Many surveys both in China and abroad have found that the total amount of grain consumed is inversely proportional to the risk of chronic diseases; however, a survey in Hong Kong found that the amount of white rice consumed is positively correlated with the risk of diabetes. Some surveys in the United States have also found similar results. It is evident that if rice is not consumed wisely, it could potentially lead to health problems.
1. Try to keep rice "plain"
On one hand, try to avoid adding oil to rice, so as not to add extra calories and to avoid a more significant increase in blood lipids after meals. Therefore, it is best to eat less fried rice, and avoid adding sausages when cooking rice, or mixing rice with oily dishes. On the other hand, try to avoid adding salt, soy sauce, and monosodium glutamate to rice to prevent extra sodium intake, which is unfavorable for controlling blood pressure and preventing cardiovascular accidents.
It should be explained here that adding vinegar, wrapping with seaweed, or incorporating vegetables and raw fish are methods that align with the principle of being "plain." Vinegar itself can lower the glycemic response and help control blood lipids; seaweed and raw fish are also ingredients beneficial to the cardiovascular system. Therefore, as long as you don't eat overly salty dishes, seaweed rice rolls are a very suitable staple food for patients with chronic diseases.
2. Try to keep rice "coarse"
"Coarse" means trying to reduce refined white rice and also eat less glutinous rice products. They have a high glycemic response, which is very unfavorable for controlling blood sugar and lipids. Only by consuming enough fiber can you effectively slow down the digestion of rice, while also absorbing cholesterol and fat in the intestines, thereby reducing postprandial blood sugar and lipids. This can also make people eat more slowly and consume less, which is beneficial for weight control. In fact, most patients with chronic diseases are overweight, and controlling weight is the top priority in dietary adjustments.
Some rice with particularly high nutritional and health value, such as brown rice, black rice, and germinated rice, all have a relatively "coarse" texture. Although "coarse" is beneficial to health, eating 100% brown rice every day might be uncomfortable in texture and difficult to stick with in the long run. Therefore, when cooking, you might as well use some "coarse" grains like brown rice, barley, and oats to "cooperate" with white rice, and the texture will be more acceptable. It is best to soak the "coarse" ingredients in water overnight so that they cook at the same time as the rice.
3. Try to keep rice "varied"
When cooking rice or congee, it is best not to use a single type of rice, but to combine it with coarse grains, beans, nuts, etc. For example, red bean rice, peanut oat rice congee, etc., are very suitable rice dishes for patients with chronic diseases. Adding these ingredients not only increases B vitamins and minerals but also plays a complementary role in protein nutrition, ensuring adequate nutritional supply while reducing animal-based foods.
Of course, more importantly, doing this can effectively lower the glycemic response and control the rise in blood lipids. The combination of beans and rice is the most ideal, because beans are rich in dietary fiber, their starch is digested very slowly, and they contain some components that slow down the conversion of starch into glucose, such as tannins and phytic acid, which are most effective for preventing chronic diseases.
4. Try to keep rice "colorful"
White rice is indeed crystal clear and lovely, but it also means it lacks antioxidants and has a very low vitamin content. If you choose colored rice and pair it with other foods to make the rice colorful, you can greatly improve its nutritional value. For example, adding green peas, orange carrots, and yellow corn kernels when cooking rice is not only very beautiful but also provides vitamins and carotenoid antioxidants, which are especially beneficial for preventing eye aging. Another example is choosing purple rice, black rice, and red rice to be eaten with white rice, which can also provide a large amount of anthocyanin antioxidants, helping to prevent cardiovascular diseases.
In summary, because rice is a food that is consumed in large quantities every day, its nutritional and health value is extremely closely related to each person's health. If you keep these healthy principles of eating rice in mind every day, the cumulative effect over time can unknowingly play a role in preventing disease and resisting aging, which is extremely beneficial for patients with chronic diseases.