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The taste of rice noodles is chewy and smooth, and many people can't wait to eat them all at once, and more and more people have joined the ranks of rice noodles. If you eat 1 bowl of rice noodles every day, what will be the effect on your body?
How nutritious are rice noodles?
The rice noodles we are talking about here are strip-shaped rice products made from rice as raw materials, soaking, steaming and pressing strips, rather than powdered ingredients made from rice as raw materials.
Rice noodles are the staple food of many migrant workers, and the process of making noodles will make us feel happy. There are many kinds of rice noodles in China, such as Jiangxi rice noodles, Hunan rice noodles, Guilin rice noodles, Liuzhou snail noodles, Mianyang rice noodles, Guizhou Huaxi beef noodles, Guiping Luoxiu rice noodles, Wuming raw powder, Binyang sour powder, etc. There is also Yunnan cross-bridge rice noodles that everyone likes to eat, in fact, it is also a kind of rice noodles, rice noodles are generally called "rice noodles" in Yunnan, but in the dialect of Zhaotong City, there is still a colloquial custom of calling "rice noodles" with "Suo Powder".
The most attractive thing about rice noodles is its taste, after all, its nutrition is not very good, it mainly provides our body with calories and carbohydrates. Rice flour is a food further processed by rice, it is a staple food like rice, rich in carbohydrates, the carbohydrate content of rice flour is even higher than rice, but the content of vitamins and minerals is mostly not as good as rice.
In addition, when you "sip powder", you usually add a lot of seasonings, such as chili oil, soup, vinegar, etc., and some seasonings are also high in calories, so you should pay attention to the appropriate amount of seasonings when eating, if possible, it is recommended to match some vegetables, eggs, etc., for more balanced nutrition.
1 bowl of rice noodles a day, what will happen?
If you eat a bowl of rice noodles every day, although you can fill your stomach, you may face the following problems.
1.May be malnourished
Some restaurants have fewer vegetables and protein with rice noodles, and may only have 1 green vegetable and a little meat foam. Commercially available rice noodle products may also have few side dishes, which often contain more pickled products, not only with more nutrient loss, but also with a high salt content, and long-term consumption of such rice noodles may increase the risk of malnutrition.
If possible, it is recommended to add fresh vegetables and protein-rich foods such as cherry tomatoes, lettuce, tomatoes, eggs, chicken breasts, etc., to increase your nutritional intake.
2.May gain weight
Although the calories of rice noodles are about the same as those of rice, there are not only rice noodles in a bowl of rice noodles, but also delicious toppings, side dishes, and toppings. Most of the rice noodles eaten in the restaurant are quite oily and the toppings are all eaten with noodles, and the calories are really not low.
Even the pre-packaged rice noodles I bought online are high in calories, and there are both dry rice noodles and material packets, vegetable packets and oil packets in 1 serving of rice noodles. For example, a certain snail noodles that many people love to eat, containing 120g of dry rice noodles, according to the data in the "Chinese Food Composition Table", can provide about 400kcal of calories. The others are all ingredient packets, in which there is a total of 29g of chili oil and about 261kcal.
For people who can eat spicy food, the calories of dried rice noodles + chili oil alone have reached nearly 700kcal, and there are crunchy fried yuba, sour bamboo shoots ingredient packets, mushroom ingredient packets, soup packets, etc., all of which are quite oily, plus they have higher calories. Usually we consume 500-600kcal calories in a meal, if you come to a pack of such rice noodles every day as a meal, it is easy to exceed the calories throughout the day, and gaining weight is just around the corner.
According to the nutrition facts list on the product packaging, if you eat all 400 grams of soup and noodles and seasoning packets, you will consume 1101kcal of calories, which is directly equivalent to two meals. Therefore, for those who love rice noodles and don't want to gain weight, it is recommended that dry rice noodles be controlled at a maximum of 100g, and at the same time, less oil packets and less soup should be drunk.
3.It is not good for blood pressure control
In order to cater to the taste of the public, the rice noodles in restaurants are generally not low in salt. The pre-packaged rice noodles we bought will also be paired with a large bag of sauce in order to taste better, and the salt intake will easily exceed the standard when eaten with noodles and soup. If you have a bowl of rice noodles every day, it will increase the risk of high blood pressure and can also affect stomach health.
4.Increased risk of fractures
In most cases, a bowl of rice noodles is not low in sodium, sodium in the body has a mechanism of "eat more and discharge more, eat less and excrete", our body will excrete a part of calcium ions at the same time when metabolizing sodium, which will increase the loss of calcium.
Therefore, the saltier the food, the more likely it is to be deficient in calcium, especially for people who have insufficient calcium intake, which is more likely to lead to osteoporosis, which in turn increases the risk of fractures.
5.Excessive intake of aluminum may occur
Alum may be used in the production of rice flour to enhance toughness, and the raw materials used to make rice flour, such as rice, corn starch, and water, may also contain aluminum. If the raw materials used are not good, there is a possibility that the aluminum content will be exceeded.
