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Rice is not bad, but there are several better and healthier substitutes on the market. This is particularly true in the case of those with diabetes and obesity.
Rice is a naturally gluten-free grain that forms a staple part of several cuisines and diets.
- White rice has a high glycemic index (GI); it can cause spikes in blood sugar levels.
- Brown rice has a relatively lower GI.
Apart from brown rice, there are several other alternatives to white rice that offer more health advantages and fewer calories.
3 potential downsides to rice
Although it is a regular staple in many diets, eating too much rice can cause several side effects.
The potential downsides to rice include:
- Affects glucose metabolism
- Since rice is low in calories and high in carbohydrates, eating too much of it can negatively affect glucose metabolism and insulin production.
- This can potentially lead to insulin resistance, weight gain, and diabetes.
- Prevents the absorption of certain minerals and vitamins
- When eaten in excess, rice can reduce the absorption of certain nutrients such as zinc.
- Additionally, a rice dependency can lead to vitamin A deficiency.
- May lead to diabetes
- Since rice is high in carbohydrates, which is equal to consuming a lot of sugar, frequently eating rice in excess may lead to diabetes.
- Studies have shown that regularly consuming white rice daily could boost your risk of developing type 2 diabetes, as well as obesity.
11 healthy rice substitutes
- Quinoa: This grain is emerging as a superfood the world over. Quinoa is fiber-rich and naturally gluten-free.
- Half a cup of cooked quinoa has about 111 calories and 4 grams of protein.
- It is rich in antioxidants, vitamins, and minerals.
- It helps reduce hunger pangs, boosts metabolism, and improves cardiovascular health.
- Its glycemic index (GI) is lower than white rice, making it a better option for those with diabetes.
- Farro:
- It is fiber and protein-rich, providing about 3 grams of protein and 133 calories per 100 grams of grain.
- It provides vital minerals including iron, calcium, and magnesium.
- Because it is a form of wheat, it contains gluten.
- Farro helps improve gut health and manage weight.
- Barley: This chewy grain has a distinct flavor.
- A cup of cooked barley (157 grams) has 193 calories.
- It has plenty of fiber that helps regulate blood sugar and cholesterol levels.
- It helps improve heart health, digestion, and inflammation.
- Cauliflower rice: This is an excellent alternative for those looking for very low-calorie alternatives to rice.
- Rich in phytonutrients including antioxidants and minerals, a cup of cauliflower rice provides about 25 calories.
- It is quite satiating and a good source of vitamins K and C.
- Couscous: It can be made from both refined and whole wheat flour. It is preferable to buy whole wheat couscous because it provides more protein, fiber, and minerals (including iron and calcium) than the refined variety.
- One-fourth cup of whole wheat couscous gives you about 160 calories and 6 grams of protein.
- It helps keep blood sugar, cholesterol, and pressure levels, and weight under check.
- Riced cabbage: Its calorie content is similar to cauliflower rice. It is quite satiating and helps keep cravings at bay. It has a distinct aroma and neutral taste that makes it suitable to make a variety of dishes.
- Riced zucchini: If you do not like the smell or taste of cauliflower and cabbage, riced zucchini is the right alternative for you.
- A 100-gram serving of raw zucchini rice provides just 20 calories and lots of fiber, minerals, and antioxidants.
- Zucchini may help lose weight, regulate blood pressure, improve blood cholesterol levels, and protect from chronic diseases, including cancer, eye diseases, diabetes, and heart diseases.
- Shirataki rice and noodles: Made from konjac roots, shirataki rice and noodles are great for those who want to add quantity to their meals without significant calories. They contain the soluble fiber called glucomannan that helps with gut health, diabetes, and weight management.
- These noodles or rice have 3 percent fiber and 97 water and provide just 10 calories per 100 grams of serving.
- They are quite suitable for people on a keto or very low-carb diet.
- Edamame pasta: They are soy-based pasta made from edamame bean flour. Edamame pasta is gluten-free and vegan.
- A 2-ounce serving gives 200 calories and 24 grams of protein.
- It is rich in fiber and minerals, such as calcium, potassium, and iron.
- Buckwheat: The grain-like seeds of buckwheat are another healthier alternative to rice. They are rich in fiber, minerals, and antioxidants, including flavonoids.
- Buckwheat helps manage weight and blood sugar and cholesterol levels.
- It promotes healthy digestion and lowers inflammation.
- One-fourth cup of raw buckwheat has 150 calories and about 6 grams of protein.
- Mushroom rice: They are prepared by finely shredding mushrooms. Mushrooms are one of the richest, natural, vegetarian sources of vitamin D. Mushrooms are rich in folate, niacin, potassium, fiber, and protein.
