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White rice is a staple in many homes, just so comforting; almost anything can go well with white rice. White rice is easy to cook, versatile, and when curries, stir-fries, or stews are on top of it, satisfaction is the term. On the other side, white rice receives so much criticism because it is considered not as nutritious compared to its whole grain siblings, such as brown rice or quinoa. If you enjoy white rice but find it's not the best choice nutritionally, then you are surely not alone. Most of us try to devise some ways through which we can enjoy our favourite foods in such a manner that makes healthier choices. Thankfully, there are a whole bunch of ways to give your white rice some good nutritional value without really affecting either its great taste or its texture. Here are five ways you can make white rice healthier, so you can enjoy your meals with added benefits.
Add Vegetables
Adding vegetables to white rice is among the easiest and most effective ways to up its nutritional quotient. Whether you stir them in during cooking or mix them afterwards, vegetables like peas, carrots, spinach, and bell peppers contain important vitamins, minerals, and fibre. This increases not only the nutritional value but can also fill you up, which will lead you to eat less without going hungry. Sauteing vegetables before mixing them in adds an extra flavourful kick.
Use Broth Instead of Water
One of the better ways to make healthier white rice is to make it with vegetable or bone broth instead of water. Broths are very nutritious, with the collagen in the bone broth that helps gut health and joint functions. The added flavour from the broth also means you can reduce or eliminate added salt, making it healthier altogether. This small change alone can make a big difference in the nutritional value of your rice.
Mix in Legumes
You can add lentils, chickpeas, or black beans to white rice to make it a healthier source of protein. This will be great for vegetarians or anyone seeking to reduce their meat intake. Legumes contain a great deal of fibre, iron, and other useful minerals. Rice combined with legumes forms a more nutritious, complete meal that will last longer in your body and keep you energized throughout the day.
Choose Low-Glycemic Additions
White rice is high on the glycaemic index, which means it could give a sudden increase in blood sugar. Add to that some low GI foods like quinoa, barley, or even a squeeze of lemon to lower the overall glycaemic load of your meal and make it more blood-sugar-friendly. These will also add some interesting textures and flavors to your dish.
Portion Control and Pairing
The big difference can be portion control and pairing white rice with healthy sides. Instead of having the rice be the main component in your meal, you cut down on portion size and surround it with nutrient-dense foods: leafy greens, lean proteins, and healthy fats. This helps in balancing your meal and keeps you from overeating, which is the potential problem when eating high-carb foods like white rice.
