White rice or the regular rice we consume on a daily basis is linked to a lot of harmful effects. White rice lacks many of the essential vitamins and minerals. Because it is faster to digest, white rice fills you faster thus increasing your appetite. Rice is broken down to sugar very fast by our body, which is why it also linked with weight gain. Studies also show that consuming white rice for more than 5 times a week, puts you on high risk of type 2 diabetes. But since rice makes up for a staple meal for a lot of people, it becomes difficult to avoid it.
However, healthier substitute of white rice is available so that you do not have to compromise on taste for health. Take a look at these foods you should eat in place of rice for a healthier diet.
QUINOA: Quinoa seeds are gluten free and are abundant in proteins, iron and fibre. They are also rich in amino acids. Quinoa seeds are complete proteins which mean they have all the nine essential amino acids, which makes them a very rich source of proteins, especially for vegetarians.
BROWN RICE: Much healthier and wholesome nutrition provider than rice is its brown counterpart, brown rice. Brown rice contains fibres that help in effective digestion. It is also linked with reducing the risk of type 2 diabetes.
BARLEY: Along with lowering the cholesterol levels in body, barley is also rich in selenium, a rarely found mineral in other food items. Additionally it also contains manganese, phosphorus and copper. Though it takes more time to cook than white rice, barley is a much healthier substitute for rice.
CAULIFLOWER RICE: Prepared easily just by crushing cauliflower in a food processor, cauliflower rice is a low carb, low calorie alternative of rice. One serving of cauliflower can provide you with enough vitamin C required for the whole day. It also contains vitamin K that prevents blood clots and reduces the risk of hemorrhage. If you are on a keto- diet this is the perfect substitute of rice for you.
AMARANTH: Amaranth is a rich source of fibre and a much healthier alternative for rice. This gluten free grain contains more protein than all other grains. It is also linked with reducing the risk of cardiovascular diseases and lowering cholesterol levels.
BUCKWHEAT: Also gluten free, regular consumption of buckwheat improves heart health and reduces blood sugar levels. It is rich in fibre and is even known to fight against cancer. It contains much lesser calories than rice, and is effective for weight loss.