7 Healthy Alternatives to White Rice

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7 Healthy Alternatives to White Rice


White rice is among the staple sources of carbohydrates in one's regular diet. It's pretty common to see a dish paired with white rice during meals, especially in Asian countries, which export most of the world's rice.

Although it can go with nearly every kind of dish and still taste delicious, white rice isn't really that healthy. Being full of carbohydrates, white rice gives people more calories than needed and is "devoid of essential minerals in its polished form," the website on parenting FirstCry Parenting said.

This supports the idea of reducing rice intake especially for those who are on a low-carb diet. Fortunately, there are healthier and equally tasty substitutes to plain white rice that people can include in their diet.


Photo Credit via FirstCry.com (Parenting)

1. Brown rice

Brown rice is a healthier alternative to white rice since its whole grain nature retains all lost nutrients when rice is polished to white. Not only does it have a richer taste, but brown rice also has about four times the fiber content, as well as other minerals like phosphorous, manganese, selenium, niacin, thiamin, and vitamin B6. Brown rice is a recommended choice for people who are just starting to swap white rice with more nutritious sources of carbs.


Photo Credit via FirstCry.com (Parenting)


2. Black rice

Also known as the forbidden rice in Chinese, black rice is a rare variety of rice that has been cultivated in India for centuries. It is full of fiber, antioxidants, and anti-inflammatory properties. It even acts as a detoxifier. These benefits are what make black rice recommended for diabetics.


Photo Credit via FirstCry.com (Parenting)


3. Foxtail millet (Thinai rice)

Being the second most widely grown millet worldwide, foxtail millet is widely available in its rice form. According to FirstCry Parenting, this type of millet is rich in minerals like iron, protein, and fiber. It is also recommended for diabetic people since it supports the control of blood sugar and bad cholesterol levels, even as it increases the body's good cholesterol (HDL).


Photo Credit via FirstCry.com (Parenting)


4. Quinoa

Quinoa is a grain commonly found in South America and is now widely grown across India. Considered as a wonder food, quinoa is rich in protein and free of gluten, according to Taste of Home, an American media brand centered on food, making it the perfect source of carbohydrates for those who are on high protein diets. It is also full of other minerals, such as magnesium, vitamin B2, and fiber, and has a low glycemic index.


Photo Credit via IndiaMart


5. Bamboo rice

Bamboo rice is a rare type of wild rice common in the southern parts of India. Since it is harvested as the seed that comes out of flowering bamboo, which happens at the end of the plant's lifespan, it has no steady supply given the unpredictable nature of the bamboo’s flowering pattern. However, many people are still going after bamboo rice for its fertility-enhancing properties and minerals vitamin B6 and protein.


Photo Credit via Taste of Home


6. Cauliflower rice

Packed with vitamin K, cauliflower helps in preventing blood clots and hemorrhage. It keeps the bones healthy, detoxifies the body, and aids in reducing high blood pressure. Cauliflower also has nutrients that help with gastrointestinal health and an antioxidant known as glutathione that helps fight off infection.


Photo Credit via FirstCry.com (Parenting)


7. Barley

Incorporating barley in your diet helps in lowering cholesterol levels, as well as reduces the risk of type 2 diabetes. Barley is a rich source of various minerals like manganese, selenium, phosphorous, and magnesium. It takes a little while to cook this alternative compared to other grains, taking you about 40 to 50 minutes to boil and a few more to cool it afterward.




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