice, such a combination can not only increase the intake of dietary fibre, but also effectively reduce the overall calorie intake.

2.Distinguish between "oatmeal" and "oatmeal drink".Many manufacturers in the market offer instant oatmeal drinks in small packets, and in order to enhance the taste, they often add extra milk powder, sugar and other additives, resulting in a much higher calorie content than pure oatmeal. Therefore, if you want to achieve weight loss through oatmeal, it is recommended to choose low-sugar or sugar-free pure oatmeal products to avoid taking in the hidden extra calories.

In conclusion, although oatmeal is nutritious and beneficial to health, it should be consumed according to one's own health condition and dietary needs, in order to give full play to its health and weight loss effects.