Konjac rice and brown rice are trendy... but what if you change the rice...

◇Konjac rice

 

Konjac is a food made by processing the underground stem of the konjac plant into powder. Eating konjac rice instead of white rice can help with dieting. This is because konjac expands when it absorbs water, making it a very filling food even with a small amount. In fact, konjac is 97.3% water, with the remaining 3% made up of trace carbohydrates, protein, and electrolytes. It is also very low in calories, at about 6 kcal per 100 g. In addition, glucomannan, a type of dietary fiber in konjac, dissolves in the intestines and adheres to food, delaying carbohydrate absorption and preventing blood sugar spikes. As undigested and unabsorbed konjac is excreted from the body, intestinal fat may stick to the konjac and be excreted along with it.

◇Brown rice

 

Brown rice, an unrefined carbohydrate, is also effective for dieting. Unrefined carbohydrates are carbohydrates that are not completely refined, retaining their nutrients. Phytic acid, a nutrient found primarily in the grain's hull, has anticancer, blood sugar-lowering, constipation-relieving, and antioxidant properties. However, phytic acid can block the absorption of minerals (such as calcium, magnesium, zinc, and iron). Therefore, if you eat brown rice, it's a good idea to include mineral-rich side dishes. Examples include oysters, anchovies, beef, seaweed, and nuts. Brown rice also helps control food intake by quickly making you feel full. The linolenic acid in brown rice removes cholesterol and stabilizes blood sugar levels. It also delays sugar absorption, preventing excessive insulin secretion.

Therefore, brown rice is a good food for diabetics. However, if you have severely impaired kidney function (stage 4-5 kidney failure), white rice is better than brown rice. This is because the phosphorus and potassium in whole grains can negatively affect kidney function. Patients with diabetic nephropathy should consult with their healthcare provider to develop a management and dietary strategy.

 

◇Oatmeal

 

Oatmeal is also a favorite among dieters. Selected as one of Time magazine's top 10 superfoods, oats are richer in protein, essential amino acids, and soluble fiber than other grains. Notably, their protein content is twice that of rice and their calcium content is more than four times that of brown rice, contributing to children's growth and development. They are also rich in antioxidants, including soluble fiber and polyphenols, which help reduce cholesterol and prevent adult diseases. Furthermore, the beta-glucan in oats helps eliminate fecal impaction and intestinal waste, making them effective for weight loss.

 

Whether it's konjac rice or mixed-grain rice, both are better for lowering blood sugar and dieting than just eating white rice. Choose the rice that's right for you. However, if you start eating mixed-grain rice, you should first check if it's easy to digest. This is because mixed-grain rice is high in dietary fiber, which produces hydrogen, carbon dioxide, and gas during digestion, which can irritate the intestines. If you have poor digestion or are a child, this can actually slow down digestion and reduce absorption, putting a strain on the stomach. If you experience symptoms like abdominal pain or diarrhea after eating mixed-grain rice, it's best to adjust the amount of mixed-grain rice or replace it with another grain.

 

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I have never tried eating brown rice and oats alone.

At my house, we eat them mixed together ~

It's good for dieting and preventing adult diseases.

 

I can't digest konjac rice.

I gave up halfway through eating.