The following are some healthy staple foods that can replace white bread and white rice:
- Whole wheat bread: Rich in dietary fiber, vitamins and minerals, and its digestion and absorption are relatively slow, which can provide a more lasting feeling of fullness.
- Oats: It is a nutritious whole grain that contains beta-glucan, which helps lower cholesterol and stabilize blood sugar.
- Brown rice: It retains the bran layer and germ of rice and contains more dietary fiber, vitamins and minerals than white rice.
- Quinoa: It has a high protein content, contains all the essential amino acids the human body needs, and is rich in dietary fiber and minerals.
- Corn: Belonging to coarse grains, it is rich in dietary fiber and vitamins and helps promote intestinal peristalsis.
- Purple sweet potato: Rich in anthocyanins, dietary fiber and vitamins, and has a strong feeling of fullness.
- Yam: Low in calories and high in nutrition, rich in mucoprotein, which is beneficial to the body.
- Buckwheat noodles: Buckwheat belongs to coarse grains. The noodles made from it are a good choice, rich in dietary fiber and various nutrients.
Compared with white bread and white rice, these staple foods usually have a lower glycemic index and richer nutrition, and are more helpful for controlling weight and maintaining health.
