Eating habits centered on carbohydrates, which cause various health problems… Additional grains that are good to add to rice
Obesity is not simply a condition of being overweight. The World Health Organization (WHO) defines obesity as a disease that requires treatment because excess body fat accumulates in the body. There are various causes of obesity, including lack of exercise and genetics. Unhealthy eating habits cannot be overlooked.
In modern society, where the consumption of fast food and meat such as burgers, pizza, ramen and bread has increased rapidly, the increase in obesity and diabetes is a natural result. In particular, refined carbohydrates, such as flour, which modern people eat as a staple food, are considered the leading cause of obesity because they rapidly raise blood sugar levels and make people quickly hungry. Ironically, rice, which Koreans love to eat, is also the main culprit of obesity.
If you need to take care of your health, such as improving your eating habits, there is an easy way to add complex carbohydrates to rice. Follow a healthy diet using grains rich in dietary fiber and antioxidants, such as spelt, oats and barley.
‘Spelt’, an ancient cereal loved by Italians… Helps prevent obesity and aging
Spelled from ancient grains contains around 40 nutrients. It can be of great help in supplementing various nutrients and preventing obesity. Spelled, a complex carbohydrate that has not been refined or genetically modified, is also rich in resistant starch and dietary fiber, which is slowly digested after consumption. This not only prevents overeating, but also makes you feel full longer after eating and is also beneficial for bowel movements.
Spelled is mainly grown in the Tuscany region of Italy and contains 10 types of essential amino acids and 10 types of vitamins, as well as ferulic acid, phytic acid and arabinoxylan, which are effective in diet and improving diabetes . Spelled has a low sugar level, making it effective in managing blood sugar and cholesterol. According to a study published in the international journal “Journal of Food Science”, adding spelled to the diet of diabetic patients reduces fat and LDL cholesterol levels. Spelled, which also contains antioxidant compounds, is good for skin health and anti-aging.
In fact, Italy, where spelled consumption is high, has had the lowest obesity rate among EU countries, even though carbohydrate-based diets such as pizza, bread and pasta are staples. It is analyzed that this is due to the dietary habit of eating predominantly ancient or whole grains that have undergone minimal processing even when eating the same carbohydrates.
Oats have a rough texture but are rich in nutrients
Oats, originally from Central Asia, are currently consumed more in the West than in Asia. Oats are rich in plant proteins, fats, minerals and vitamins. Contains double the protein of white rice. Oats are rich in antioxidants useful for preventing cardiovascular diseases and calcium which is good for bone health. Some results show that the calcium content of oats is more than four times that of brown rice.
When cooking rice with oats, a rice to oat ratio of 7:3 should be used. There is also a way to use oat flour obtained from roasting and processing oats. You can enjoy oatmeal by lightly frying it in a dry pan.
Barley, an essential part of the traditional diet, is rich in dietary fibre
In the past, barley was considered a substitute for rice when rice was in short supply, but perceptions are changing as its bioactive functions are being rediscovered. Nowadays, it is common to find families eating barley rice by adding barley to white rice.
Barley is rich in dietary fiber and vitamins. It also has a high beta-glucan content, which helps control blood sugar. However, because digestion occurs quickly, you may feel hungry right away if you only eat barley. It is ideal to mix rice and barley in a 7:3 ratio.
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