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4 Wholesome staple foods to replace white rice/bread

Posted by nutritionist 13/06/2018 0 Comment(s) weight and diet,diabetes management,

Many people do not eat staple foods (starchy foods) in order to lose weight and control blood sugar. In fact, you should not cut complex carbohydrates from your diet completely. Carbohydrates are the main source of energy needed to maintain basic daily activities such as walking and thinking. It is benefitial to reduce the intake of refined carbs such as pastries, cakes, pasta, or crackers as they may have negative effect on obesity and metabolic issues. You should try to consume a variety of complex carbohydrates instead.  Whole grain bread and brown rice are good alternatives. Here are a few more options you may consider: 


Corn helps lose fat due to its high fiber content. It is packed with vitamins and minerals, such as thiamin, niacin and zeaxanthin. Studies have shown that the consumption of corn kernels assists in the management of non-insulin dependent diabetes mellitus.

E.g boil/steam corn, corn soup


They are starchy roots which can be both eaten as vegetable and stable food. Potato is low in calories gluten free and rich in vitamin B6 and potassium. Recommended to replace white rice for diabetic patients. 

E.g baked potato, saute potato with soy sauce and vinegar 


Eating more plants such as pumpkin reduces the risk of obesity. Rich in beta-carotene, it promotes healthy vision, complexion and hairs.

E.g sauté pumpkin with garlic, pumpkin porridge 


Lotus Root
Rich in Vitamin C, lotus benefits skin collagen production. It is also a good source of calcium, phosphorus, iron. With its natural polysaccharides and high firber content, lotus will keep you healthy and energetic without extra calories.

E.g Lotus root soup, Cold sliced lotus root

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