Rice is the staple food we eat most often in our daily lives, but how can we eat it in a healthier way? The editor has summarized several points for diners' reference.
Try to keep rice "light"
On one hand, try not to add oil to rice, to avoid adding extra calories and preventing a sharp increase in blood lipids after meals. Therefore, it's best to eat less fried rice and avoid adding sausages when cooking rice, or using oily dishes to mix with rice. On the other hand, try not to add salt, soy sauce, or MSG to rice, to avoid extra sodium intake, which is unfavorable for controlling blood pressure and preventing cardiovascular diseases.
It should be explained here that adding vinegar, wrapping with seaweed, or adding vegetables and raw fish in the middle are practices that align with the "light" principle. 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 at the same time, seaweed rice rolls are a very suitable staple food for people with chronic illnesses.
Try to make rice "coarse"
"Coarse" means trying to reduce the amount of refined white rice and also eating less glutinous rice products. They have a high glycemic response, which is very unfavorable for controlling blood sugar and blood lipids. Only by eating 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 blood lipids. This can also make people eat more slowly and consume less, which is beneficial for weight control. In fact, most people with chronic illnesses are overweight, and controlling weight is the top priority in dietary adjustments.
Try to make rice "mixed"
When cooking rice or congee, it's best not to use a single type of rice, but to add ingredients such as coarse grains, beans, and nuts. For example, red bean rice and peanut oat rice congee are very suitable rice dishes for people with chronic illnesses. Adding these ingredients not only increases B vitamins and minerals but also plays a role in complementary protein nutrition, ensuring adequate nutritional supply while reducing the intake of animal-based foods.
Try to make rice "colorful"
While white rice is indeed crystal clear and lovely, it also means it contains no antioxidants and has a very low vitamin content. If you choose colored rice and pair it with other foods to make your 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 visually appealing but also provides vitamins and carotenoid antioxidants, which are especially beneficial for preventing eye aging. Another example is choosing to eat purple rice, black rice, or red rice with white rice, which can also provide a large amount of anthocyanin antioxidants, helping to prevent cardiovascular diseases.
In addition to the principles mentioned above, the rice-washing method and cooking tools are also quite important. Some people prefer to wash rice with warm water, but when the water temperature is too high, the solubility of carbohydrates and B vitamins increases, causing them to dissolve into the washing water and leading to nutrient loss. Therefore, it's best to wash rice with cold water. The outermost layer of rice is the aleurone layer, where most of the B vitamins and dietary fiber are concentrated. Therefore, when washing rice, do not rub it with your hands; just stir it gently, as rubbing will wash away the aleurone layer. Even more so, do not rinse it under running water to avoid more nutrient loss. The number of times to wash rice should be 2-3 times; there is no need to rinse it repeatedly. Additionally, it's best to cook rice in a rice cooker or pressure cooker. Their good sealing ability can prevent oxidation reactions and reduce nutrient loss.