How to eat rice in a healthy way?
Many surveys, both domestic and international, 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 similar findings. It is evident that if rice is not consumed wisely, it can lead to trouble.
Try to keep rice "plain"
On one hand, try to avoid adding oil and fat to rice, so as not to add extra calories and to avoid a greater increase in blood lipids after meals. Therefore, fried rice should be eaten as little as possible, and practices like cooking rice with sausage or mixing rice with oily dishes should also be avoided. 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 blood pressure control and preventing cardiovascular accidents.
It should be explained here that adding vinegar, wrapping rice with seaweed, or adding vegetables and raw fish to the middle of the rice conforms to 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 one does not eat overly salty dishes, seaweed rice rolls are a very suitable staple food for people with chronic diseases.
Try to make rice "coarse"
By "coarse," it means trying to reduce the consumption 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 the digestion speed of rice be effectively reduced, and at the same time, it can absorb cholesterol and fat in the intestines, playing a role in lowering 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 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 germ rice, all have a relatively "coarse" texture. Although "coarse" is beneficial to health, eating 100% brown rice every day may feel uncomfortable in texture and is difficult to stick with long-term. Therefore, when cooking rice, it is a good idea to have some "coarse" grains like brown rice, barley, and oats "cooperate" with the rice. The texture will be more acceptable. It is best to soak the "coarse" ingredients in water overnight first, so that they can cook to the same tenderness as the rice.
Try to make rice "mixed"
When cooking rice or congee, it is best not to use a single type of rice, but to combine rice with coarse grains, beans, nuts, etc. For example, red bean rice and peanut-oat-rice congee are very suitable rice dishes for people with chronic diseases. Adding these ingredients not only increases B vitamins and minerals, but also plays a role in protein complementation, ensuring adequate nutritional supply while reducing animal-based foods.
Of course, more importantly, 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 digests very slowly, and they contain some components that slow the conversion of starch into glucose, such as tannins and phytic acid, which are most effective for preventing chronic diseases.
Try to make rice "colorful"
White rice is certainly crystal lovely, but 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 the rice colorful, its nutritional value can be greatly improved. For example, cooking rice with green peas, orange carrots, and yellow corn kernels is very beautiful and provides vitamins and carotenoid antioxidants, which is especially beneficial for preventing eye aging; another example is choosing purple rice, black rice, or red rice to eat with white rice, which can also provide a large amount of anthocyanin antioxidants, helping to prevent cardiovascular diseases.
In conclusion, because rice is a food that is consumed in large quantities every day, its nutritional and health value is closely related to everyone's health. If you keep these healthy principles for eating rice in mind every day, they will accumulate over time and unknowingly play a role in preventing disease and resisting aging, which is extremely beneficial for people with chronic diseases.