It is said that "rice should be eaten while it is hot", but some people have different opinions: finely processed white rice is easy to digest and raises blood sugar quickly, while eating "cold rice" is good for blood sugar and blood lipids!
What is the truth?
Cold Rice: The Secret of Lowering Blood Sugar and Blood Lipids**?
Theoretically, it has some effect.
When staple foods such as rice and steamed buns are left to cool, the glycemic index (GI) is indeed lower than when it is hot。This is actually because the rice "regenerates" during the cooling process, forming some resistant starch.
Resistant starch is a type of dietary fiber found in natural foods such as green bananas, whole grains, potatoes, sweet potatoes, legumes, and whole grains. It is not easily digested, but it can be fermented by microorganisms in the colon and has a positive effect on metabolism.
However, not all staple foods have the same effect as cold rice, such as glutinous rice foods, such as glutinous rice balls, lantern festivals and zongzi, etc., even if they are eaten after cooling, they do not help to control blood sugar and blood lipids.
Then eat "cold rice" after that?
The theory is very "plump", but to be implemented in real life, the practice of eating cold rice to lower blood sugar and blood lipids is not very reliable.
There are these reasons:
Limited effect
After the rice is cooled, the amount of resistant starch produced is very small, and the effect of lowering blood sugar and blood lipids is naturally negligible. Of course, there are also staple foods that are easy to "regenerate" and have a lot of resistant starch, such as old corn, but it is very difficult to chew and hard to digest.
Stimulates the stomach and intestines
Warm food is good for promoting blood circulation in the stomach, while cold rice will temporarily constrict the blood vessels in the stomach, affecting the secretion of digestive juices and gastrointestinal peristalsis.
ForPeople with poor digestion or absorption, gastrointestinal diseasesThe secretion of digestive juices is insufficient, and if you eat cold rice for a long time, alsoMay exacerbate gastrointestinal disorders
Eat bad stomach
If the cold rice is left for too long and stored in an improper way, it is easy to be usedBacterial contaminationThere is also the possibility of inducing acute gastroenteritis and food poisoning.
Dry rice people must know: rice is the most beneficial to eat like this
Instead of letting the rice cool before eating, it is recommended that you use the following methods to eat rice, which is more beneficial to your health.
(1) Add some color to the rice
Recommendation one:
Add buckwheat, oats, red rice, black rice and other coarse grains and cook them together with refined white rice, coarse grains account for 1 3. The addition of these whole grains can compensate for the loss of vitamins, minerals and dietary fiber in refined white rice.
Recommendation 2:
Add mung beans, red beans, eyebrow peas and other miscellaneous beans and cook them with refined white rice. Mixed beans are relatively difficult to cook, so it is recommended to soak them a few hours in advance so that they can be cooked with rice. Mixed beans and rice have a complementary effect on protein, which will allow for better absorption of protein, which is beneficial to health.
(2) Eat hard, not soft
Soft rice is delicious, but it is also easier to digest, and blood sugar rises faster after a mealRice should not be cooked too soft
Soup: Chazuke should not be eaten too muchBecause soup, rice, and vegetables are mixed together, it will weaken the initial digestion and decomposition of food in the mouth, affect the secretion of digestive juices, and dilute gastric juice, thereby increasing the burden on the gastrointestinal tract.
In addition, many people are accustomed to soaking rice and coarse grains overnight, if there is a need to control blood sugar, it is not recommended to soak for too long, which will promote the gelatinization of rice, better digestion, and faster glycemic rise. It is recommended to cook on the premiseKeep cooking time as short as possible
(3) Make the rice "lighter" a little
It is also a habit for many people to stir-fry and eat overnight, but adding fat, salt, soy sauce, and monosodium glutamate to rice will add extra energy and raise blood lipids. Therefore, it shouldTry to eat as little fried rice as possible
In general, the resistant starch in cold rice does have some health benefits, but in order to maintain healthy blood sugar and blood lipid levels, a varied diet, a combination of thick and thin, and less high-sugar, high-oil, and high-salt foods can be much better than eating "cold rice".