Why Do Grains Help Lose Weight? Higher in Calories Than Rice

Diabetics or those on a weight loss regimen definitely dare not eat mooncakes.But they can indulge in soda crackers. Because soda crackers are not sweet and have no oil. In fact, the calorie content of unsweetened and oil-free soda crackers is nearly identical to that of mooncakes!Although soda crackers do not contain sugar or oil, due to their complete dehydration, 100 grams of soda crackers are purely carbohydrate "dry goods". Compared to steamed buns or bread made from the same type of grain, mooncakes have a much higher calorie content.However, because mooncakes are soft and contain water, they quickly level out the difference in calories with soda crackers. Another issue is that it's easy to overeat soda crackers due to their lack of sweetness and oil. Mooncakes, on the other hand, make one feel full after just one piece. This reminds us that when trying to lose weight or control blood sugar,we should not only pay attention to high-calorie elements like sugar and fat but also consider the moisture content in food, such as low-calorie "mixed grain porridge".People drink mixed grain porridge because they believe it has lower calories than rice. However, this is incorrect!

The actual calorie content of various grains is very similar, even higher in some cases. For instance, the oats that diabetes patients hope to consume: every 100 grams of oats contain 376 kilocalories, while white rice contains only 345 kilocalories. The low-calorie reason behind drinking mixed grain porridge is actually due to its higher water content!Because mixed grains have more fiber, it usually takes about six times as much water to cook a bowl of mixed grain porridge compared to cooking white rice. When steaming regular rice,it only requires 1.5 times the amount of water. In other words, an equal amount of oats cooked into porridge results in a large portion, but an equivalent amount of rice ends up as much less food.

A big bowl of "mixed grain porridge" can make you feel full and thus reduce your overall food intake. However, if you substitute white rice or refined flour,you would need to eat significantly more grains to achieve the same level of satiety. Like soda crackers versus mooncakes, choosing foods with higher water content is a good strategy for weight loss. For instance, eating grapes will not lead to weight gain, but dried grapes will, as 100 grams of grapes contain only 43 kilocalories, while the same amount of dried grapes contains nearly ten times as many at 350 kilocalories.

"Low-calorie porridge with miscellaneous grains" truly helps in weight loss because it contains more water than refined rice porridge! As whole grains have more fiber, to cook a bowl of porridge with miscellaneous grains, you typically need to add about 6 times the amount of water compared to steaming a large rice. In other words, if made into porridge, the same amount of miscellaneous grains would result in a large portion, whereas the equivalent rice would yield much less. A bowl of "miscellaneous grain porridge" can make you feel full with relatively little food,while switching to refined grains and

white flour would require significantly more food to achieve similar satiety. Similar to choosing foods with high water content like grapes over sugary cookies and mooncakes for weight loss, picking foods that are less calorie-dense can help reduce overall calorie intake. For instance,grapes will not cause weight gain, whereas