Ashu’s Dilemma
Hi guys! I am Ashu & am back with a dilemma in my mind.
When I recently weighed on a weighing machine, I was surprised to find that after spending a lot of time in the gym doing cardio, I have only put down 2 kg in the last 3 months.
This is disappointing & I am deciding to give more time to gym and cardio exercise.
But when I discussed this with my friend, he told me that the problem is not related to workouts but the fault rests with diet.
He emphasized removing rice from the meal plan and told me to find rice alternatives that could help me lose weight.
So, I am again searching on Know Ur Diet about the healthy alternatives for rice & let us discuss what I find:
Why You Should Replace Rice for Weight Loss?
The question is not that simple to answer because rice is a staple food for more than half of the world’s population. Also, rice plays an important role in multiple cultures & traditions throughout the globe. Rice is a rich source of carbohydrates that provide the required energy to perform duties. But there are certain reasons why people are intended to replace it:
- Due to Rice Allergy.
- Want to cut Carb Intake
- To lower the calorie consumption.
- To add other whole grains to the diet.
When we mention rice here, it is an indication of white rice, which is obtained by refining raw rice. During the refining process, rice loses most of its nutritional value and just contains carbs.
This refining process is helpful for increasing the shelf life and cooking quality of the raw rice. The refining also improves the texture & flavour of the rice as well. So, here is the list of 10 substitutes of rice that are healthy & nutritious:
Read more: 10 Best Options for Pre-Workout Foods to lose Weight
10 Healthy Rice Substitutes
Following is a detailed list of 10 whole grains or foods that can perfectly replace rice from your diet.
Brown Rice
The first thing that comes to our mind while talking about brown rice is that it is brown in colour. But the comparison goes beyond the colour difference. Brown rice is a complete grain or whole grain which means it has bran, endosperm & sperm available in the seed.
Due to the presence of these contents, brown rice is richer in nutritional value. It has more dietary fiber, magnesium, potassium, iron & other vitamins. Along with this, brown rice has less carb content compared to white rice making it low-carb rice.
Some Simple Recipes of Brown Rice:
| Recipe | Calories per Serving |
|---|---|
| Brown Rice Pulao | 373 kcal |
| Brown Rice Rolls | 434 kcal |
| Brown Rice Upma | 192 kcal |
Wild Rice
Another substitute of rice is wild rice which can be used as a replacement in multiple recipes. But, you need to remember that wild rice is not a variety of rice rather it is a grain from an aquatic grass.
Wild rice is native to North America and sometimes is called as Indian rice because of its association with Indigenous people. Unlike white rice which is high in carbs, wild rice is rich in protein and fibers. It is also a perfect low-calorie substitute of rice which means it helps in weight loss.
Some Simple Recipes of Wild Rice-
| Recipe | Calories per Serving |
|---|---|
| Wild Rice Pilaf | 159 kcal |
| Wild Rice Salad | 361 kcal |
| Wild Rice Soup with Chicken & Mushrooms | 529 kcal |
Quinoa
Quinoa is another addition to rice alternatives, especially due to its similarity with white rice in texture. Not only that, Quinoa is also gluten-free which makes it edible for gluten intolerants. But the difference is that quinoa is rich in protein and fibers.
Also, the glycemic index of quinoa is low means it is a good option for those who are struggling with Type-2 Diabetes. Again, Quinoa is low in calories means it supports your weight loss goals.
Some Simple Recipes of Quinoa-
| Recipe | Calories per Serving |
|---|---|
| Quinoa Pancake | 326 kcal |
| Quinoa Porridge | 218 kcal |
| Quinoa Risotto | 530 kcal |
Barley
Barley is an important part of the whole grains category because of its high fiber content. This can play an important role in your weight loss journey because dietary fibers boost metabolism to the faster burning of calories.
Barley can’t be considered Low-carb rice. However, it can help you against type-2 diabetes because it has a lower Glycemic index. Also, when we compare it with white rice on the basis of calories then, you need to know that barley contains 3 times more calories than white rice.
Some Simple Recipes of Barley-
| Recipe | Calories per Serving |
|---|---|
| Barley Cereal | 312 kcal |
| Vegetable Barley Soup | 165 kcal |
| Healthy Barley Salad | 273 kcal |
Cauliflower Rice
When we talk about rice substitutes, then cauliflower rice is a necessary addition. You should prefer it because of its low-carb & low-calorie characteristics. For comparison, 100g of cauliflower rice carries 25 calories while white rice carries 5 times more than it.
