Rice helps you lose weight! 5 Homemade Low-Carb Dishes

Will eating make you fat? Many people believe that rice contains carbohydrates and eating less of it can help them lose weight, so they use bread and pizza as their staple food instead. However, doctors and nutritionists say that these foods also contain carbohydrates and are higher in calories than white rice. In comparison, rice, which is filling, can help control weight.

Lin Wenyuan, attending physician of the Department of Family Medicine at the China Medical University Hospital, said that people who are losing weight can eat anything, the key is whether the portion and calorie intake are properly controlled. Many people deliberately avoid rice when losing weight and instead use other carbohydrates as staple food, such as French fries, bread, and pizza, which results in weight gain. Although a Westernized diet provides a variety of choices, the hidden calories should not be underestimated.

Li Peirong, a nutritionist at the Obesity Prevention and Sports Center of China Medical University, said that before cooking, only the bran layer of rice is removed, and at most the germ is ground off to form ordinary white rice. It has few processing steps, and the average calorie content of every 100 grams of white rice is about 183 calories. However, bread is made by grinding wheat into powder, adding eggs, sugar and other ingredients to bake, and the calorie content is relatively high, with an average of about 299 calories per 100 grams of white toast. In comparison, white rice has lower calories, is easier to make you feel full, and is more conducive to weight control.

Dr. Lin Wenyuan said that there was a study that took overweight women with a BMI greater than 25 and aged between 25 and 30 as the subjects. They were asked to eat rice for 6 consecutive weeks and followed a low-calorie diet for observation. The results showed that this actually helped control their weight.

In order to change the misconception among Chinese people that "eating rice will make you fat", the China Medical University Hospital and Evergreen Laurel Hotel jointly developed 5 rice dishes. The lowest calorie "Purple Rice and Red Bean Sweet Soup" has only 104.8 calories, and the highest calorie "Lotus Leaf Multi-Grain Rice" has about 367.6 calories, which is much lower than the recommended intake of 500 calories for an adult woman per meal, and is healthier than 1.5 slices of pizza which has more than 500 calories.

【Low-calorie rice dishes】

Assorted Wild Mushroom Rice

• Ingredients: 5 grams of olive oil, 32.5 grams of shiitake mushrooms, button mushrooms, and Puli shiitake mushrooms, 20 grams of rice, 5 grams of Italian Parmesan cheese, 2.5 grams of shallots, 60 grams of shiitake chicken soup, and a little fresh cream.

• practice:

  1. Heat the olive oil in a pan, add the soaked Puli shiitake mushroom slices, button mushroom slices, oyster mushroom, and chopped shallot in order and stir-fry until fragrant.

  2. Mix mushroom soaking liquid and chicken broth, bring to boil, add appropriate amount of salt and pepper, and pour into 1.

  3. Add white rice to the broth and simmer. When the rice is cooked, add fresh cream and Italian Parmesan cheese and mix well.

• Calories: 139.3 kcal per serving.

Lotus Leaf Rice with Grains

• Ingredients: 15 grams of shrimp, 15 grams of hind leg meat, 15 grams of chicken breast, 1/4 raw salted egg, 7.5 grams of button mushrooms, 0.6 dried lotus leaves, 15 grams of long glutinous rice, 36 grams of whole grain rice, 7.5 grams of ham, 7.5 grams of large flower mushrooms, 1.5 grams of dried shrimp, and 22.5 grams of roast duck.

• practice:

  1. Steam all the grains with water, add seasoning and mix well.

  2. Cut the remaining ingredients into small pieces and rinse them with water. Stir-fry dried shrimp and shallots until fragrant, season, thicken with starch and let cool.

  3. Soak the lotus leaves in water and cut them into slices. Put the glutinous rice on the lotus leaves. Add the steamed buns and salted egg yolks and wrap them into a long shape. Steam for 10 minutes.

• Calories: 367.6 kcal per serving.

Five-grain preserved meat pine

• Ingredients: 20 grams of brown rice, 17.5 grams of whole-grain rice, 18.75 grams of celery, 18.75 grams of sweet potatoes, 7.5 grams of purple yam, 3.75 grams of yellow bell pepper, 3.75 grams of red bell pepper, 30 grams of lettuce, 3.75 grams of sausage, and 3.75 grams of liver sausage.

• practice:

  1. Steam the whole grain rice.

  2. Dice other ingredients.

  3. Stir-fry the above ingredients together and season.

  4. After serving, take the lettuce slices and wrap them up before eating.

• Calories: 143.3 kcal per serving.

Purple Rice Cheese

• Ingredients: 31g (g) fresh cream, 106g fresh milk, 23g purple glutinous rice, 14g sugar, 2.3g gelatin, 0.38g salt.

• practice:

  1. Steam the purple glutinous rice.

  2. Boil all ingredients together and dispense into molds.

  3. Allow to cool and solidify before serving.

• Calories: 235.01 kcal per serving.

Purple Rice and Red Bean Sweet Soup

• Ingredients: 5.5 grams of purple glutinous rice, 16.66 grams of red beans, 16.66 grams of sugar.

• practice:

  1. Steam the purple rice and red beans separately.

  2. Then boil the purple rice and red beans together, add sugar and water and it's done.

• Calories: 104.8 kcal per serving.