Hello, everyone who visits the health blog! 😊 Today, I would like to talk about the main character of our table, rice. Since I was a child, I only insisted on white rice, but a few years ago I fell in love with multigrain rice and now I almost never eat white rice.
At first, I was unfamiliar with the unique grainy texture of multigrain rice, but I gradually became fascinated by the popping texture and savory taste of multigrain rice. In addition, it is said to be more nutritious and better for your health than white rice, so it doesn't feel like you've eaten rice without it! 😋
Today, we are going to dig into everything about mixed grain rice. From the amazing benefits of multigrain rice, the golden ratio for cooking deliciously, various multigrain rice recipes, reviews of successful multigrain rice diets, and even interesting stories related to multigrain rice! Shall we fall in love with the charm of mixed grain rice together? 🍚
🍚 What is better than mixed grain rice or white rice? (Amazing benefits of mixed grain rice)
Multigrain rice is richer in various nutrients than white rice and is therefore better for your health.
- Rich in dietary fiber: Multigrain rice is much richer in dietary fiber than white rice. Dietary fiber promotes intestinal motility, prevents constipation, and is also effective in preventing cardiovascular disease by suppressing the rise in blood sugar levels and lowering cholesterol levels. (Source: The American Journal of Clinical Nutrition)
- Various vitamins and minerals: Multigrain rice contains various vitamins and minerals, including B vitamins, vitamin E, iron, zinc, and magnesium. Vitamin B helps energy metabolism and strengthens immunity, and vitamin E protects cells through antioxidant action. Iron helps prevent anemia, zinc helps strengthen immune function, and magnesium helps bone health. (Source: Journal of the Academy of Nutrition and Dietetics)
- Low glycemic index: Multigrain rice has a lower glycemic index (GI) than white rice, raising blood sugar levels more slowly. Therefore, it is good for diabetics or people on diet. This is because a rapid rise in blood sugar can stimulate insulin secretion and cause fat accumulation. (Source: The American Journal of Clinical Nutrition)
- Increased satiety: Multigrain rice keeps you fuller longer than white rice. Because it is rich in dietary fiber, it digests slowly, which helps prevent overeating and helps with weight loss.
🍚🍚🍚 What is the golden ratio for making delicious multigrain rice? (ft. Tips for adjusting the ratio for each type of grain)
The secret to making delicious multigrain rice lies in the golden ratio. You can enjoy it even more deliciously by adjusting the ratio according to the type and amount of mixed grains.
Basic multigrain rice golden ratio:
- Rice: 70%
- Miscellaneous grains: 30% (brown rice, barley, beans, sorghum, millet, etc.)
Tips for adjusting the proportions of different types of grains:
- Brown rice: 10~20% (Because the texture is rough, adding too much may cause the rice to become hard.)
- Barley: 10~20% (increase if you want a softer texture, decrease if you want a crunchier texture)
- Beans: 5~10% (If you want to increase the protein content, increase; if you have difficulty digesting it, decrease.)
- Sorghum, millet: 5~10% (increase if you want to add a savory taste and aroma)
Tips for making delicious multigrain rice:
- If you soak mixed grains in advance, the rice will be softer and more delicious. It is recommended to soak beans for more than 6 hours, and brown rice and barley for 2 to 3 hours.
- When cooking multigrain rice, you can add kelp to add umami.
- Using a pressure rice cooker allows you to cook multigrain rice more stickily and tenderly.
Q: Multigrain rice, what kind of mixed grains is best to eat?
A: You can choose from a variety of grains depending on your taste. By mixing various grains such as brown rice, barley, beans, sorghum, millet, coix seed, oats, and lentils, you can get the taste and nutrition of each.
Q: Is it okay to eat mixed grain rice every day?
A: Multigrain rice is a healthy food, but excessive consumption can cause indigestion or abdominal pain. It is appropriate to consume 2-3 servings a day, and people with weak digestive function are advised to reduce the proportion of mixed grains or mix them with easily digestible grains such as glutinous rice and perilla.