- A 100 grams serving of raw maitake mushrooms has just 31 calories.
- It is good for the heart and brain.
- Mushroom rice is excellent for weight management and blood sugar control.
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QUESTION
According to the USDA, there is no difference between a “portion” and a “serving.” See AnswerMedically Reviewed on 8/2/2022
References
Image Source: iStock image
FoodData Central. https://fdc.nal.usda.gov
Shirataki rice by Super Frec U.S.A. Inc. https://www.nutritionvalue.org/Shirataki_rice_by_Super_Frec_U.S.A._Inc._913814_nutritional_value.html
Whole grains: Hearty options for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826
Brown Rice or White Rice: Which Is Your Healthier Option? https://health.clevelandclinic.org/brown-rice-or-white-rice-which-is-your-healthier-option/
FoodData Central. https://fdc.nal.usda.gov
Shirataki rice by Super Frec U.S.A. Inc. https://www.nutritionvalue.org/Shirataki_rice_by_Super_Frec_U.S.A._Inc._913814_nutritional_value.html
Whole grains: Hearty options for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826
Brown Rice or White Rice: Which Is Your Healthier Option? https://health.clevelandclinic.org/brown-rice-or-white-rice-which-is-your-healthier-option/
Complete List
Top 11 Healthy Rice Substitutes Related Articles
Are Rice Cakes Good for You?
Rice cakes are a great alternative to high-calorie and high-fat snacks. Rice cakes have become a staple diet fad. They are large, round, crunchy, and bland. They promise a quick snack that can satisfy cravings without any guilt.Do Rice Cakes Make You Gain Weight?
It is possible that rice cakes may make you gain weight. This is especially true if you eat several at a time and top them with unhealthy things. Rice cakes digest quickly since they are devoid of a significant amount of fiber. The spike in blood sugar and insulin levels after ingestion of rice may cause weight gain.Guide to Non-Wheat Flours
Wheat isn’t the only source of flour. Rice, oats, rye, chickpeas, and many other foods can be made into flour. Find out more about different flours and how to use them.High-Fiber Foods
Learn about high-fiber foods. From fresh fruits to whole grains, these fiber-rich foods can lower cholesterol, prevent constipation, and improve digestion.Is Buckwheat Healthier Than Rice?
Buckwheat is a type of seed that belongs to a food group called pseudocereal, which are seeds consumed as cereal grains, but they don’t grow on grasses. Quinoa is another example of pseudocereals. Buckwheat kernels are pale tan-to-green (roasted buckwheat kernels are also known as kasha, a staple food in Eastern Europe).Is Eating Wheat Bad for You?
Wheat is a grain that can be turned into flour, making wheat the main ingredient of many foods, such as bread, biscuits, cookies, pancakes, wafers, cakes, pasta, pastries, and packaged breakfast cereals. Grains are the seeds of grass-like plants called cereals, such as corn, rice, and wheat.Is It Ok to Eat Quinoa Every Day?
A study by Harvard Public School of Health stated that eating a bowl of quinoa daily may reduce the chances of early death risk from cancer, heart disease, respiratory ailments, diabetes, and other chronic diseases by 17%.Is Quinoa Better for You Than Rice?
Rice is the most commonly consumed grain on Earth for a long time and enjoyed due to its texture and taste. Quinoa also takes on a similar texture to the rice once it is cooked, but the nutritional value of quinoa is much higher than rice.Is Quinoa Good for Diabetes?
Quinoa (pronounced as keen-wah) or Chenopodium quinoa is an annual herb of the goosefoot family. The herb is known for its edible starchy seeds. It is native to the Andean highlands and is popular over the world for its health benefits. Quinoa seeds may be used as cooked grains or grounded into flour.red yeast rice (monascus purpureus) - oral
What Are the Benefits of Eating Barley?
Barley is one of the world’s earliest cultivated grains and forms a crucial part of traditional diets across the globe. Apart from use as food products and animal fodder, it is also used for making beers.What Are the Benefits of Eating Buckwheat?
Buckwheat is a type of seed that belongs to a food group called pseudocereal, which are seeds consumed as cereal grains, but they don’t grow on grasses. Quinoa is another example of pseudocereals. Buckwheat kernels are pale tan-to-green (roasted buckwheat kernels are also known as kasha, a staple food in Eastern Europe).What Wheat Does to the Body?
Consumption of whole wheat might increase the sugar levels in people with diabetes. This is because of its high glycemic index. The glycemic index is a value that indicates a food item’s effect on your blood sugar levels. Wheat is a food with a high glycemic index and, hence, unsuitable for people with diabetes.