Do you love eating rice? As India’s primary food crop, rice is a staple for the majority of the population. High in carbohydrates, it serves as a great energy booster and helps you feel satisfied for longer. However, despite its popularity, particularly white rice lacks significant nutritional value.
Due to its high carb content, many people – especially those looking to reduce carbs and shed a few kilos – tend to avoid white rice. But does that mean you are limited to chapati and boiled foods? Absolutely not. There are always alternatives. Here, we have outlined some healthy substitutes for rice that you can easily incorporate into your daily diet. Take a look:
Daliya
Bulgur wheat, popularly known as daliya, can be easily found in almost every Indian household. Low in calories, it is one of the healthiest alternatives to rice. Daliya is rich in several healthy nutrients like magnesium, calcium, fibre, vitamin b6, iron, folate and manganese. If you are on a weight loss journey, adding daliya to your diet can help you lose weight. It is generally consumed as khichdi, upma or porridge.
Barley
Barley, also known as jau, is another healthy alternative to rice. It provides more proteins and fibre than white rice and is packed with essential nutrients like vitamin B, zinc and magnesium. It can be consumed in different ways: barley water, soups, baked foods and grain salads.
Ragi
Ragi, also known as finger millet, is another widely accessible grain in India that may be easily replaced with white rice. High in protein, calcium, iron and antioxidants, it has anti-inflammatory phytonutrients that aid with oxidative stress. Also, ragi can help with scalp conditions like dandruff and can also reduce the risk of bone fractures.
Brown Rice
Unlike white rice, Brown rice has a low glycemic index (GI), which means that it does not induce a surge in blood sugar after eating, making it an excellent choice for diabetics or those who have difficulty controlling their blood sugar. Additionally, it is considered a good source of dietary fibre which can reduce the risk of cardiovascular diseases.
Riced Cauliflower
It is a low-calorie vegetable and has the texture of cooked rice. High in nutritional value, it is a good replacement for the regular white rice. It is high in fibre, which can help with digestion, reduce inflammation and promote feelings of fullness.
Quinoa
This one is also the best alternative to rice. It includes all nine essential amino acids that the body requires and is high in protein, making it an excellent choice for vegetarians and vegans. In addition, it is gluten-free, rich in fibre, promotes brain health and helps balance blood sugar levels.
If you are on a low-carb or low-calorie diet, these are some healthy alternatives that you can choose.
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