Rice is one of the main dishes of Indian cuisine. Some of us cannot imagine our daily meals without desi dal and rice. But according to various health experts the problem with white rice is that white rice is a high-calorie food. White rice is high in empty calories (simple carbs), making it a less healthy option for those trying to lose weight or those with diabetes. Unpolished rice contains minerals, but polishing the rice removes these nutrients, making it a source of only simple carbohydrates. Hence, health experts recommend less consumption of white rice and replace it with healthier alternatives. We’ve got seven healthy white rice alternatives that will make your daily diet healthier!
Here are 7 healthy white rice substitutes that you can add to your diet:
dalia
Also known as bulgar or broken wheat, oatmeal is a homegrown white replacement you can try. Its texture and taste are similar to rice when it is cooked. According to the USDA, oatmeal contains only 76 calories in a 91-gram serving — which is 25% fewer calories than rice.
You can use quinoa to make upma!
Quinoa
This popular white rice replacement has been used to make Indian classics such as kheer, upma and even chicken biryani. Quinoa is a flowering crop grown primarily for its edible seeds. It’s the ideal rice replacement for people with gluten allergies because it’s gluten-free! According to the book ‘Healing Foods’ by DK Publishing House, easily digestible quinoa is a complete source of protein and a good source of anti-inflammatory, monounsaturated and omega-3 fatty acids.
Read also: 11 Best Barley Recipes | easy barley recipe
barley
While many people may associate barley with the manufacture of beer, this grain is actually one of the oldest grains to be cultivated in the world! Barley contains more protein and fiber than white rice. It is loaded with essential nutrients like B vitamins, zinc, selenium, iron, magnesium and more.
Millet
You might know Bajra as Jowar, Bajra, Ragi etc. in India! Millets are gluten free and rich in essential nutrients. Dr Dayakar Rao of the Indian Millet Research Institute says that “millet can grow in poor quality soil and make a good plan B for food security.”
Cauliflower rice is a low-calorie alternative to white rice.
Cauliflower
For those who are on a keto diet or a low-carb diet, cauliflower is a popular choice as a substitute for rice. Cauliflower is a low-calorie vegetable, which makes it an excellent low-calorie rice substitute. Cauliflower, also known as a superfood, is rich in nutrients. Expert nutritionist Dr. Anju Sood promotes the consumption of cauliflower in every form.
bamboo rice
The seed produced by a flowering bamboo at the end of its life span is used as rice and is called bamboo rice. This unique rice replacement is not readily available because the bamboo flower patterns are unpredictable. It is a rich source of B vitamins and protein.
Brown rice
We all have heard of brown rice as a substitute for rice. But do you know why? Brown rice is a whole grain, it has the outer layer of the bran and the germ intact and therefore is high in fiber, minerals and vitamins. Since it is not subjected to intensive processing like white rice, it becomes more nutritious and nutritious. Dr Anju Sood says, “Brown rice is a food with a low glycemic index… In contrast, white rice is a food with a high glycemic index and is high in sugar, which leads to easy fat accumulation.”
Read also: 9 Health Benefits of Switching to Brown Rice
Note: Make sure you consult your doctor before including anything in your diet.
Disclaimer: This material, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more details. NDTV does not take responsibility for this information.
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