Unverified80% confidenceFactTime unknown
抗性淀粉是隐藏的纤维来源——冷藏后的米饭、放凉的红薯抗性淀粉含量提升2-3倍，若追求高纤维可优先选杂豆类(如鹰嘴豆、红豆)主食，其膳食纤维通常达15-20g/100g，远高于全麦
1
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80%
Confidence
Long-term
Relevance
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Unverified膳食纤维含量高的全谷物无麸质粉（如糙米粉、荞麦粉纤维＞6g/100g）营养更好但口感更粗糙且带涩味，追求松软口感需牺牲部分纤维80% similarUnverified杂粮吐司若只加少量装饰性谷物，膳食纤维含量可能不如全麦，看营养成分表'膳食纤维'≥5g/100g才算真正高纤80% similarUnverified杂豆的膳食纤维含量以芸豆、鹰嘴豆、绿豆较高(干豆约15-25g/100g)；控糖或需补充纤维者优先选芸豆、鹰嘴豆而非淀粉占比高的绿豆80% similarUnverified膳食纤维含量：干豆类普遍达15-25g/100g（扁豆、黑豆最高），远超燕麦（约10g）；补纤维选带皮整豆，去皮豆瓣/豆粉纤维损失显著79% similarUnverified所谓'高纤维麦片'需核对膳食纤维含量，纯燕麦每100g约含10g膳食纤维、其中约4g为可溶性β-葡聚糖，若产品纤维值远低于此说明燕麦占比被稀释79% similar
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