7 healthy alternatives to white rice
Countries all over the world consider rice a pantry staple. Not only is it cheap and filling, but its neutral taste also serves as a blank canvas for all sorts of sweet and savoury dishes.
It can be fried with veggies, used as a base for a casserole, or even used in a creamy pudding.
White rice is known for its wide versatility in food preparation. Though it’s become an important staple in our diets, there are many healthier choices to use as wholesome alternatives in a variety of delicious dishes.
Here are a few more options for people who are looking for something to eat instead of white rice.
Brown rice
Brown rice is simply white rice before the milling process. Though milling can increase the shelf life of rice, it removes the nutritious components of brown rice that contain fibre, vitamins, and minerals.
The elevated nutrition of whole-grain brown rice compared to white makes it a great option among rice alternatives.
Edamame pasta
Edamame pasta is a nutritious and delicious white rice substitute that contains the perfect amount of plant-based protein and fibre.
It also tastes exactly the same as normal spaghetti pasta, so it's a much healthier cheat for weight loss and has greater health benefits.
Quinoa
To mix it up, try substituting any white or fried rice for quinoa. With its high fibre and protein levels, quinoa will help you maintain fullness during the day whilst providing you with lots of energy.
Quinoa also has a low glycemic index, which has been found to aid weight loss as part of an active lifestyle.
Due to its low net carbs, quinoa is a very popular food to prepare as a meal as part of a healthy weekly meal plan.
Rice cauliflower
Rice cauliflower is an excellent low-carb and low-calorie alternative to rice. It has a mild flavour, as well as a texture and appearance similar to that of cooked rice, with only a fraction of the calories and carbs.
To make rice cauliflower, chop a head of cauliflower into several pieces and grate them using a box grater or finely chop them using a food processor.
The rice cauliflower can be cooked over medium heat with a small amount of oil until tender and slightly browned. You can also purchase premade rice cauliflower in the freezer section of most grocery stores.
Wholewheat couscous
Couscous is a type of pasta that is quite common in Mediterranean and Middle Eastern cooking.
It is pasta shaped into pearls that are smaller than a grain of rice, adding a unique texture as a rice alternative to your favourite rice-based dishes.
Wholewheat varieties of couscous are richer in fibre and protein, making them another great substitute for rice.
Wild rice
Wild rice is not actually rice, but a type of aquatic grass. It is a whole grain that is high in protein, fibre, and antioxidants. Wild rice has a nutty flavour and a chewy texture. It is a good addition to salads, soups, and stews.
Barley
Barley looks more like oats than rice, but it's a wheat grain similar in calories to white rice, with a chewy, nutty flavour.
The only difference with this rice alternative health-wise is that it's got more protein and fibre. It may be known to star in soup recipes but it works great as a risotto substitute.