Try adding some "ingredients" to your rice to make it a more "filling" weight-loss staple and create more varied rice dishes.
Choose "coarse" ingredients for rice dishes
Whole grains rich in dietary fiber, such as black rice, purple rice, and brown rice, are great choices for slowing down digestion. If you find them a bit coarse to eat, you can soak them overnight or pre-cook them until semi-soft in a pressure cooker, then mix them with rice to cook, or simply cook them into a thick congee. During weight loss, they can be used as a staple to replace white rice. The colored substances in the outer layer of black rice and red rice help slow down digestion, so be sure to include the soaking water when you cook the rice.
Colorful Mixed Vegetable Pumpkin Pot
Add some beans to your rice
Various beans like red beans, peas, and soybeans are not only rich in minerals and trace elements but also contain a large amount of dietary fiber and provide abundant protein, which can significantly increase satiety. Since the human body digests beans much slower than rice and congee, using a one-to-one ratio of rice and beans can significantly boost the satiety of both rice and congee.
Add some gum to your rice
Staples like oats and barley contain gum-like substances, which are a type of soluble dietary fiber. They can increase the viscosity of food and slow down digestion. When cooking rice or congee, you can not only add some oats but also include gelatinous ingredients like seaweed and soap nuts.
Add some vegetables to your rice
The cellulose and plant polysaccharides in vegetables can increase the volume of rice, and their high water content can dilute calories while also slowing down gastric emptying. Therefore, it's a good idea to add some high-fiber vegetables like mushrooms, diced bamboo shoots, enoki mushrooms, kelp, and bracken to your rice. This not only adds variety but also enhances satiety.