你可能聽說有人透過吃燕麥片來減肥,但也聽說過早餐吃燕麥片有很多缺點,例如麥片的升糖指數很高,到底麥片這東西是好是壞?升糖指數又是什麼?它怎麼幫助你減脂減重?就讓麥編來一一為你解答,讓你放心享用每一種麥片吧!
大家最想知道的:吃燕麥到底能不能減肥?
「xx 明星透過吃燕麥片,一個月減重 5 kg!」相信大家對這樣的標題一定不陌生,但被歸類於澱粉類(碳水化合物)的燕麥,常常讓人搞不清楚什麼時候可以吃它、什麼時候不行?每天早餐都吃麥片到底會不會瘦呢?麥編只能先很殘酷的告訴你:
不會!
雖然麥片給人相對清爽的感覺,但如果你沒有先了解不同麥片的種類、熱量、含糖量等資訊,只是隨心所欲地亂吃麥片的話,是不會因此變瘦的哦!但只要你耐心的瞭解如何適當的享用它,吃麥片或燕麥還是可以幫助你達到更輕盈的體態。接下來我們就先來了解想減脂減重的其中一個重要觀念:升糖指數!
您可能也會喜歡的熱門影片
最新 UrMart 影片,快上 Youtube 訂閱我們的頻道開啓小鈴鐺!🔔
抽象概念先搞懂:升糖指數究竟是什麼?
升糖指數從字面上大概可以猜想可能跟血糖上升有關係,而他的原文為 Glycemic index,因此也有人簡稱升糖指數為 GI 值,是一種用來表示某種食物攝入分解消化之後對血糖上升影響的數值,數字越大的話代表在吃下這食物之後血糖上升的速度越快,反之越慢。
就原始定義來說,將食用純葡萄糖兩小時後血糖的增加值為基準 100,其他的食物則依比例去訂定其 GI 值,因此大多數的食物的 GI 值會落在 100 以內(當然也有超過 100 的),我們可以將大多數的食物依照其 GI 值分成三個區塊
0-55 的低 GI 值(最不容易造成血糖值的波動):番茄、水煮豆腐、魚肉、燕麥
56-69 的中 GI 值(血糖值是介於高跟低的中間值):乳酪、通心麵、香蕉、白米飯
70 以上的高 GI 值食物(最容易造成血糖值的波動):白吐司、可樂、鬆餅、餅乾

(實際數值可能與測量方式、烹煮方式而有差異)
一般來說越粗糙、加工過程越少的食物 GI 值會越低,相反的,越精緻的食物會越高。但是升糖指數高對人體又有什麼影響呢?快速補充能量不是很好嗎?
相信大家多少都聽過代謝症候群吧?這是多種身體代謝層面有問題的現象,包含了高血壓、高血脂、肥胖等等,我們幾乎可以將之視為糖尿病的前身,若是不好好處理可能下一步就是罹患第二型糖尿病了。根據健康營養師的說法,若是平常經常食用高升糖指數的食品,讓血糖常常短時間內飆高,比一般人患代謝症候群的機會就會高出很多,這也是在食品精緻化下人們常說的文明病之一。
另外,升糖指數高的食物會影響人體的血糖快速震盪,容易產生「餓」的感覺,而吃低 GI 值的食物因為吃了之後血糖緩慢上升再緩慢下降,可以讓飽足感比較,進而減少我們亂吃零食或其他高熱量食物的機會。所以如果想控制飲食的話,較低升糖指數的食物絕對是你的良伴!
麥片的升糖指數高還是低?
回到我們的麥片主題,到底這個麥片是高還是低升糖指數的食品呢?其實答案是:不一定!要看你選擇的麥片類型。
根據我們之前所提到的麥片種類,大致上可以分為 Cereal、Granola、Muesli、Oat 四種,雖然相同種類裡面不同品牌可能有不同原料和配方,大致上我們還是可以用此分類的特性來區別升糖指數的高低,依照加工程度越高、越精緻化的食物其單位麥片熱量越高、升糖指數越高的標準來看,我們可以得出:
升糖指數 Cereal(高 GI) >> Granola(中 GI)> Muesli(低 GI) )> Oat(低 GI)
因為通常 Cereal 都已經看不到原本穀物的外型,且添加的糖份和香料調味較多,自然就很容易提高血糖囉!
當然在吃麥片的時候搭配不同的配料、用優格或牛奶等因素也都會影響整份食物的 GI 值。可以比對 GI 質食物表挑選適合你飲食計畫的搭配,才不會讓你不小心吃了過多熱量卻一點飽足感都沒有。

燕麥 GI 值低可放心享用,輕盈早餐就靠它!
若是你想要透過吃麥片來達到減重的效果,選擇沒有加工過的燕麥片是最好的!燕麥高纖低脂,同時又是低 GI 值的食物,非常適合用來取代高油高熱量的精緻澱粉,像是早餐就可以用隔夜燕麥罐取代麵包,達到減醣的效果。
不僅如此,燕麥因為本身沒有加工過,除了一般會吃到的甜口味之外,也可以以溫水泡軟搭配雞肉、香菇等,變身成一碗香噴噴又健康的燕麥粥!
下次,你也可以不必再人云亦云,最後變的不知該吃甚麼的地步了!聰明選健康麥片,就選升糖指數較低的類型吧!或是選擇食物越原始的、越少加工或添加糖份的也能遠離代謝症候群的威脅呦!一起朝更加輕盈、健康的生活努力吧!
點下圖逛低 GI 值的燕麥專區!


用燕麥片開啟美好的一天!在《早餐吃麥片》選購我們為您精挑細選的品味早點,各式燕麥片、健康天然無負擔零嘴,並提供給您麥片營養成分、麥片食譜、麥片熱量等各類麥片好處與知識,讓晨起不再是匆忙地囫圇吞棗,而是更優雅的生活風格..
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