Is cooking rice with milk nutritious

Milk boiled rice can retain some nutrients, but high temperature heating may cause the loss of some nutrients in milk. Milk is rich in high-quality protein and calcium, while rice mainly provides carbohydrates. The combination of the two can achieve nutritional complementarity, but heat sensitive components such as vitamin B may be disrupted. When milk and rice are cooked together, whey protein and casein undergo structural changes at high temperatures, but calcium and carbohydrates can still be well preserved. The fat in milk helps to absorb fat soluble vitamins in rice, and the glycemic index after mixing is lower than that of consuming white rice alone. This method is suitable for lactose tolerant individuals and can increase dietary diversity, especially for children or rehabilitation patients who need to supplement energy. Some water-soluble vitamins such as vitamin B1 and B2 may be lost during the boiling process, and prolonged cooking can also cause lactose caramelization in milk. Lactose intolerant patients may have abdominal distension and other discomfort, and diabetes patients need to pay attention to controlling total carbon and water intake. Using pasteurized milk instead of high-temperature sterilized milk, or briefly simmering milk in the final stage, can reduce nutrient loss.

It is recommended to choose a combination of whole milk and brown rice to increase dietary fiber intake, and to control the heat during cooking to avoid boiling for too long. It can be paired with blanched vegetables or nuts to balance nutrition, and lactose intolerant individuals can replace it with lactose free milk or plant-based milk. Special populations such as infants and chronic disease patients should adjust their diet ratios under the guidance of nutritionists to avoid a single dietary structure.