オートミールでダイエット!ダイエットうれしいおすすめの食材

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オートミール

みなさんはオートミールという食材をご存じでしょうか。
「オートミールクッキー」という物などで名前だけは聞いたことがある方はおおいかもしれません。
実はこの「オートミール」は低カロリーで栄養素たっぷりで、さらにダイエットに嬉しい効果もたくさんあるんです!
そんな優れたダイエッターの味方の「オートミール」について、実際に食べてみた感想とともにご紹介します♪

オートミールとは?

ートミールとは、オーツ麦(漢字名:燕麦・エンバク)を脱穀した後、調理しやすく加工したものです。
「oats(オーツ麦)」と「meal(食事)」という英単語を掛け合わせて「オートミール」と呼ばれるようになりました。

オーツ麦は、小麦や麦、とうもろこしなどと同じ穀物の一種になります。
近年人気を集めているグラノーラの主原料で、海外では朝食として一般的な食物となります。

グラノーラは、オートミールにメープルシロップや砂糖で甘味をつけ、オリーブオイルなどを絡めてオーブンで焼いて作られていますが、オートミールは余分な甘味や油分を含まない分カロリーが低く、ダイエットに効果的です。
日本ではまだあまり馴染みがない食材ですが、ダイエットや健康にとても良い食材なんです。

オートミールの糖質&カロリーは?

オートミールの糖質・カロリーは次の通り。

100gあたりのカロリー
白米:358kcal
玄米:353kcal
オートミール:380kcal

100gあたりの糖質
白米:77.1g
玄米:74.0g
オートミール:69.1g

GI値
白米:73
玄米:68
オートミール:55

白米・玄米と比べて、カロリーは少し高く、糖質は少し低い値です。
血糖値の上がりやすさを示す「GI値」もオートミールが最も低いという結果になりました。

カロリーだけで見ると「お米よりも太りやすいのでは?」と思われてしまいそうな実は重要なのはカロリーだけではありません。
「糖質量」「血糖値の上がりやすさ」も、太りやすさに大きく関係しているのです。
血糖値が急激に上がると、インスリンというホルモンが多量に分泌されます。
インスリンは脂肪の合成を促したり、分解を抑制したりする働きがある「身体を太りやすくするホルモン」。

糖質量が少なく、食物繊維量が豊富で血糖値が上がりづらいオートミールは、インスリンを分泌させる量も控えめです。
オートミールのGI値(血糖値の上がりやすさ)は穀類の中でもトップクラスに低く、ダイエットに向いた食材といえるでしょう。

ただし、目安以上に食べてしまったり、オートミールにたっぷりと砂糖やシロップをかけて食べては逆効果。
ダイエット目的で食べるときは、他の糖質をプラスせずに野菜やタンパク質と一緒に食べる必要があります。

オートミールはどこで購入できるの?

オートミールは、スーパーやショッピング施設などで購入できます。
また成城石井などでは国産のものや有機オートミールが売っています。 業務スーパーでも売っており、こちらのほうがコスパが良いです。

一番安く買えるのがコストコの「クエーカー オールドファッション オートミール」です。

こちらの商品は、2.26kg入りの袋が2つ入った、4.52kgで1398円です。100gあたりおよそ30円程と、かなりのコスパになっています。
ただし時期により値段の変動がありますので、目安としてお考え下さい。

オートミールを実際に食べてみた!

はじめはお湯でふやかして食べてみましたが、味がない。
オートミールそのままでは味気ないのでなかなか食べづらいのではないかと思います。

昼食は、先にお味噌汁を飲んでから持参しているお弁当を食べるので、お味噌汁の中にオートミールを入れて食べてみました。
雑炊のようになってこれはとてもおいしい!水分で膨らむので、お味噌汁だけよりずいぶん腹持ちもいいです。

美味しいからと言って食べ過ぎるとカロリーも上がってしまい、
何よりわたしは食物繊維をとりすぎると割とすぐにおなかを壊してしまうので、入れすぎには注意してください!
しかしそれだけ食物繊維が豊富という事になりますので、ダイエットの大敵の便秘には効果的です。

最近では「オートミール米化」のワードでもTwitterで話題になっており、オートミールをお米の代用品として食べるダイエットが話題になっています。

さいごに

いかがだったでしょうか?

オートミールは食物繊維豊富で栄養もたっぷりのダイエットの心強い味方です。

是非日々の生活に取り入れてみてはいかがでしょうか!

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