Quinoa To Bamboo: 6 Healthy Alternatives Of White Rice
Image Credit: unsplash

Rice is an integral part of most cuisines of India. It is an indispensable part of everyday diet, be it in the boiled form or as any other. Whether it is an occasion or a regular meal, rice always finds a way to enter our plates. But when we talk about nutrients , white rice does not contain many and in fact, contributes extra carbohydrates, that results in weight gain.  

According to Healthline, white rice is highly processed and it lacks important nutrients that are present in the outer layers of the grain, hull (hard protective coating), bran (outer layer) and germ (nutrient-rich core). These layers consist of most of the vitamins and minerals but they are stripped off to enhance taste and extend shelf-life which can lead to higher risk of diabetes and high blood pressure. So if you are planning to lose some weight, white rice is definitely not a good idea. 

Due to these reasons, people have started switching to brown rice but there are other options as well. Here are five healthy substitutes for white rice that will suit both your taste buds as well as your healthy diet: 

1. Quinoa 

According to MedicineNet, quinoa is rich in several nutrients and has a high amount of fibre and protein as compared to white rice. The fibres present in quinoa help in lowering blood sugar as well as cholesterol.  Apart from being a good source of amino acid, quinoa also has higher content of calcium, iron, and potassium. This makes it a healthier option than white rice. 

2. Navara Rice

Also known as red rice, Navara rice is mostly grown in South India and is loaded with antioxidants and flavonoids. The higher quantity of essential minerals like iron, manganese, zinc and potassium make it superior to white rice and due to its mineral content, it helps in improving digestive system, cardiovascular health, weight loss and immunity system.  

3. Black Rice

Black rice is a whole grain that is usually un-milled or semi-milled unlike white rice and has high content of antioxidants. Apart from having higher levels of protein, fibre and nutrition than white rice, black rice is also low in calories and it is much tastier. According to WebMD, black rice is good for improving cardiovascular condition and supports eye-health. 

4. Shirataki Rice

Also known as miracle rice, this Japanese rice is super rich in fibre that makes it highly effective for weight-loss. It is made from the root of konnyaku plant and contains soluble fibre that can make you feel full for longer duration. According to Healthline, it also contains very low glycemic index which is very helpful for diabetic conditions. 

5. Bamboo Rice

This healthy, aromatic short grain is made from the dying bamboo shoot and it is a major source of income for the tribal communities of Wayanad Sanctuary, Kerala. The rice is infused with pure, fresh bamboo juice and has a tender and herbaceous flavour. It has a high protein content that can help in controlling joint pain and also lowers cholesterol level. 

As white is more processed and contains a higher glycemic index, it converts carbs into blood sugar more quickly and can cause weight-gain. So, substitute your regular rice with these healthy alternatives and stay healthy.