By Niveditha Kalyanaraman
November 12th, 2023
Image Credit: Unsplash
White rice is known for its wide use and versatility in food preparation. Though it’s become an important staple in our diets, there are many healthier choices to use as wholesome rice alternatives in a variety of delicious dishes. Here are 6 healthy white rice alternatives.
Image Credit: Shutterstock
Brown rice is simply white rice before the milling process. Though milling can increase the shelf life of rice, it removes the nutritious components of brown rice that contain fiber, vitamins, and minerals. The elevated nutrition of whole-grain brown rice compared to white makes it a great option among rice alternatives.
Image Credit: Unsplash
Cauliflower rice is made by shredding cauliflower, and one cup contains 2 grams of fiber and provides 10-20% of the caloric intake of the same portion of white rice. This means that cauliflower-based meals such as this keto chicken with cauliflower recipe, can be an excellent low-calorie, healthy alternative to rice.
Image Credit: Unsplash
Quinoa is a gluten-free, whole-grain carbohydrate, making it a great plant-based alternative for people with gluten sensitivities or celiac disease. The nourishing high-fiber and high protein content of quinoa certainly makes it a worthwhile grain.
Image Credit: Unsplash
Sweet potato rice is a perfect substitute for rice if you’re hoping to cut down calories and amp the nutritional value of rice-based meals. It's a great source of vitamin C and fiber, and one serving provides 34% less calories than white rice.
Image Credit: Unsplash
Couscous is a type of pasta that is quite common in Mediterranean and Middle Eastern cooking. It is pasta shaped into peals that are smaller than a grain of rice, adding a unique texture as a rice alternative in your favorite rice-based dishes.
Image Credit: Unsplash
Like barley and quinoa, farro is a whole-grain wheat product that can be used interchangeably with rice, and offers a unique texture and a multitude of health benefits when used as a rice alternative.
Image Credit: Unsplash