Introduction: In today's society, with the continuous improvement of people's health awareness, dietary health has become a topic of great concern.

However, in the pursuit of a healthy diet, some people may go to extremes, such as eating only vegetables and not rice. So, is this way of eating really healthy, and what kind of effect does it have on the body? Let's take a look at a specific case study to find out.

Chinese people's favorite rice is "the worst staple food"?

Regarding the statement that "the favorite rice of Chinese people is the 'worst staple food'", this is actually a relative view. Indeed, the high glycemic index of refined white rice is as high as more than 80, and for diabetics, it is necessary to strictly control the intake of rice to avoid a rapid rise in blood sugar.

However, we can't generalize rice as the "worst staple food". After deep processing, the outer layer of nutrients is stripped away, and the proportion of starch increases significantly, resulting in a relatively monotonous nutritional component.

However, rice, as a traditional staple food of Chinese, has a long history and cultural background, and the nutrients such as fat, carbohydrates, proteins, vitamins and minerals contained in refined white rice are essential for our health.

The crux of the matter lies in how we mix and consume rice properly, as recommended by the Chinese Balanced Diet Pagoda (2022), healthy adults should consume 200-300g of cereals per day, including rice.

But in fact, many people can eat two or three bowls of rice in one meal, resulting in excessive intake, so it needs to be reasonably combined with other foods, such as vegetables, meat, beans, etc., to achieve nutritional balance.

To sum up, rice is not the "worst staple food", the key lies in how we consume and match it reasonably, in our daily diet, we should consume rice in moderation, and make a reasonable food combination according to our physical condition and needs to maintain good health.

Eating too much and eating too little staple food affects lifespan?

Staple foods are an important part of our daily diet, but what is the impact of the intake and variety of staple foods on longevity?

A study published in The Lancet Public Health has attracted widespread attention, this study involved more than 15,000 subjects aged 45~64 years, and after long-term follow-up investigation, the researchers found a U-shaped relationship between staple food intake and mortality risk.

Specifically, the risk of death was lowest when the staple food intake accounted for 50~55% of the total daily energy intake.

However, if the intake of staple foods exceeds this range, such as more than 70% of total energy intake, or below this range, such as less than 40% of total energy intake, the risk of death increases, which may lead to shorter life expectancy.

The results of this study suggest that the intake of staple foods is not as much as possible, nor is it better to consume staple foods in moderation and maintain the appropriate proportions to better maintain health and prolong life.

In addition, the intake needs of staple foods vary among people of different ages, and according to a study published in the Proceedings of the National Academy of Sciences (PNAS) involving 1,879 mortality reports, the mortality rate was lowest among people under 20 years of age when protein accounted for 16% of energy and carbohydrate and fat functions accounted for about 42% each.

As we age, carbohydrate intake should gradually increase, and the proportion of fat should decrease accordingly, while maintaining a relatively stable proportion of protein for energy.

Later in life, mortality should be minimized by reducing energy supply to protein and fat to 11% and 22%, respectively, while increasing carbohydrate intake to 67%.

In conclusion, a reasonable intake and variety of staple foods are essential for maintaining health and prolonging life, and adjusting to the needs of different age groups to maintain the right proportions and types can help us better enjoy a healthy life.

A 46-year-old woman, who only eats vegetables and does not eat rice every day, what changes have happened to her body after half a year?

A class reunion half a year ago shocked 46-year-old Aunt Zheng, who used to be close to her like sisters, and their figures were still slender and graceful, as if the wind and frost of the years had not touched them.

And herself, since giving birth, her figure has swelled like a balloon, out of shape, looking at the elegant and confident posture of her friends, Aunt Zheng's heart is full of envy and helplessness.

During the exchange at the party, she learned the secret of her friends' stay in shape: they only ate vegetables for almost all three meals, and staple foods such as rice and steamed buns were abandoned.

In pursuit of a slim figure, Aunt Zheng made up her mind to emulate them and embark on the path of losing weight.

However, as time went on, Aunt Zheng's daughter found that her face was getting worse and worse, pale and weak, and her daughter was worried, so she took her to do a comprehensive medical examination.

The results of the examination were shocking: Aunt Zheng had problems such as low blood sugar, osteoporosis, and endocrine disorders, which she had never had before.

The doctor solemnly warned her that if she continued to eat like this, she would probably have to lie down next time she came to the hospital.

Aunt Zheng deeply regretted that she realized that health is more important than appearance. Losing weight is important, but it must not come at the expense of her health, and since then, she has begun to adjust her eating habits to focus on balanced nutrition and include moderate exercise. Although her figure has not changed much, her face has gradually become rosy, and her body has become much healthier.

