Even though the diet is becoming more and more westernized, there are many people who eat "rice food" as their staple food, and there are many kinds of rice, how to distinguish them? What are the characteristics of each and how do they taste different? In addition, how should people with blood sugar problems eat rice so that their blood sugar will not soar? Let a nutritionist answer it for you.
Nutritionist Lin Licen pointed out that according to the different types of rice, Taiwanese rice can be mainly divided into the following three categories: Rice seeds are "a little sticky but not too sticky" after being cooked, the Q is moderately soft, and the rice can be easily picked up with chopsticks.
Commonly known as "zailai rice", indica rice is slender in shape, and tastes hard after being cooked. It is dry, loose, and not sticky. When a nutritionist taught a diabetic patient last time, some patients mentioned that He switched to eating Thai rice, which is less likely to raise blood sugar. Honestly, does it help? In addition to the influence of the "processing degree" mentioned below, the speed of the rise of blood sugar in rice food is also affected by the "structure of the starch itself", that is, the more amylose in the rice food. , indicating that the less amylopectin accounted for, the lower the glycemic index. But in fact, as long as the refined white rice is a refined starch staple food, the speed of raising blood sugar is faster than the same amount of "whole grain food".
The color is opaque, and the shape is divided into short round "japonica" and slender "indica". After cooking, the rice is softer and stickier. It is usually used to prepare dim sum foods, such as mochi, rice balls, red bean and purple rice, etc.
In terms of processing methods, rice can also be divided into three types: brown rice, germ rice, and white rice. All rice, whether it is japonica, indica or glutinous rice, is called "brown rice" as long as the rice has only undergone the dehulling step (brown rice is a whole grain food that retains the bran, germ and endosperm, has the highest nutritional value and is rich in dietary fiber , B group and minerals, etc.), and further remove part of the rice bran layer (bran) to become "germ rice", if the bran and germ are removed, it is our most common "white rice".
Basically, white rice tastes the best and sweetest, but has the lowest nutrition, leaving only starch and a very small amount of protein. The following is a comparison of the nutritional content of the three:
The nutrient density of brown rice is much higher than that of white rice. Therefore, in today's era of excessively refined diets, it is recommended that part of the staple food can be replaced by white rice to obtain more dietary fiber and nutrients, which is more conducive to Improving the disease of modern civilization is like a three-high problem.
1. Soak brown rice for more than 3 hours in advance, or put it in the refrigerator before going to bed, soak it, and use it the next day. 2. Add some olive oil when cooking the rice. 3. The ratio at the beginning = brown rice: white rice = 1:1 or 1:2, and then slowly increase the ratio when you get used to it. 4. Remember to adjust the amount of water for cooking.
At present, there are also prepared multi-grain rice (from 5-grain rice, to 16-grain rice, etc.) on the market, which is easy to cook and can be ingested at one time.Grain food is one of the best ways.
◎ This article is excerpted from the small world of nutritionist Lin Licen ◎ Image source/Licen Lin nutritionist's Xiaotiandi·Dazhi Image/Shutterstock provided
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