Internet sensation: Eat quinoa rice to lose 20 kilograms! Doctor: Control blood sugar in moderation, excessive intake will damage kidneys

Recently, a mainland Internet celebrity has popularized the "quinoa rice weight loss" method. In addition to high-fiber brown rice and quinoa as the main ingredients that replace white rice, other ingredients include root vegetables and a small amount of protein. It is said that one bowl of rice has only 400 calories, and it is said that you can lose more than 20 kilograms in 3 months. It has been highly recommended by many netizens. Domestic weight loss specialists said that eating quinoa rice to lose weight has a lower GI value (glycemic index) than white rice, and it has the effect of controlling blood sugar and assisting weight loss. However, there are some landmines to watch out for, especially long-term excessive consumption, which can damage your kidneys.

There are 3 tips for quinoa rice weight loss. The calories are about 400 calories and the feeling of fullness is enough.

The quinoa rice diet that has become popular on the Internet is similar to the concept of Korean bibimbap. It involves using a special variety of wheat quinoa mixed with brown rice and cooked together as a staple food. A full bowl of rice is added with a small amount of root vegetables, including: a little green leaves, bean sprouts, carrots, and a small amount of high-protein and low-fat foods, such as lean meat, chicken breast and eggs, and eaten as a weight loss meal. If you eat a whole bowl, you will feel full enough, but is this feeling of fullness necessarily good for the human body?

Quinoa is mainly composed of cellulose and carbohydrates. If you use it to mix rice for weight loss for a long time, there is a risk of insufficient essential amino acids that the human body needs every day.

Quinoa has a lower GI value than white rice and helps control blood sugar and weight.

Liu Bowen, executive director of the Taiwan Obesity Education and Prevention Association and a weight loss specialist, said that the quinoa rice weight loss method is to consume high-fiber ingredients to achieve a feeling of fullness, and a bowl of rice has about 400 calories, which is in line with the principle of extremely low-calorie weight loss. First, let’s look at the advantages of combining high-fiber quinoa with brown rice to replace the usual refined white rice. If you eat white rice, the glycemic index (GI value) is higher, and it is easy to quickly increase the blood sugar level after eating. The excess sugar that does not have time to be broken down by insulin will be converted into fat and accumulated. However, the GI value of quinoa is only 35, which helps control blood sugar and weight.

Quinoa also contains B vitamins, minerals, Omega-3

In addition to helping control blood sugar, what other advantages does quinoa have? Dr. Liu Bowen said that quinoa has a variety of nutrients. In addition to being a low-calorie grain, it is also rich in B vitamins, minerals, and 8 kinds of amino acids. Therefore, it has more nutritional value than ordinary white rice. Moreover, quinoa itself is a gluten-free wheat, so it is less likely to cause physical allergies. The trace elements such as iron, calcium, magnesium, potassium, etc. contained in quinoa can also help the body maintain electrolyte balance. In addition, quinoa is also rich in unsaturated fatty acids Omega-3, which has a positive effect on maintaining healthy cardiovascular function.

The quinoa rice weight loss method is to consume high-fiber ingredients to achieve a feeling of fullness.

If you eat quinoa rice for a long time to lose weight, be careful of insufficient essential amino acids and excessive potassium intake, which may damage the kidneys

The quinoa rice diet is also paired with a small amount of low-calorie, high-protein food, such as chicken breast, lean beef, tuna, eggs, etc. In fact, the most feared thing in the process of weight loss is that you only lose muscle but not fat, which will actually put you in danger of developing sarcopenia. Therefore, the daily protein intake should still be sufficient.

However, if you want to lose weight by eating quinoa rice for a long time, you should note that every gram of protein only produces 4 calories. If you avoid red meat (because red meat contains more hidden fat), this can also be considered a low-calorie weight loss method. In addition, most of the ingredients in quinoa are cellulose and carbohydrates. If you use it to mix rice for weight loss for a long time, there is a risk of insufficient essential amino acids needed by the human body every day.

Most people who use quinoa rice as a weight loss method have big appetites. Because their satiety threshold increases, they often have to consume excessive amounts of food to feel full. Therefore, they can achieve a false sense of fullness by consuming a large amount of fiber. However, patients with kidney disease are advised not to consume excessive amounts of quinoa, as its high potassium content may have a negative impact on kidney tissue.