🥗 How to enjoy mixed grain rice without getting sick of it! (Multipgrain rice recipe)
Multigrain rice can be enjoyed deliciously by using it in a variety of dishes.
- Mixed Grain Rice Bibimbap: Mix mixed grain rice with various vegetables and seasoning to make a healthy and filling meal. I especially like vegetable bibimbap, and I make it often because it is easy to make using vegetables found in the refrigerator. 😊
- Mixed Grain Rice Gimbap: Making kimbap with mixed grain rice makes it more flavorful and nutritious than kimbap with white rice. You can enjoy it even more deliciously by adding various vegetables, chicken breast, tuna, etc.
- Multigrain Rice Ball: Add various ingredients such as tuna, kimchi, and anchovies to mixed grain rice and make rice balls for a simple and delicious snack or lunch box menu.
- Multigrain rice risotto: If you make risotto using mixed grain rice, you can enjoy a unique flavor. Add various ingredients such as mushrooms, seafood, cheese, etc. to suit your taste.
- Rice bowl with mixed grains: Place stir-fried meat, vegetables, or a fried egg on top of mixed grain rice and eat it as a rice bowl for a hearty and delicious meal.
Q: Do you have any tips for making delicious multigrain rice?
A: There are a few tips to enjoy multigrain rice more deliciously. If you soak mixed grains in advance, the rice becomes softer and more delicious. When cooking multigrain rice, you can add kelp to add umami, and using a pressure cooker can make multigrain rice stickier and softer.
Q: How can I use leftover mixed grain rice?
A: Leftover multigrain rice can be used in a variety of dishes, including fried rice, bibimbap, rice balls, and rice bowls. You can also keep it frozen and thaw it to eat later. When freezing, you can conveniently use rice by dividing it into portions for each meal and placing them in the freezer.
🍚🍚🍚 I also succeeded with the multigrain rice diet! (Review of successful multigrain rice diet)
A few years ago, I succeeded in losing 10 kg through a multigrain rice diet. When I ate mixed grain rice instead of white rice and maintained a healthy diet along with regular exercise, I not only lost weight, but my skin and health also improved.
In particular, mixed grain rice helps prevent overeating by keeping you feeling full for a long time. Also, thanks to the various nutrients contained in mixed grain rice, I was able to maintain a healthy body even while dieting.
Everyone, try the multigrain rice diet! You will be able to lose weight healthily and deliciously. 😊
🍚🍚🍚 I want to know more about mixed grain rice! (Multi-Grain Rice Q&A)
Q: There is a prejudice that mixed grain rice is not tasty. How can I eat it deliciously?
A: There is a prejudice that mixed grain rice is not as tasty as white rice, but the taste can vary greatly depending on the type and ratio of mixed grains and cooking method. You can enjoy multigrain rice even more deliciously by soaking it in advance, adding kelp or glutinous rice to it, or using a pressure rice cooker.
Q: Do I have to soak mixed grain rice before eating it?
A: If you soak mixed grains in advance, they are easier to digest and taste better. In particular, beans and brown rice take a long time to soak, so it is recommended to soak them sufficiently in advance.
Q: Does the taste of mixed grain rice change if stored in the freezer?
A: The taste of mixed grain rice does not change significantly even when stored in the freezer. You can conveniently use rice by dividing it into portions and storing them in the freezer. To defrost, use a microwave or steamer.
Q: Multigrain rice, who is it especially good for?
A: Multigrain rice is a healthy food that is good for people of all ages. It is especially good for diabetics, people on diet, people suffering from constipation, and people with weak immune systems.
✨ In Conclusion
Today we learned everything about mixed grain rice. Multigrain rice is a great food that is not only delicious but also good for your health. Enjoy a healthy and vibrant life by consistently eating mixed grain rice instead of white rice! 😊
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