A few dollars can buy good ingredients, nutritious, really recommend you eat a little when the staple food

Do you often have street sugar stir-fried chestnuts too hungry to walk? That is too normal, because the sugar stir-fried chestnuts can be called the "originator" of Maillard - this combination of sugar + hot stone + chestnuts (rich in carbon and water) will occur Maillard + caramelization reaction, and the result is that the scorched fragrance is overflowing, and no one can compete for tens of meters.

It smells so good, it tastes so good. A packet of sweet, soft, sugar-fried chestnuts, many people eat it all in a few minutes. However, many people will ask themselves: Are chestnuts healthy? So soft and sweet really not easy to make people fat?

First say the answer: chestnuts are rich in nutrition, if you eat the right not only not easy to get fat, but also can make your diet quality up a level, but if the eating method is not right, it is also easy to lead to weight gain and flatulence, so be sure to pay attention to control the amount.

Recommendation Reason 1

Nutritious and filling, a good alternative to staple foods

Chestnuts have a hard shell, so they are often classified as nuts, but their nutritional characteristics are almost nothing to nuts, but closer to typical grains, and their starch content in fresh state is much higher than that of other cooked grains and tubers.

Chestnuts have a high carbohydrate content of 46%, which is one of the highest in the cooked staple diet. Compared with rice, due to the high water content of rice, the amount of carbohydrates is less than 26%, and the heat of a packet of sugar fried chestnuts (edible 100g, about 10), converted into rice, is equal to about 180g cooked rice, with a 4 inch rice bowl of 10 centimeters at home, almost 1.5 bowls; If converted into a scroll, it is equal to about two 50g scrolls.

1

The table is made by the author

Many people see the high heat of chestnuts will be "persuaded", but in fact, the high heat of chestnuts is not a disadvantage, it is purely due to the relatively low water content and contrast, rather than because of its sugar or oil, so it can not be because it looks higher than rice per unit weight heat that it is easy to get fat, in fact, considering its slow digestion, satiation strong, It's a great diet alternative to refined staples.

And, most importantly, chestnuts are nutritious. Compared with cooked white rice of the same weight, chestnuts are rich in carotene and dietary fiber, and contain vitamins A and C, which are almost absent in white rice, and the content of VB1, VB2, potassium and magnesium is more than ten times that of white rice.

It can be seen that if the eating method is not right, take it as a snack, eat a lot during the meal, and eat the next staple food as usual, it will also make people fat. The most recommended way to eat is to replace part of the white rice and white flour products with chestnuts, which is delicious and healthy.

Recommendation Reason 2

Stable influence on blood sugar, but not easy to gain weight

Then, let's take a look at an indicator in nutrition that must be analyzed for staple foods - blood sugar response. Steamed and roasted chestnuts have GI of 58 and 54 respectively, and the blood sugar response is not high. The reasons are as follows:

The starch composition in chestnuts is very special, most of which belong to slow digestion starch and resistant starch. The resistant starch in raw chestnuts is as high as 61% to 76%, and the resistant starch in cooked chestnuts is also about 13%, which is the highest content of resistant starch in natural foods.

The so-called slow digestion starch means that the process of being converted into blood sugar is very slow, most of which is more than 30 minutes, so the blood sugar fluctuation will be smooth. Resistant starch is basically not absorbed in the small intestine at all and belongs to the class of dietary fiber, so it will hardly cause blood sugar fluctuations, but most of it will enter the large intestine and be fermentated by intestinal microorganisms.

Therefore, replacing some white rice noodles with chestnuts is actually very suitable for people who have sugar control and weight loss needs, so that post-meal blood sugar is more stable, insulin response is lower, and it is an effective staple food upgrade program to maintain blood sugar and figure.

Although chestnuts are good, we also recommend that you use it to replace part of the white rice noodles, but it should be noted that it is not appropriate to eat too much at once, if excessive intake will also exist certain hidden dangers.

Hidden Danger 1

Easy to flatulence, difficult to digest

I believe that many small partners will have a phenomenon after eating a lot of chestnuts at one time, that is, a lot of farts.

This is due to two reasons:

The first is that chestnuts are high in both slow digestion and resistant starch.

The second is that the starch particles of chestnuts are dense, and the method of stir-frying chestnuts with sugar is not easy to make the starch fully contact with the amylase of the small intestine.

Under the interaction of the two factors, many of the carbohydrates in the sugar-fried chestnuts can not be digested in the small intestine, but will directly contact the large intestine, and the microorganisms in the large intestine will ferment, which will produce a lot of gas, so the incidence of flatulence and exhaust will greatly increase.

For people with irritable bowel syndrome IBS, strict limits are needed, otherwise the large amount of resistant starch in chestnuts can aggravate intestinal discomfort.

Hidden Danger 2

It smells too good. It's addictive

The chestnuts are alluring, especially in the sugar, which, once caramelized, increases in flavor; At the same time, chestnuts are rich in starch, which will have an irresistible burnt taste after the Maillard reaction.

Sugar + Maillard reaction + starch soft and glutinous, which is enough to make many people eat sugar fried chestnuts, a eat can not stop the mouth, so that the last not careful to eat too much, resulting in excessive calories throughout the day, but also stomach distension and other problems.

Therefore, this is also the key to eating sugar stir-fried chestnuts carefully, because its taste is a food that grows on the point of human addiction, and it will eat too much if it is not controlled.

peroration

Chestnuts are a high-carbohydrate, high-filling food, containing more carotene and dietary fiber, which is a better choice for nutrient density among staple foods. And chestnuts are rich in slow digestion starch and resistant starch, sugar control weight loss people use it to replace part of the white rice noodles is very suitable.

But it is recommended that you do not take chestnuts as a snack, after eating a lot of chestnuts, dinner also eat a lot of staple food, which is equivalent to eating two staple food, 4 chestnuts ≈1 staple food, 10 chestnuts ≈1.5 bowls of rice, eating more not only easy to get fat, but also not good digestion, resulting in flatulence and so on. So, chestnuts are sweet, but don't "take on too much."

reference

[1] University of Sydney GI Database

[2]Guo,Q.Zheng,B.,Zeng,X.,&Chen,L.(2023).Understandingthestructuralcontributionstothefunctionalpropertiesofchestnutstarc Hhighinresistantstarchtype - 2. Journalofthescienceoffoodandagriculture, 103 (13), 6605-6615. https://doi.org/10.1002/jsfa.1275 6 write

This article is a work of science popularizing China - Starry Sky Project

Produced by | China Association for Science and Technology Department of Popular Science

Supervisor: | China Science and Technology Press Co., LTD., Beijing Zhongke Xinghe Culture Media Co., LTD

Author Luo Xiao, Registered dietitian, China/Australia, author of "Quitting Sugar"

Review: Ruan Quang Feng, Deputy Director of Kexin Food and Health Information Exchange Center

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