Rice is a staple in the Indian diet as most people like to have rice daily. The reason being easy-to-cook, tasty, filling and inexpensive. Also, rice can go with most gravy or dry curries. But what people ignore or are unaware of is that rice are not good in terms of nutrition. They have carbohydrates which are not good especially if you are aiming at limiting your calorie intake. There are many alternatives to rice that you can try for healthy living.
Quinoa
This has become quite popular lately as people are switching to quinoa. It looks like a grain but it is actually a seed that offers high protein content. Also, since it is gluten-free, a lot of diet-conscious people prefer having it instead of rice which has gluten. Also, quinoa has all the essential amino acids that a human body requires which are not found in other foods. Besides, it also has vital minerals.
Riced cauliflower
If you are on a keto diet but cannot compromise rice, you can try riced cauliflower that has a similar texture and taste to that of traditional rice. This is a low-carb rice variant with fewer calories. When compared, riced cauliflower has 80% fewer calories than white rice. You can try this as so many recipes are available online to make riced cauliflower at home. You can also get it from the market.
Also Read: Broccoli Vs Cauliflower: Here's All About Their Protein, Calories And Nutrition
Riced broccoli
Just like riced cauliflower, the other healthy swap for white rice is riced broccoli which has fewer carbs and calories. As compared to white rice, riced broccoli is more nutritious and tasty. It has got a,l the good nutrients of a broccoli including fibre and vitamin C. Eating this would promote digestive health, boost the immune system and prevent cellular damage.
Barley
You must have heard of barley which is a grain that has similar properties as wheat. Besides, its texture and taste are nearly the same as oats as it is very chewy. Unlike earlier mentioned alternatives, barley has the same amount of calories as white rice but what makes it healthier and better is its high fibre and nutritious profile.
Also Read: Health Benefits Of Black Seed Barley Roti
Whole-wheat couscous
Whole-wheat couscous is a pasta type that has a good amount of protein and fibre. Their size is smaller than rice but it can go well with a lot of dishes. It is small and therefore easily digestible.
Whole-wheat orzo
This name might sound alien to you but orzo is a small pasta that looks nearly the same as rice. But it has got more protein and fibre which makes it better than rice. The only con of this food is that offers high calories as compared to white rice and might not be an apt choice if you are looking for low-calorie options. Eat wisely and reduce your portion size to enjoy the benefits without adding calories.
Farro
This is another whole grain that has got the nearly same texture and flavour as rice but it has larger grains. It is an excellent source of plant-based protein along with all essential amino acids that the body needs. This grain can go well with all sorts of veggies and curries.
Also Read: Why Should We Eat Whole Wheat Grains?
Freekeh
Freekeh is also a whole grain just like barley and farro. Basically, freekeh is green wheat that is harvested before the crop ripens. Loaded with fibre and protein, this grain is very healthy and nutrient-dense. It also has iron which is essential for uniform blood circulation. You must try out this is a different but delicious grain.
Bulgur wheat
Next, we have is bulgur wheat which is also a potent rice alternative. It looks the same as couscous but is actually cracked whole wheat grains that are cooked and served with varied dishes.
In a nutshell, there are so many rice alternatives that you can try if you are trying to limit your calorie intake and are open to exploring healthier options. Most of the ones mentioned in this list are easily available.
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