Brown rice and purple rice are rich in dietary fiber. Which one is a better alternative to white rice? Nutritionist reveals: These two types of people should not eat

People who like to eat can focus on brown rice, black rice, whole grain rice, etc., which helps increase the intake of nutrients such as vitamin B group, E, minerals, dietary fiber, etc. However, people are curious about “Which is better to replace white rice, brown rice or purple rice?” In this regard, nutritionist Joyce Cheng said that both brown rice and purple rice contain dietary fiber and vitamin B, and each has its own benefits, but the following two types of people must not eat them, as eating too much can easily harm the body!

Brown rice retains complete nutrients and has high nutritional value

Nutritionist Zheng Xinyi from the Taiwan Cancer Foundation said that purple rice refers to black glutinous rice, which is a type of glutinous rice and tastes soft and chewy. Both brown rice and white rice are processed from rice. Brown rice is made by removing the husk from rice. Brown rice is made by removing the bran layer and leaving the germ, which is germ rice. If the germ is further removed from germ rice, the remaining endosperm is white rice.

The nutritional value varies depending on the degree of refinement. Brown rice retains the most complete nutrients than white rice. The rice bran layer is rich in fiber and minerals such as magnesium, zinc, phosphorus, and potassium, and the germ contains B vitamins, while the endosperm of white rice contains almost only starch.

Brown rice and purple rice are rich in B vitamins and minerals

Brown rice and purple rice contain more dietary fiber and B vitamins than white rice. For every 100 grams of brown rice, the dietary fiber content is as high as 3.3 grams, and it also contains 312 milligrams of potassium and 0.48 milligrams of vitamin B1. While 100 grams of purple rice contains 3.3 grams of dietary fiber, 295 milligrams of potassium, 12 milligrams of calcium, as well as rich vitamins B1, B2, folic acid and other vitamins and minerals required by the human body such as iron, zinc, and phosphorus.

Brown rice is a high-fiber food and can easily cause bloating; purple rice is a type of glutinous rice and is less difficult to digest. Therefore, people with poor gastrointestinal function are advised to start by eating half brown rice, half purple rice and half white rice. If there is no gastrointestinal discomfort, then slowly increase the consumption ratio.

Be careful when eating purple rice and brown rice. These people should not

As for the question asked by netizens: "Which is better, purple rice or brown rice instead of white rice?" In fact, both have high nutritional value. Modern people lack dietary fiber. The Ministry of Health and Welfare recommends that at least 1/3 of the staple food for Chinese people's three meals should come from whole grains and root vegetables. It is recommended that the public can choose whole grains and root vegetables, such as purple rice or brown rice, to replace white rice for one meal a day. Therefore, the question that needs to be considered is, who is not suitable for eating brown rice and purple rice?

Nutritionist Cheng Xinyi pointed out that since brown rice is rich in potassium ions and phosphorus ions, patients with chronic renal failure have abnormal kidney metabolism and a decline in the function of excreting potassium ions and phosphorus ions. If they often eat brown rice, it may cause hyperkalemia and hyperphosphatemia. High blood potassium can slow the heartbeat and cause general weakness; high blood phosphorus can lead to hyperparathyroidism, so it is recommended that kidney patients replace brown rice and whole-grain rice with white rice.

Nutritionist Joyce Cheng said that brown rice is a high-fiber food that can easily cause bloating, while purple rice is a type of glutinous rice that is less digestible. Therefore, people with poor gastrointestinal function are advised to start by eating half each of brown rice, purple rice and white rice. If there is no gastrointestinal discomfort, then slowly increase the consumption ratio.

4 benefits of eating brown rice, brown rice and taro porridge increases brain power

In addition to high content of dietary fiber and minerals, brown rice also has the following 4 benefits:

Benefit 1/ Improve concentration: Compared with refined starch, brown rice contains more B complex and is a low GI starch, which can improve children's learning concentration.

Benefit 2/Lowering blood lipids: Dietary fiber can improve constipation, increase good intestinal flora, promote cholesterol metabolism and lower blood lipids.

Benefit 3/Stabilize blood sugar: The dietary fiber content of brown rice is 10 times that of white rice. Foods with high fiber content can stabilize blood sugar levels.

Benefit 4/Weight Loss: Dietary fiber can increase satiety and is suitable for people who want to lose weight.

★【Brown Rice and Taro Porridge】

Ingredients: half a cup of brown rice, 1/4 taro, shredded cabbage, shredded pork, a little shredded mushrooms, and a little celery beads.

practice:

1. Stir-fry shredded pork, shiitake mushrooms and cabbage until fragrant.

2.Cut the taro into small cubes.

3.Cook the brown rice and the above ingredients.

4. Add celery beads before serving to increase the aroma.

Purple rice is rich in antioxidant anthocyanins, dietary fiber, and iron. Anthocyanins have antioxidant properties, and dietary fiber can increase satiety, lower blood sugar and blood lipids.

Purple rice contains anthocyanins for antioxidants, and longan, red bean and purple rice porridge is nutritious

Purple rice is rich in antioxidant anthocyanins, dietary fiber, and iron. Anthocyanins have antioxidant functions, and dietary fiber can increase satiety, lower blood sugar and blood lipids. Longan, red bean and purple rice porridge is a nutritious purple rice dish.

★【Longan, red bean and purple rice porridge】

Ingredients: 1/2 cup of longan, 1 cup of red beans, 1 cup of purple rice, 8 cups of water, a little fresh milk, and an appropriate amount of brown sugar.

practice:

1. Wash red beans and purple rice and soak them for 1-2 hours.

2. Bring the soaked ingredients to a boil, then simmer over low heat for 1 hour.

3. Add longan and brown sugar according to personal preference, and finally pour appropriate amount of fresh milk on it.

Tips: Red beans and purple rice are rich in iron and are suitable for women during confinement and menstruation.

[Nutritionist's Tips]:

In addition to those with renal failure and poor gastrointestinal function, people with the three high problems of high blood pressure, high blood sugar and high blood lipids are recommended to choose brown rice, purple rice, whole grain rice, etc., and unrefined whole grains and root vegetables to replace refined bread and white rice with high sugar content. This can not only improve the three high problems, but also reduce the incidence of chronic diseases.