What are the weight loss staples that can replace rice?

In carbohydrate selection during weight loss, one should avoid eating only low-fiber carbohydrates, such as white rice, macaroni and white bread. Carbohydrates in these foods will be rapidly converted into monosaccharide by the body and absorbed and utilized by the body.

You can mix and match carbohydrates that contain a lot of fiber, such as whole wheat bread, corn, black rice, mung beans, etc. In particular, legumes and whole wheat foods will be beneficial to human health. The absorption of these carbohydrates will not be too fast, which will help control blood sugar, increase satiety and slow down hunger.

The diet during weight loss is very exquisite, especially the staple food. Choosing a suitable staple food will definitely make you lose weight with twice the result with half the effort.

What are the weight loss staples that can replace rice?

What are the main foods suitable for weight loss?

Oatmeal porridge

Oatmeal is a nutritious and digestible porridge. Oats contain extremely rich linoleic acid, which has auxiliary effects on fatty liver, diabetes, edema, constipation, etc., reduces cholesterol, and nourishes stomach, which is of great benefit to the elderly to enhance physical strength, and also has very good hypoglycemic and slimming effects on diabetic patients.

Boil sweet potatoes

According to the measurement, per 100 grams of sweet potato calories is 99 calories. The calorie of white rice is 115 kcal / 100g. Sweet potatoes have lower calories than rice. In addition, sweet potato contains only 0.2g of fat, which is 1 / 4 of rice. In addition, sweet potatoes also contain balanced nutrients. For example, vitamins A, B and C, cellulose and more than 10 trace elements such as potassium, iron and copper. Cellulose plays a good role in stimulating intestinal peristalsis and promoting smooth excretion.

Of course, sweet potatoes also belong to carbohydrates. If you eat sweet potatoes in one day, deduct the corresponding amount of staple food. For friends who lose weight. Replacing staple food with sweet potato is also a good way to lose weight.


Many people think that potatoes are starchy food and are prone to obesity. In fact, most of the starch in potatoes is resistant starch, which has weight loss effect. However, attention should be paid to the cooking method of potatoes, avoiding frying, cooking by steaming, and putting less seasoning.

Black bean brown rice

Brown rice is the caryopsis of rice after the husk of the outer protective cortex is removed from the rice, and rice grains with intact inner protective cortex ( pericarp, testa and nucellar layer ) have relatively thick mouthfeel and compact texture due to more coarse fibers, bran wax and the like in the inner protective cortex, and take relatively long time to cook, but the slimming effect is remarkable.

Compared with ordinary refined white rice, brown rice is rich in vitamins, minerals and dietary fiber, and is regarded as a green health food. However, the outer layer of tissue retained in brown rice has high nutritional value, which is both slimming and beautifying.

Brown rice is rich in dietary fiber, accelerates intestinal peristalsis, has a strong sense of fullness, and can promote cholesterol excretion. It is a good alternative to fine white rice.

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