Can adding a spoonful of oil and vinegar to cook rice reduce the rate of sugar increase?
2024-11-05
Many people are most afraid of raising blood sugar when eating rice. Recently, there is a saying online that adding oil and vinegar when cooking rice can not only make the rice brighter, more fragrant, and better to eat, but also reduce the rate of sugar rise and prevent weight gain. Is there really such a magical thing? It can make rice brighter and more fragrant, protect the vitamin B1 in rice. When cooking any food, adding some oil can improve its appearance and luster. Moreover, most of the aroma components in food are fat soluble. So adding fat can better extract aroma components from the inside of food. If you add oils that already have aroma, such as sesame oil, walnut oil, or cream, the aroma effect will be even more pronounced. In short, refueling will make rice more delicious, which is absolutely true, and this is one of the reasons why people love to eat Fried Rice. As for the effect of adding vinegar, it is actually more obvious in northern regions. Because hard water is predominant in northern regions and is weakly alkaline, the main reason for its hardness is usually due to excessive calcium ions in the water. Calcium ions will interact with starch molecules, pulling the long chains of starch together and making it difficult to disperse, resulting in a harder texture of rice. After adding a small amount of acid, the interaction between calcium ions and starch molecules is reduced under acidic conditions, making the rice softer and more delicious. However, as long as the acidity is not too high, the rice grains will not become excessively soft and rotten, and can still maintain their elastic state. At the same time, adding vinegar is also beneficial for protecting vitamin B1 in rice. Although the vitamin B1 content in polished white rice itself is very low, there is still a little bit left. If heated under alkaline conditions, it will continue to lose. Many people like to add alkali to cook Congee. Although Congee is easy to boil, it is a cruel blow to vitamin B1. In addition to vitamin B1, vitamin B2 is also very afraid of alkalis. So, under alkaline water conditions in the north, adding a small amount of vinegar to cook rice is considered a measure to protect nutrients. Does adding oil and vinegar help reduce postprandial blood glucose reactions as it requires a large amount of additives to be effective? Most likely, it is not possible. Because in order to slow down the digestion rate of rice, form a large amount of starch fat complexes, and thereby reduce blood sugar reactions, adding only a small spoonful of oil to the rice is definitely not enough. More oil is needed to have an effect. However, adding a large amount of fat will significantly increase calories, which is not conducive to preventing obesity. Meanwhile, if a large amount of fat is consumed in the previous meal, it can also increase the blood sugar response in the next meal. Adding vinegar can also have the effect of reducing postprandial blood sugar reactions in starchy foods, but it must also be done in large quantities. Previous research evidence has shown that acetic acid can reduce the activity of salivary amylase, slow down starch breakdown rate, delay gastric emptying, and improve the utilization of blood glucose by muscle tissue. However, according to previous foreign research evidence, it is recommended to consume approximately 30 grams of vinegar with an acidity of 6% (such as aged vinegar) or 45 grams of vinegar with an acidity of 4.5% for a meal to have an effect, and it is necessary to be jealous before eating, or to eat rice and vinegar together. Eating it later is ineffective. If 100 grams of rice (filling a small bowl of rice) are cooked, 30-45 grams of vinegar should be added, which may affect the taste of the cooked rice. Moreover, acetic acid is a volatile acid, and during the cooking process, a large portion of it will be released together with water vapor. If, as claimed online, only one spoonful of vinegar is added to cook a pot of rice, the rice will not taste sour at all, and it is impossible to effectively reduce blood sugar reactions. It should also be considered that if a large amount of vinegar is used to cook rice for a long time, there is a potential risk of corrosion to the rice cooker body. So, people who really need to control their blood sugar should not think that adding a small spoonful of oil or vinegar can solve the problem of excessive blood sugar rise after eating white rice. There are several feasible and practical methods to reduce the blood sugar response of rice, which have been proven to be feasible by human experiments: 1. Adding a portion of whole grains such as oat kernels when steaming rice can effectively lower the blood sugar index of mixed rice, even if cooked in a pressure cooker. 2. Eat a bowl of low oil vegetables first, then other dishes, and finally start eating rice. 3. Drink a glass of milk or soybean milk with a small amount of sugar before dinner. 4. Eat rice with sour foods such as pickled vegetables, sour plums, and dried apples soaked in vinegar. 5. Eat half an apple (about 150 grams) half an hour before meals, and then start eating dishes and rice. Because everyone's digestive ability is different and the reasons for weak blood sugar control are also different, not every method may be suitable. Friends who need to control their blood sugar can try to see which method works best for themselves. (New Press) (Author: Fan Zhihong, Director of the Chinese Nutrition Society and Chief Expert in Science Communication of the China Association for Science and Technology)
Edit：Chen Jie Responsible editor：Li Ling
Source：Beijing Youth Daily
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