Core Viewpoint - Rice noodles are not the "culprit" for weight gain and can be friendly for weight loss due to their low glycemic index (GI) and other beneficial properties [1] Group 1: Glycemic Index and Satiety - The glycemic index (GI) measures the blood sugar response after eating; lower GI foods lead to more stable blood sugar levels and prolonged satiety [4] - Most rice noodles have a GI value between 55 and 70, with some high-quality varieties as low as 30 to 40, making them typical low-GI foods [4] - Combining rice noodles with vegetables, meat, and eggs can further lower the overall GI, enhancing blood sugar control [4] Group 2: Starch Composition and Processing - The processing of rice noodles includes a "starch aging" step, which results in a higher proportion of amylose starch that slows glucose release and extends satiety [6][7] - This aging process allows starch molecules to rearrange, creating a firmer texture that is less easily digested, thus reducing rapid blood sugar spikes [7] - Some amylose starch is not fully digested in the small intestine and reaches the large intestine, serving as food for gut bacteria, which helps regulate gut flora without contributing to caloric intake [9] Group 3: Production Methods and Recommendations - The content of amylose starch in rice noodles depends on the production process and the type of rice used; noodles made with a second aging process and high-amylose rice show more pronounced weight-friendly properties [11] - Recommendations for enjoying rice noodles include pairing them with ample vegetables and quality proteins, avoiding heavy oils and salts, and controlling portion sizes [12][14]

本文转自【央视财经】； 芋头属于薯类，和红薯、土豆、紫薯、山药类似，都可以算作杂粮，替代饮食中精米白面的角色，作为 主食，不仅能充饥、提供能量，还能减脂、控血糖…… 芋头等薯类比起精米白面还有个明显优势，那就是含有米饭馒头中没有的VC。 同时，薯类都是补钾高手，芋头的钾含量就相当优秀。不少品种的芋头钾含量可以达到300毫克/100克 以上，这可比大家熟知的补钾能手香蕉的钾含量（256毫克/100克）更高，能量还比香蕉更低。所以 说，对于有高血压，需要控钠补钾的朋友来说，将部分精米白面主食换成蒸芋头，是相当明智的选择。 来源：科普中国 升糖指数低 芋头的血糖生成指数仅为53，比同为薯类的土豆、红薯都低，更远低于米饭、馒头，是妥妥的低血糖生 成指数（低GI）食物。因此，如果你想控制体重和血糖，非常推荐把芋头纳入主食食谱，有助于控制 总热量摄入。 含有VC、补钾 热量更低 相比精米白面，杂粮的热量普遍更低。像芋头的热量就远低于馒头、米饭。100克芋头仅有56千卡～85 千卡热量（不同品种热量不同）。而同样100克的馒头则能提供223千卡热量，100克米饭热量为116千 卡。 ...