White rice is a staple food in many diets across the globe, as it’s filling, offers energy, is cost-effective and enhances the taste of any flavourful meal. However, it is often stripped of its bran and germ layer during processing, which are the most nutritious parts of the grain, thus making them a high glycaemic index (GI) food and fewer health benefits compared to whole grains. White rice may not be suitable for everyone’s dietary needs.
For example, those who are trying to cut down on carbs or calories usually prefer lighter alternatives like cauliflower rice. Moreover, swapping out rice for healthier substitutes, like whole grain cereals, can add variety to your meal. Several healthier alternatives deliver more fiber, protein, vitamins, and minerals while helping to maintain stable blood sugar levels.
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Here we have curated five of the best alternatives to white rice, along with their nutritional profiles and ways to integrate them into your meals.
Also Read: Red Rice: Types, Nutritional Content, Health Benefits, Recipes And Side Effects
5 Nutritious Alternatives For White Rice
Quinoa
Quinoa is a nutrient-dense, gluten-free pseudo-grain rich in complete protein, meaning it contains all nine essential amino acids. It’s also high in dietary fiber, iron, magnesium, and antioxidants. Its high protein content makes quinoa an excellent choice for vegetarians and vegans, and its low glycaemic index helps in controlling blood sugar levels and shedding surplus kilos.
Nutrition
A cup of cooked quinoa provides approximately:
Calories: 222
Protein: 8g
Fiber: 5g
Carbohydrates: 39g
Fat: 3.5g
Ways To Add:
Use quinoa in place of rice for stir-fries, curries, or grilled veggies.
Add cooked quinoa to salads for that extra protein boost.
Incorporate quinoa into soups and stews for a heartier, nutrient-packed and wholesome meal.
Cauliflower Rice
Cauliflower rice is a low-carb and low-calorie substitute for white rice. It has a mild flavour and a similar texture and appearance to that of cooked white rice. Cauliflower is simply finely chopped or grated cauliflower, offering a low-calorie and filling alternative to rice. Packed with antioxidants and vitamins, particularly vitamins C and K, and it has anti-inflammatory traits to combat inflammation and reduce the risk of chronic diseases. Additionally, it makes a great alternative for those on low-carb diets like keto.
Nutrition
A cup of raw cauliflower provides:
Calories: 25
Protein: 2g
Fiber: 2g
Carbohydrates: 5g
Vitamin C: 77% of the daily recommended intake
Ways To Add:
Swap white rice for cauliflower rice in your favourite stir-fries or curries.
Use it as the base for grain bowls, topped with roasted vegetables and protein.
Mix cauliflower rice into casseroles or bake it with cheese and seasonings for a low-carb alternative.
Brown Rice
Brown rice is a whole grain cereal, which comprises the bran, germ, and endosperm layers and keeps the nutrients intact. Brown rice is a great source of fiber, essential vitamins, and minerals than white rice. The presence of dietary fiber in brown rice can aid in digestion, promote satiety, and support weight management.
Also Read: Brown Rice Vs White Rice: Which Is Better?
NutritionA cup of cooked brown rice offers:
Calories: 216
Protein: 5g
Fiber: 3.5g
Carbohydrates: 45g
Magnesium: 21% of the recommended daily intake
Ways To Add:
Use brown rice as a one-to-one substitute for white rice in meals like sushi, burritos, or rice bowls.
Brown rice can be used in cold salads combined with vegetables and lean proteins for a filling meal.
Pair brown rice with grilled fish, chicken, or tofu.
Barley
Barley is an ancient grain rich in dietary fiber, especially beta-glucan, which helps reduce cholesterol levels and improve heart health. Barley’s high fiber content supports the digestion process and helps control blood sugar levels, making it a good option for individuals with diabetes or those looking to lose weight.
Nutrition
A cup of cooked barley provides:
Calories: 193
Protein: 3.5g
Fiber: 6g
Carbohydrates: 44g
Magnesium: 12% of the daily recommended intake
Ways To Add:
Barley is commonly used in soups and stews, adding a chewy texture.
Use cooked barley as a substitute for rice in pilafs, grain bowls, or as a side to roasted meats or vegetables.
Cook barley with milk or plant-based alternatives and top it with fruits, nuts, and honey for a wholesome breakfast.
Farro
Farro is a type of whole-grain wheat that can be used similarly to rice. However, it has a nuttier flavour and a chewy texture. It is loaded with fiber, and protein like quinoa, and contains ample reserves of vitamins and minerals such as magnesium and iron. Farro is an excellent source of plant-based protein and supports heart health due to its fiber content.
Nutrition
A cup of cooked farro provides:
Calories: 200
Protein: 7g
Fiber: 7g
Carbohydrates: 41g
Iron: 15% of the daily recommended intake
Ways to Add:
Toss cooked farro with vegetables and a light vinaigrette for a refreshing salad.
Use farro in place of rice to create a hearty and nutty-flavoured risotto.
Serve farro as a side dish with roasted vegetables or lean proteins for a filling and nutrient-packed meal.
Conclusion
Numerous healthier substitutes for rice can help you attain your fitness goals or simply add variety to your diet. Incorporating these healthier alternatives into your diet is a great way to boost your nutrient intake and augment overall health. Whether you're looking for a low-carb option like cauliflower rice or a protein-packed grain like quinoa, these substitutes offer numerous health benefits that go beyond what white rice can provide.
(This article is reviewed by Soumita Basu, Ayurveda Pharma Expert)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Substituting white rice with brown and black rice as an alternative to prevent diabetes mellitus type 2: a case-study among young adults in Yogyakarta, Indonesia
Siti Helmyati,corresponding author1,2,3 Savira Kiasaty,1 Anita Winda Amalia,1 Haifa Sholihah,1 Mirasari Kurnia,1 Maria Wigati,4 A.J. Rohana,3,5 Wan Rosli Wan Ishak,3,6 Noor Aman Hamid,3,5 Vasanti Malik,3,7 and Frank Hu3,7
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7843910/
researchgate.net/publication/333605399_Brown_Rice_Versus_White_Rice_Nutritional_Quality_Potential_Health_Benefits_Development_of_Food_Products_and_Preservation_Technologies