Long-term intake of rice flour with high aluminium content can cause harm to health. Because aluminum will reduce the body's absorption of phosphorus, so that the bone calcium content is reduced, causing osteomalacia and osteodystrophy. At the same time, aluminum is also a neurotoxin. In other words, excessive dietary intake of aluminium can affect bone and nervous system health, and may also affect children's growth and development, and in severe cases, even bone pain.
Does eating rice noodles raise blood sugar?
The GI value is a valid indicator to measure the postprandial glycemic response caused by food, and the higher the value, the less conducive to blood sugar control. A GI value below 55 is considered a low GI food, a GI value between 55 and 70 is a medium GI food, and a GI value above 70 is a high GI food.
The GI value of the rice we usually eat is high, generally ranging from 71 to 90, which is a high GI food. Rice noodles are made from rice as the main raw material, so many people think that rice noodles are also high-GI foods, and eating them often will be bad for blood sugar.
In fact, rice noodles are really not a high-GI food, its GI value is 54, which is a low-GI food. The little friends of the rice flour are very surprised, this is mainly related to the special processing method of rice noodles, rice noodles are soaked and ground in rice, after molding (maturation), cooling (refrigeration or freezing), drying (drying or drying) made. At the same time, in order to ensure the taste and quality of rice noodles, rice with high amylose content, low gel consistency, low attenuation value and high setback value is usually selected to make rice noodles.
The pre-treatment will cause the raw materials to undergo a gelatinization reaction, which is the key process for rice flour to be processed and formed. The purpose of gelatinization is to fully mature the starch and at the same time denature the protein when exposed to heat. Then after cooling, in this process, some starch will undergo aging and retrogradation reactions, resulting in a decrease in the flexibility of rice flour, an increase in hardness and elasticity, and a taste of Q elasticity.
Because the starch after aging is not easy to digest, the GI value of rice noodles is not high, and most of them are low-to-medium GI foods. Moreover, people will not only eat rice noodles, but usually eat them with vegetables and protein foods, and mixed meals are more conducive to stabilizing blood sugar after meals.
Therefore, as long as you don't cook the rice noodles too badly, and eat them with green leafy vegetables, meat, eggs, milk beans and other foods, you don't have to worry about blood sugar spikes after soaking the noodles.
Be careful with rice fermented acid
Eating rice noodles is especially important to pay attention to is rice fermented acid poisoning, which mainly occurs on wet rice noodles, such as rice noodles, rice noodles, kuay teow, etc. Some require long-term soaking and fermentation during the production process, and if the environmental hygiene, time, temperature and other controls are not reasonable, it is likely to be contaminated by coconut toxin to produce rice fermented acid.
Don't think that cooking can destroy rice fermented acid, it is very resistant to high temperatures, and ordinary cooking cannot kill it. After rice fermented acidosis, the disease progresses rapidly, and it is prone to liver failure or multi-organ dysfunction and death, and the mortality rate is extremely high, up to 40% to 100%.
If you want to prevent rice fermented acid poisoning, you should pay attention to the shelf life and storage temperature when buying wet rice flour foods, and do not soak them at room temperature for a long time. The suitable growth temperature of coconut toxin is 37, and the most suitable toxin production temperature is 26 28, which must be eaten and cooked, if not eaten or leftover, it should be stored in the refrigerator, but not more than 48 hours.
Summary:Powder is a treat. Rice noodles are also a low-glycemic staple food, so if you want to have 1 bowl a day while taking care of your health, control the amount and mix it well. The cooked rice noodles in the restaurant only eat 1 fist of noodles, drink less soup, and it is better to bring your own cherry tomatoes, cucumbers and other vegetables. If you are buying pre-packaged food, then eat 50 100 grams of dried rice noodles, put less oil packets, and drink less soup.
Finally, we would like to remind everyone that no one food can provide all the nutrients in the human body, and our daily diet should be diverse and reasonable. The Dietary Guidelines for Chinese Residents (2022) advocates an average intake of more than 12 foods per day and more than 25 foods per week.
References
1] Zeng Xiushan, Zeng Shiqiao, Cheng Lian, Li Wei, Lin Zheng. Study on the background value of aluminum in rice flour raw materials in Heyuan area[J].
2] Yang Yuexin. Chinese Food Composition Table, 6th Edition, Volume 1[M].Peking University Medical Press, 2018 Journal of Food Safety and Quality, 2020, 0(4): 1156-1160
3] Cheng Linzi, Liang Qinmei, Yao Zhenjiang, Lin Ying. Research status and prospect of rice noodle quality evaluation and production[J].Cereals, Oils and Food Science and Technology, 2022, 30(6): 71-79
4] Mei Canhui, Li Biansheng, Ruan Zheng, et al. Risk points for the production of rice fermented acid in fresh wet powdered foods[J].Science and Technology of Food Industry,2022,43(06):460-466doi:10.13386/j.issn1002-0306.2021050069.
Producer: Science Popularization Department of China Association for Science and Technology.
Author: Xue Qingxin, Registered Dietitian.
Review: Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center.
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