Konjac rice

Konjac is a food processed from the underground stem of the konjac plant, a type of root vegetable. Eating konjac rice instead of plain white rice can help with dieting. This is because konjac expands when it absorbs moisture, providing a feeling of fullness even with a small amount. In fact, 97.3% of konjac is water, with the remaining 3% consisting of trace amounts of carbohydrates, proteins, and electrolytes. Its calorie content is also very low, at about 6 kcal per 100 grams. Additionally, a type of dietary fiber in konjac called glucomannan thickens in the intestines, adhering closely to food and delaying carbohydrate absorption, thereby preventing blood sugar spikes. During the process of excreting undigested and unabsorbed konjac from the body, intestinal fats may also attach to the konjac and be expelled together.

Brown rice

Eating unrefined carbohydrates made from brown rice is also effective for dieting. Unrefined carbohydrates refer to carbohydrates that have not been fully processed, thus retaining nutrients. The nutrient called phytic acid, mainly found in the outer shell of grains, has anticancer properties, lowers blood sugar, relieves constipation, and acts as an antioxidant. However, phytic acid can also inhibit the absorption of minerals such as calcium, magnesium, zinc, and iron in the body. Therefore, if you eat brown rice, it is advisable to include mineral-rich foods as side dishes. Typical examples include oysters, anchovies, beef, seaweed, and nuts. Additionally, brown rice helps you feel full quickly, which aids in controlling meal portions. Linolenic acid contained in brown rice helps remove cholesterol and stabilize blood sugar levels. It also delays sugar absorption, preventing excessive insulin secretion.

Therefore, brown rice is also a good food for diabetic patients. However, for diabetic patients with significantly impaired kidney function (stage 4-5 renal failure), it is better to eat white rice rather than brown rice. This is because nutrients like phosphorus and potassium found in mixed grains may negatively affect weakened kidneys. It is advisable for patients with diabetic nephropathy to consult with healthcare professionals to develop management and dietary strategies.

Oatmeal rice

Oatmeal is also one of the foods preferred by dieters. Oats, one of the top ten superfoods selected by Time magazine, are rich in protein, essential amino acids, and soluble fiber compared to other grains. In particular, the protein content is twice that of rice, and the calcium content is more than four times that of brown rice, which helps in children's growth and development. It is also rich in soluble fiber and antioxidants such as polyphenols, which help reduce cholesterol and prevent adult diseases. Additionally, the beta-glucan in oats eliminates old stool and excretes waste from the intestines, making it effective for dieting.

Whether it's konjac rice or mixed grain rice, they are better for lowering blood sugar and aiding weight loss than eating plain white rice, so you can choose and eat the rice that suits you. However, if you start eating mixed grain rice, it is necessary to first check whether it is easily digestible. Mixed grain rice contains a lot of dietary fiber, which can produce hydrogen, carbon dioxide, and gas during digestion, potentially stimulating the intestines. If you have poor digestion or are a child, it may actually slow down digestion and absorption, putting a burden on the stomach. If you experience symptoms such as abdominal pain or diarrhea after consuming mixed grain rice, it is advisable to adjust the amount or replace it with other grains.

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I haven't tried eating brown rice and oats alone.

Our house eats a mix of everything~

It's good for dieting and preventing adult diseases.

I cannot digest konjac rice.

I gave up halfway through while eating.