If you're worried about diabetes or dieting, try cooking rice 'like this'!

 

I'll share the method of cooking rice that won't make you gain weight, famous from beauty YouTuber 'Yuna's' recipe.

 

 

<Ingredients>

Brown rice with rice bran, black sticky rice, oats, quinoa, three types of beans (lentils, chickpeas, white beans)

 

<ratio>

5 (brown rice, black rice, oats): 5 (quinoa, three types of beans)

 

<Recipe>

1. 1. Soak brown rice, oats, chickpeas, and white beans for about 1 hour and 30 minutes first, and do not soak lentils, black rice, or quinoa.
2.  
3. 2. Add a generous amount of water enough to make the white rice soft.
   
   
4. Add 2 tablespoons of coconut oil or olive oil.
   
   
5. 4. Once the rice is cooked, it is essential to cool it down, store it in the refrigerator or freezer, and then reheat before eating (a method to prevent weight gain).
   
   
6. 5. Divide the cooked rice into portions in a freezer-safe container, store in the freezer, and reheat in the microwave each time you eat.
7.  

 

<Benefits of mixed grains>

 

Lentil beans

Lentils contain four times more protein, six times more iron, and 133 times more folate than white rice. They have higher protein content than beef and more than ten times the dietary fiber of sweet potatoes. They help lower cholesterol and blood sugar levels, which can assist in managing diabetes, dieting, and preventing constipation.

 

Oat

Oats are rich in calcium, which helps with muscle formation and bone health. The beta-glucan component helps eliminate waste products from the body and lowers cholesterol.

 

Brown rice

The linolenic acid contained in brown rice helps regulate cholesterol levels and promotes blood circulation. Rich in fiber and minerals, it prevents a rapid rise in blood sugar.

 

Barley

Barley has approximately half the glycemic index of white rice. It is rich in zinc, phosphorus, and iron, which are beneficial for women such as pregnant women and those on a diet.

 

•Quinoa

Quinoa is rich in protein, fiber, minerals, and vitamins, and is gluten-free, making it a popular alternative to rice or pasta. It is a high-protein grain with twice the protein content of rice, making it ideal for use in diet plans.