Sunny Health

Brown rice is a healthier option and often recommended for people with chronic health problems like diabetes and high cholesterol. Rice itself is very nutritious and filled with goodness like proteins, calcium, potassium, fibre and more. However, white rice is processed rice and in a bit to make it taste smoother and softer, it has been refined and stripped of many of these. Brown rice on the other hand, is unrefined rice. It is also strongly recommended for diabetic patients due to its low glycemic rating which reduces insulin spikes.

In Singapore, brown rice remains an uncommon option for restaurants and store-bought food. This is because it is a little bland compared to white rice which is sweeter, tougher and therefore takes longer to cook, and is more expensive. For places where there is the option to change white rice to brown rice, you almost always have to pay an additional $0.30. This could add up in the long run.

A more economical way to enjoy the benefits of brown rice is to incorporate it in home-cooked meals. For starters, brown rice obviously tastes better when properly cooked. It’s a little more complicated than white rice, but absolutely worth it. For 3 servings of cooked rice, use 1 cup of uncooked brown rice, 2 ½ cups of water and a little salt. Bring it to boil, then reduce heat to low and simmer gently for 40 to 50 minutes until the water is absorbed and the rice is soft. Turn off the heat and leave the rice in the pan to simmer for five minutes. Don’t forget to fluff with a fork before serving.

If this sounds too tedious to do everyday, don’t worry, because cooked rice freezes well, and can be freezed for up to 6 months! Just reheat it in the rice cooker or even the microwave and you’re good. So feel free to cook a week’s supply and leave it in the freezer on weekends.

Mooncakes are a staple of the Mid-Autumn festival and you can expected to be gifted them, or be invited to have some at almost every gathering involving Chinese friends or family. Did you know that a double-yolk moon cake contains about 1000 calories? That’s about the equivalent of two full meals and half the calories you’ll need in a day! Furthermore, it is rich in unhealthy ingredients like sugar, and salted egg yolks are high in sodium.

Although many Chinese would consider the consumption, exchange and gifting of mooncakes as a necessity, you can do your visitors and giftees a favour by making some conscientious choices.

There are three main types of mooncake – baked, snowskin and flaky crust. Baked and snowskin are the less sinful options. The flaky crust mooncake is made by rolling alternate layers of oily dough and flour that have been fried in oil.

For those with diabetes and high cholesterol, and those who are overweight, choose low or no sugar moon cakes wherever possible to minimise calorie intake. Skip the salted egg yolks. Vegetarian options tend to be healthier due to the use of vegetable oil. Do not be taken in by supposedly healthier flavours like green tea. Flavourings create the taste of green tea, but don't expect to find the healthy benefits of green tea in it.

Check the shelf life of the mooncake. Usually, the longer the shelf life, the more transfat, sugar or preservatives it would contain. Try to sample the mooncake before buying. The smoother and softer the mooncake skin or paste is, the more fat it has.

When serving the mooncake, cut it into 8 pieces. Each piece would come up to about 100 calories, which is not so bad. Drink something filling, like milk with it, and you will resist the urge for multiple helpings.
Many are under the misconception that drinking tea can help to “wash the oil and fats away” and is therefore the best drink to go with your mooncake. It does indeed get rid of the greasy feeling in your mouth so that you feel more refreshed. Unfortunately, it also makes you feel less guilty and ready to eat more!

Fruits do aid with digestion (though it doesn’t reduce your calorie intake). Pomelo is one such fruit and therefore, it is always eaten with moon cakes. It's lightly sweet and sour taste makes it the perfect companion to the heavy, greasy mooncake.

Eating at night is also a recipe for putting on weight, and drinking tea might keep you up. So while supper is usually a popular time for mooncake, try to not to have it too late. The key is to practise moderation and don't overindulge because of the festive season. Otherwise you may find yourself with more issues than gaining some pounds!