Eat These, Not That (Rice)
Rice is one of the most inexpensive, filling, and delicious foods in the world. It is a food that almost everyone would love to add to their diets. However, not everybody should consume rice, specifically white rice. This could either be due to some health conditions that might require people to consume low-carb diets or people who just naturally want to consume fewer calories.
More so, substituting white rice with other healthy alternatives can add color and spice to your diet.
9 Healthy Alternatives or Substitutes for Rice
Quinoa
Quinoa is a seed, but upon preparation or cooking, it gives you a grain-like taste. Compared to rice, quinoa is healthier, as it contains lesser gluten and has higher protein contents.
According to research, 90 grams of quinoa contains 4 grams of protein, which is said to be over double the protein content in rice, especially white rice. In addition, some people refer to quinoa as a complete protein since it is packed with all the imminent amino acids your body needs to function properly. Quinoa is a great plant-based protein source for vegans and vegetarians.
Quinoa is also packed with copper, magnesium, and other essential minerals, all of which work hand in hand to provide the body with energy, boost bone health and improve metabolism in the body.
Quinoa is delicious and cooking it is quite easy. All you just need to do is boil quinoa in water and allow the water to get absorbed by the seeds. Then when this is done, your quinoa is ready to be consumed.
Riced Cauliflower
Riced cauliflower is a healthy alternative for rice, as it contains low calorie and low carbs compared to rice. Experts claim that both the flavor and taste of riced cauliflower are mild, although it has the same physical appearance and texture as boiled rice.
Riced cauliflower is a great low-carb food for people who are on keto diets and other low-carb diets. 50 grams of riced cauliflower, according to studies, has about 13 calories. This is in comparison to the rice of the same serving (50 grams) that even contains more calories, which was anticipated to be around 100 calories.
Cooking riced cauliflower can be easy as long as you can get all the procedures right. Grate the head of cauliflower and boil with water, milk heat, and tiny oil. Leave it to cook properly until it turns a little bit brown. Then your meal is ready.
Riced Broccoli
Riced broccoli, just like riced cauliflower, is a healthy substitute for white rice. This is because it has fewer calories and carbs contents compared to rice. Riced broccoli is also packed with other nutrients like fiber, tiny calories, and vitamin C. In fact, studies showed that 50 grams of riced broccoli provide the body with over 20% of the expected daily intake value of vitamin C.
It is also stuffed with essential antioxidants that can help in the prevention of illnesses, boost the immune system, prevent the body from oxidative and cellular damage.
Just like riced cauliflower, riced broccoli is easy to cook. Grate or chop broccoli into tiny bits, then boil with water and mild heat. Add few drops of oil, then leave it to boil until the water gets absorbed.
Shirataki Rice
This is healthy rice for people who want to embark on low calorie and low carbs diet. Shirataki rice is gotten from a root known as konjac from Asia. Konjac is rich in a kind of fiber known as glucomannan.
It has the least amount of calories. This makes it the best choice of food for people on low-calorie diets. A Whooping 85 grams of shirataki rice contains no calories at all. However, most manufacturers decide to put 0 calories on the label of their shirataki rice product when they notice that the calorie content is 5 or below 5.
One of the major compounds in shirataki rice is glucomannan, the famous fiber compound, which has been found to have the tendency of providing the body with numerous health benefits. Ranging from the protection of gut health to the boosting of the immune system.
However, you have to eat large portions of shirataki rice in order to consume a significantly high glucomannan content.
To cook this rice, rinse, then boil the rice until it is soft enough for your consumption. Rinsing the rice would help eliminate part of the unique odor shirataki rice has.
Barley
Barley is an age-long grain. It is from the family of rye and wheat. It looks like oats give off an earthy smell and give a chewy feel in the mouth. Although barley might contain the same amount of calories as rice, it has more fiber and proteins compared to white rice.
In addition, barley is rich in other essential minerals like zinc, niacin, selenium and provides up to 10% of the required daily intake value of these nutrients.
The best way to cook barley is by boiling it in water for up to 30 minutes, with moderate heat. When the grain gets soft enough for consumption, take out the excess water and enjoy your barley.
Chopped Cabbage
Cabbage is a vegetable that can fit into almost all cuisines in the world. Asides from its delicious and leafy taste, it is low in carbs and in calories. This is why it is a great choice of food for keto diets and other low carb and low-calorie diets.
Coupled with this, cabbage is rich in vitamins C and K and provides the body with up to 30% and 60% of the required daily intake value of vitamins C and K, respectively.
On the one hand, vitamin K is known to help in the healthy circulation and flow of blood in the body. It also contributes to great bone health.
You can boil cabbage in tiny oil and water, monitor closely until it is tender enough. Do not use excessive heat so that it will not become meshed.
Farro
Farro is just like barley. It has a chewy texture and has better flavor, and a more enhanced taste than rice. Also, just like quinoa, it is a plant-based food that is rich in protein, which makes it an exceptional source of plant-based protein for vegetarians and vegans. Farro contains all the essential 9 amino acids that the body needs to grow and develop.
Experts have suggested that if you want to get the most out of farro, combine it with healthy legumes like black beans or chickpeas.
Farro, just like other rice alternatives, is easy to cook. Boil farro in water for few minutes, under moderate heat. Monitor it until it is tender. Do not leave it to become too tender.
Whole Wheat Orzo
Orzo has a similar look to rice. In fact, the texture as size or rice and orzo can be hardly distinguished. However, despite their similar physical looks, whole wheat orzo contains more protein and fiber than white rice and even the regular or common orzo. This is why most people favor white rice. This is because it is healthier.
Although orzo is packed with up to 50% calories, it supplies the body with other essential nutrients like fiber, which is known not only to help in the easy movement of the bowel but also in the protection of gut health. Due to its high-calorie content, it is best to consume it with caution, as this would help you to be mindful of the goals you have set for your health.
You can chop the wheat into desired sizes, then boil with moderate heat and consume after it has become soft enough to be consumed.
Freekeh
Freekeh is from the family of other whole grains like farro and barley. It is usually harvested at a very tender stage, especially when the grain is still green.
It is packed with fiber and protein that both build the body and protect the guy’s health. It is also abundant in other imperative minerals like iron, which plays an important role in the creation of red blood cells that are healthy.
In conclusion, rice is delicious and healthy in its own way. However, not everybody might be fit enough to eat rice. It could be as a result of reasons like health conditions. This is why healthy alternatives have been highlighted in this article to help with the easy substitution of rice for something better.
