What do you like to eat with rice every time?
Are there any shredded sour potatoes, dried sautéed beans, yam stir-fried fungus...
Note that some dishes are eaten with rice and are really not very healthy.
Common dishes: spicy and sour potatoes, dry pot potato chips, braised potato shreds and rice are a perfect match, but you may not expect that this is 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).
Image source: Stand Cool Helo
From this point of view: shredded potatoes and rice ≈ rice with rice. After eating, it is not only not conducive to nutritional balance, but also gain weight.
Replacement Tips:
If you really love potatoes, eat less rice after eating it!
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 should not be fried, otherwise the oil and energy will be higher.
(1) Mung beans, red beans, kidney beans, lentils, broad beans, peas
Common dishes: dried braised kidney beans, sliced pork braised lentils, broad beans with shallot oil, fried shrimp with peas
Image source: Stand Cool Helo
These beans are hidden, you wouldn't have guessed, and their carbohydrates are frighteningly high, reaching 55%-65%[1], nearly 3 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, these legumes are rich in lysine, which is lacking in rice proteins.
Eat miscellaneous beans and eat less rice!
Replacement Tips:
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].
(2) Sweet potatoes, purple potatoes, yams, taro
Common dishes: yam stir-fried fungus, steamed pork ribs with taro, plucked sweet potatoes, purple potato balls
Image source: Stand Cool Helo
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.
Compared with cereals, these foods, although less protein, are low in calories, have more dietary fiber, have a strong sense of fullness, can help prevent constipation, and are suitable for people who need to lose weight.
Some are also particularly nutritious, such as sweet potatoes are rich in carotene, while purple potato anthocyanins are many. It can be seen that using them as a staple food is leveraged.
Replacement Tips:
Replacing rice with these foods is sufficient on the 4-6:1 principle, for example, if you eat 300 grams of yam, or 200 grams of taro, you should eat half a bowl less than half a bowl of rice (50 grams of raw rice) [2].
(3) Chestnuts, lotus seeds, white fruits, and rice
Common dishes: chestnut roast duck, white fruit stewed chicken, lotus seed diamond 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.
Image source: Stand Cool Helo
So if you eat a dish with these nuts, remember to eat fewer bites of rice. For example, if you eat 25 grams of dried lotus seeds, you will eat 1/4 less bowl of rice (25 grams of raw rice) [2].
(4) Other vegetables
There are also many vegetables with more than 10% carbohydrates, 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.
Common dishes: lotus root stewed duck, sweet and sour horseshoe, etc.
Image source: Stand Cool Helo
summary:
These "vegetables" you think, carbohydrate content and energy are not low, 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, soybeans and 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.]
*The content of this article is a popularization of health knowledge and cannot be used as a specific diagnosis and treatment recommendation, nor is it a substitute for face-to-face consultation by a practicing physician, for reference only.
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