In terms of the importance of staple foods, not eating staple foods is not a small harm

Staple foods are an integral part of our daily diet, providing us with the energy and nutrients our bodies need, however, some people choose not to eat staple foods in order to achieve weight loss or other health goals, which is not only harmful to the body, but can also lead to a range of health problems.

First of all, staple foods are the main source of energy for the body, when we consume staple foods, they are broken down into glucose, which in turn provides our body with the energy it needs, and if we don't eat staple foods, the body will not get enough energy, leading to symptoms such as fatigue, dizziness, and weakness.

Secondly, staple foods are also an important source of nutrients for the body, staple foods are rich in vitamins, minerals and dietary fiber and other nutrients, which are necessary for our body, and not eating staple foods will lead to the deficiency of these nutrients, which in turn can lead to various health problems, such as anemia, decreased immunity and intestinal problems.

In addition, not eating staple foods can also trigger mood problems, as carbohydrates in staple foods are our brain's main source of energy, which can lead to problems such as mood swings, poor concentration, and memory loss if we don't eat staple foods.

If you only eat vegetables and skip meals for a long time, these 4 problems may target you

Muscle loss

Carbohydrates in staple foods are the main source of energy, and long-term intake will lead to the body's inability to consume enough protein, which can easily lead to muscle loss.

halitosis

The intake of carbohydrates in the diet is insufficient, the body needs to consume fat and protein for energy, and in the metabolic process, incomplete fat metabolism will produce ketones, which will then produce the taste of rotten and fermented fruits, so that the mouth also has obvious odor.

Brain decline

Insufficient intake of staple foods will lead to the body's inability to consume sufficient glucose, which will affect the brain's thinking activity, and it is easy to have problems such as poor concentration, lack of energy and sluggish thinking.

fatty liver

Eating only vegetables and not eating staple foods for a long time will bring a greater burden to the liver, which can easily lead to lipid peroxidation in the body, damage liver cells, and induce fatty liver.

Ketoacidosis

Some patients with diabetes mellitus do not eat staple foods at all in order to control blood sugar, but this practice is very wrong! Long-term failure to eat staple foods can easily lead to hypoglycemia, and may also cause nausea, headache, fatigue, drowsiness and other symptoms of ketoacidosis.

To eat staple foods correctly and healthily, you should pay attention to these 3 points

Mix and match

Staple foods should be varied, not single. For example, you can add grains, beans and other ingredients to rice, which can increase the intake of dietary fiber, vitamins and minerals, which can help maintain good health.

Control your intake

Although staple food is the main food that provides energy, but the intake should also be controlled, excessive intake of staple food will lead to excess energy, increase the risk of obesity, diabetes and other chronic diseases, it is recommended to consume staple food in moderation according to your own situation to maintain energy balance.

Thickness matching

Coarse grains and fine grains should be eaten together, coarse grains are rich in dietary fiber and B vitamins, which are beneficial to intestinal health and metabolism, and fine grains have a delicate taste and are easy to digest and absorb. A moderate amount of coarse and fine grains can allow us to obtain more comprehensive nutrition.

Rice, steamed bread or noodles, which staple food is more likely to raise blood sugar?

Rice, steamed buns, and noodles are the three most common staple foods in our daily lives, and they are all rich in carbohydrates and are the main source of energy for the human body.

However, their effects on blood sugar are different. So, which staple food is more likely to raise blood sugar?

cooked rice

Rice contains more amylose, which is more difficult to digest and therefore has a relatively low glycemic response. However, if the rice is cooked too softly or other high-sugar ingredients are added, the blood sugar response will also increase.

steamed bread

Steamed bread is a relatively refined staple food, it contains more amylopectin, this starch is easier to digest, so the blood sugar response is relatively high, especially the white flour steamed bread often eaten in the northern region, its blood sugar response is more significant.

Menjo

Noodles have a similar glycemic response to rice, depending on how they are made and the ingredients, in general, thicker and harder noodles have a lower glycemic response than softer noodles, and adding vegetables or low-sugar meat as ingredients can also lower the glycemic response.

To sum up, there is no absolute answer to the question of which staple food is more likely to raise blood sugar, because everyone's digestive ability and eating habits are different, and the blood sugar response to staple foods will also be different.

However, from a general point of view, steamed buns may be more likely to cause a rapid rise in blood sugar than rice and noodles.

Therefore, for people who need to control their blood sugar, rice and noodles may be more suitable. At the same time, reasonable combination and cooking methods are also important factors in blood sugar control.