It is very troublesome to look up these food composition tables. We must learn to use clever methods to calculate the energy of food, that is, to classify the food first.
All grains are good sources of carbohydrates.
Here, let’s first introduce the energy of staple food. The staple food is food products. All grains are good sources of carbohydrates, and dry grains contain about 70% starch. A girl once asked me: Teacher, what is grain? I almost fainted. However, think about it, girls nowadays have rarely seen natural forms of food, and they do not know what is the relationship between biscuit cake and wheat. It is understandable to have this question. So I explained patiently that food is generally the seed of plants. Including rice, wheat, corn, millet, oats, barley, sorghum, broomcorn millet, buckwheat, broad grain including red beans, mung beans, dried peas, kidney beans, eyebrow beans and other beans (except soybean). These grains can be processed into many products.
Pasta is made of wheat as the main ingredient.
Rice can be processed into different foods. They are almost the same as rice in the final analysis, except for the difference in water content, shape and taste. Oats can be processed into oatmeal, oatmeal porridge, etc. So what is the difference in energy between so many processed products? You can consider it from three aspects instead of one kind of check.
All very dry grain and products have a water content below 15%
First: look at the water content. All very dry grains and products contain less than 15% water. Biscuits are less than 8%. At this time, if oil and sugar are not considered, the energy per 100g is between 320 and 360 kcals. For example, millet pancakes belong to this category. If it is semi-moist, such as bread, the water content is about 40%. The energy of non-sugar staple bread is about 250 kcals per 100g, while the energy of delicious snack bread containing sugar and cream/cheese is over 300 kcals per 100g. If it is the kind of layered pastry bread, it should reach more than 400 calories. If it is very humid, such as rice, the water content is about 70%, and there is no sugar, and the energy per 100g is only about 120 kcals. If it is very thin, such as porridge, the energy per 100g is about 50 kcals.
All dry and crisp cookies contain more than 20% oil
Second: the content of oil and sugar. All dry and crisp cookies contain more than 20% oil. All dessert cakes with proper sweetness contain more than 8% sugar. It can be seen from this that if the energy of dried grain products is added with 10% sugar, the energy per 100g is about 400 kcals, such as pretzels, waffles, etc. If it contains a lot of fat, such as cookies, the energy per 100g is about 500kcal.。
If you eat more of the things with lower energy, you will accumulate more.
Third: see how much you can eat at a time. I think if I eat more things with lower energy, I will accumulate more. On the contrary, it’s no harm to eat less food with high energy. For example, if you eat a slice of sweet bread, you only consume 120 calories. However, if you eat a bag of popcorn weighing 100g (a big bag), you can consume 350 calories. Eating a large pot of porridge (2 liters) can consume 700 calories of energy. Therefore, even if the energy per unit volume or weight is lower, you cannot eat in large quantities.