First, brown rice:

1. Because the rice has not been processed many times after hulling, it retains the nutrients to the greatest extent.

2. The dietary fiber content is rich, which greatly reduces the calorie value that the human body can really absorb.

3. It belongs to low GI food, which can control the rapid rise of insulin level after meals and is not easy to promote fat synthesis.

Second, miscellaneous beans:

1. All beans except soybean (whole protein) are collectively called "miscellaneous beans".

2. The overall digestion and absorption speed of miscellaneous beans is relatively slow, which can effectively control the rising speed of sugar after meals.

3. It contains resistant starch, which is a kind of dietary fiber and has prebiotic effect.

Third, potatoes:

1. Sweet potato, yam, potato, etc.

2. Real low-fat and high-potassium food, rich in cellulose and pectin, can promote intestinal peristalsis and prevent constipation.

3. It is a good source of B- carotene, which can maintain the health of eyes and skin and improve rough skin.