What do you like to eat with rice every time?
Are there any shredded sour potatoes, dried sautéed beans, blueberry yam...
In fact, vegetables that you think are very healthy are really unhealthy when eaten with rice.
Because there is too much starch...
When eating rice, it is best to mix these 5 types of vegetables less, otherwise it is easy to gain weight and nutrition is unbalanced.
Common dishes:
Spicy and sour potatoes, dry pot potato chips, braised potatoes
Saying that shredded potatoes and rice are a perfect match, no one objects, right?
But this is almost equivalent to eating two staple foods.
Because potatoes are really high in carbohydrates (15.3%), nearly three times as high as pumpkins (5.3%)[1].
In terms of energy, the calories after steaming potatoes (69 kcal/100 g) are close to 60% of that of rice (116 kcal/100 g).
From a certain point of view: shredded potatoes + rice≈ rice with rice.
Replacement Tips:
Generally speaking, for every 4 or 2 potatoes eaten, half a bowl of rice (50 grams of raw rice) should be eaten less.[2] (Of course, potatoes are best not fried, otherwise the heat is higher)
Dried braised kidney beans, sliced meat braised lentils, scallion oil broad beans, peas stir-fried shrimp
These beans are hidden, you wouldn't have guessed, and their carbohydrates are frighteningly high, reaching 55% to 65%[1], nearly three times that of potatoes.
Considering that rice is only about 77% [1], it is not too much to say that these beans are a staple food.
Of course, these beans are better nutritious than rice, and they contain more dietary fiber, B vitamins, potassium, magnesium and other ingredients. In particular, there is a lack of lysine in rice proteins.
Mixed beans can be replaced with rice in a ratio of 1:1, for example, if you eat 25 grams of mung beans/red beans/kidney beans/dried peas, you must eat 1/4 bowl less rice (25 grams of raw rice)[2].
Read more medical texts: these 6 home-cooked dishes, eating the wrong one will really be poisoned
Yam stir-fried fungus, steamed pork ribs with taro, plucked sweet potatoes, purple potato balls
They are not low in carbohydrates, for example, sweet potatoes 15.3%, yam 12.4%, taro 12.7%[1], should be counted as part of the staple food.
These foods also have nutritional advantages over rice. Generally low calories, more dietary fiber, strong feeling of fullness, can help prevent constipation, suitable for people who lose weight.
Replacing rice with these foods is sufficient on the principle of 4-6.5:1, for example, if you eat 300 grams of yam, or 200 grams of taro, you will eat half a bowl less of rice (50 grams of raw rice) [2].
Chestnut roasted duck, white fruit stewed chicken, lotus seed rhombus horn fried lotus root diced, mustard taro pot
Nuts and seeds are not all rich in fat, like chestnuts, lotus seeds, white fruits, they do not have much fat, but there are many carbohydrates, 42.2%, 67.2%, 72.6% [1], which are full of calories.
After eating 25 grams of dried lotus seeds, you should eat 1/4 bowl (25 grams of raw rice) less rice.[2]
Read more medical codes: Sugar fried chestnuts plus paraffin wax cause cancer? Pick chestnuts like this, delicious and not fat!
There are also many vegetables that also have carbohydrates of more than 10%, such as:
Fresh lilies (38.8%), yellow cauliflower (34.9%), diamond horn (21.4%), magnolia flakes (18.6%), horseshoe (14.2%), lotus root (11.5%), etc.
Lotus root stewed duck, sweet and sour horseshoe, etc
Finally, a summary:
These vegetables are not low in carbohydrate content and energy, if you eat them, be sure to remember to eat less staple foods!
They have:
1. Mung beans, red beans, kidney beans, lentils, broad beans, peas;
2. Sweet potatoes, purple potatoes, potatoes, yams, taro;
3. Chestnuts, lotus seeds, white fruits, rice;
4. Fresh lilies, yellow cauliflower, diamond horns, magnolia slices, horseshoe, lotus root.
In addition, while eating rice, it is necessary to accompany green leafy vegetables, fungi, soy products, fish, shrimp, livestock, eggs and milk, etc., so as to have a balanced diet.
Special Author: Liu Pingping
Registered Dietitian
bibliography
Yang Yuexin. Chinese Food Ingredient List Standard Edition, 6th Edition, Vol. 1[M].Beijing:Peking University Medical Press,2018.
Gu Jingfan,Du Shouyue,Guo Changjiang. Modern Clinical Nutrition[M].Beijing: Science Press, 2009:539-542
Chinese Nutrition Society. Dietary Guidelines for Chinese Residents (2016 Edition)[M]. Beijing: Peking University Medical Press,2016.]
Editors: Zhao Yanan, Ye Zhengxing, Zhang Liang
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