Australian researchers have developed a satiety rating scale called “satiety index”. The results show that food with high dietary fiber, protein content, large volume, high moisture content and low fat has a high satiety index, which makes it easier to “cheat” the stomach, thus holding the mouth, and is also beneficial to weight control.
These foods include oats, millet, barley, buckwheat and other coarse grains, soybeans, black beans, red beans, kidney beans and other beans and soybean products, as well as various vegetables, fruits and so on.
Oats are rich in soluble and insoluble dietary fiber. There are up to 9 grams of dietary fiber per 100 grams of oats. Among them, soluble dietary fiber beta-glucan is up to 6 grams. The content of soluble dietary fiber beta-glucan is the highest among all kinds of grains. It is a good helper to increase satiety. The “no-boiling” pure oatmeal that can be purchased in supermarkets is made by breaking oats into small pieces after baking and other processes. This kind of oatmeal can be eaten by brewing in boiling water for at most a few minutes. Another kind of “fast-ripening” oatmeal, without breaking, is directly cut into thin slices and baked, and cooked naked oatmeal noodles processed with oats. These foods taste good and are easy to carry. Belt, easy to eat, basically eat one or two, you can maintain a long sense of satiety.