Along with this, regular intake of cauliflower rice can provide other health advantages like improving digestion & strengthening bones. Even studies have found that cauliflower rice is helpful in the development of brain cells & improving memory.
Some Simple Recipes of Cauliflower Rice-
| Recipe | Calories per Serving |
|---|---|
| Cauliflower Rice Biryani | 123 kcal |
| Cauliflower Fried Rice | 165 kcal |
| Mediterranean Cauliflower Rice | 97 kcal |
Farro
If you are searching for a high-protein substitute of rice & have no allergy to wheat then Farro is a great option for you. The major part of its content is made from Protein, Fiber, Vitamins & other minerals.
Moreover, Farro has a chewier texture and flavour like nuts. Due to this, Farro can replace white rice in multiple recipes. Those who are bodybuilders and athletes should include Farro in their regular diet.
Some Simple Recipes of Farro –
| Recipes | Calories per Serving |
|---|---|
| Masala Spinach Farro | 183 kcal |
| Farro Black Beans Mexican Bowl | 311 kcal |
| Sweet Potato Farro Curry | 579 kcal |
Bulgur Wheat
Bulgur wheat is the part of whole grains category & it is obtained from cracked wheat. Why you should consider it as one of the rice substitutes because of its high content of fibers & protein. Both are effective in weight loss by boosting your metabolism.
Secondly, bulgur wheat is also comparatively easy to cook & can be used as a main ingredient in multiple dishes. But people with gluten intolerance & wheat allergy should avoid it for consumption.
Some Simple Recipes of Bulgur Wheat –
| Recipes | Calories per Serving |
|---|---|
| Bulgur Wheat Pilaf | 190 kcal |
| Bulgur Wheat Matki Pulao | 124 kcal |
| Bulgur Salad with Tomatoes | 114 kcal |
Broccoli rice
Broccoli rice is not a variety of rice. However, you can prepare it at home by properly chopping fresh broccoli until it has a texture similar to rice. Broccoli rice can be a part of rice alternatives because it is low in carbs but high in dietary fibers.
Also, Broccoli rice contains a lot of Vitamins like Vitamin A & C, minerals like Potassium & folate as well as antioxidants like flavonoids & Carotenoids. Adding it to your diet can support your weight loss goals.
Some Simple Recipes of Broccoli Rice –
| Recipes | Calories per Serving |
|---|---|
| Broccoli Berry Walnut Salad | 296 kcal |
| Broccoli Fried Rice | 175 kcal |
| Oven Roasted Broccoli Rice | 58 kcal |
Amaranth
Now, we have another entry in the list of alternatives for rice, which is Amaranth. This particular whole grain is quite similar to quinoa in nutritional value means high in protein & dietary fibers while low in carbs.
Moreover, Amaranth is a gluten-free grain, therefore gluten intolerants can consider it for their diet. Amaranth is also called Pseudocereal means it is not a complete cereal but has similar nutritional value.
Some Simple Recipes of Amaranth –
| Recipes | Calories per Serving |
|---|---|
| Amaranth Porridge | 233 kcal |
| Amaranth Walnut Salad | 110 kcal |
| Amaranth Patty | 269 kcal |
Freekeh
Freekeh is a whole grain that originated in the Middle Eastern Region & then it has travelled to different areas of the world. You can take freekeh as a substitute of rice because of its low-carb content.
Similarly, Freekeh has high dietary fibers content that is helpful for improved digestion & better metabolism. Also, it has a low Glycemic index value therefore, it is a good option for type-2 diabetes patients.
Some Simple Recipes of Freekeh-
| Recipes | Calories per Serving |
|---|---|
| Freekeh Pilaf with Chickpeas | 288 kcal |
| Freekeh Soup with Chicken & Tomato | 285 kcal |
| Freekeh Salad with Veggies & Pomegranate | 167 kcal |
Conclusion
At the end of our list of Rice Substitutes, we can say that all these foods contain more nutritional value & can assist in weight management.
All of these alternatives of rice have higher dietary fibers. This makes them good for digestion & can boost metabolism.
However, we need to remember that although these foods or grains can replace white rice. They might not have the exact flavour, taste & texture of your regular white rice.
