Studies show that refined grains like white rice, if eaten in excess, may be linked to several diseases such as obesity. If you want to protect your health, you can look for alternatives:
1. Quinoa (quinoa)
Quinoa is one of the most healthy foods. This grain is gluten-free, and richer in protein than rice. It contains all the body’s 9 essential amino acids and makes it the most suitable protein choice for vegetarians.
2. Brown rice
Brown rice is a rice that keeps its nutritious bran layer and is rich in fiber. 100 grams of brown rice contains fewer calories and carbs than white rice, yet twice as much fiber.
If the polish removes the rice bran, the brown rice will turn into white rice. Hence, brown rice contains more anthocyanins, minerals, fiber and vitamins than polished white rice.
Brown rice is a rice that keeps its nutritious bran layer and is rich in fiber.
In addition, because brown rice is more chewy, chewing longer, helps to achieve the goal of chewing slowly, which is good for weight loss.
However, for people with poor digestion or just beginning to eat whole grains, brown rice is difficult to digest and prone to bloating. So, at first, only use a small amount of brown rice and white rice cooked together, then accumulate the ratio.
3. Oats
The protein and mineral content of oats is higher than rice. Although the carbohydrate content in oatmeal is like rice, it is rich in fiber that absorbs water, which will expand in the stomach, prolonging emptying time of the stomach, thus creating a feeling of fullness, fit. for people who want to lose weight.
The protein and mineral content of oats is higher than that of white rice.
In addition, oats are also rich in vitamin B1, which is easy to lack in white rice, which is very suitable to replace some major foods. When buying oats, it’s best to choose those that say “whole oats”.
4. Potatoes
Potatoes are fragrant, but their carbohydrate content is 1/4 less than rice. Based on the same calories and carbohydrate content, 100 grams of white rice is equivalent to 150 grams of steamed potatoes.
Potatoes are also high in potassium and low in sodium. It is much higher in vitamin C than conventional cereals.
Potatoes are delicious, but their carbohydrate content is 1/4 less than rice.
Perhaps the biggest downside of potatoes is probably that people love to cook them by frying. Therefore, to control calories, potatoes should only be used by steaming, boiling, or baking, and should be eaten as basic as possible.
5. Sweet potatoes
Compared to whole grains, sweet potatoes have a higher carotene content, especially its fiber content can promote gastrointestinal motility and prevent constipation .
However, sweet potatoes are low in protein, creating a feeling of fullness for a long time. After eating, they may not want to eat other foods, so they are not suitable as major foods for a long time. If you like to eat, you can replace it once or twice.
People with indigestion should not eat sweet potatoes much.
In addition, sweet potatoes are high in starch, and people with indigestion should not eat too much at a time.
6. Corn
Like rice, corn is mainly composed of carbohydrates, which was used by the ancient Mayans as a staple food 3,000 years ago. If you want to lose weight, sweet corn may be better suited than waxy maize. Since sweet corn is lower in calories, there is less risk of spikes in blood sugar.
Sweet corn is sweeter, but the starch content is lower, the total calories is only 60% of waxy maize. Starch of waxy maize is mainly amylopectin, which is in much contact with amylase in the body, so the glycemic index will increase after eating.
In the case of using corn as the major food, I should combine it with some protein-rich foods such as meat, milk, eggs, soybeans …, because the protein content of corn is relatively low.
