Rice is one of the staple foods in many parts of the world and white rice is a favorite. It is soft and some varieties have a fragrant aroma such as jasmine rice.
However, rice has a high glycemic index and it can cause one’s blood sugar levels to shoot up and increase the chances of having Type 2 Diabetes. If you prefer to always have white rice, make sure to include plenty of vegetables to make your meal nutritious.
People who prefer variety and more nutritious meals can also eat rice alternatives. Here are the 10 low-carb rice alternatives that aid in weight loss:
1. Brown Rice
Brown rice is rich in fibers that lower cholesterol, make you feel full, and prevent the formation of blood clots. It is considered as a whole grain because it still has the bran, the endosperm, and the germ.
The germ is full of nutrients that the body needs. Because it has a low glycemic index, eating brown rice will not increase the risk for Type 2 Diabetes. A cup of rice contains only 216 calories, no cholesterol, and a trace of sodium and fat. It is good for people that want to lose weight.
This grain comes from a species of wheat and is also called emmer wheat. It has a nutty flavor when cooked. It is prepared by boiling in water until it is soft. This grain is rich in calcium and iron, as well as Vitamins A, C, E, and B vitamins. Because of its low calorie and fat content, it is an ideal diet for people who want to stay healthy while losing weight.
Quinoa is a seed that is prepared and eaten as a grain. It has a high content of amino acids, protein, and fibers. This white or red seed is gluten-free. Because of its high fiber content, it can help in losing weight.
4. Cauliflower Rice
Cauliflower rice is prepared by chopping cauliflower as small as rice grains and slightly steamed. It can be eaten with other dishes or alone. Each cup of cauliflower rice has Vitamin C that is equivalent to a day’s supply that your body needs.
This grain is not as popular as others but it contains fiber and the element selenium. It can be boiled and eaten like rice.
Couscous is another rice alternative for weight loss. It only has 112 calorie content. Eating it plain is the best way to lose some fats and extra weight. Adding olive oil or butter can increase calories and add some fats but it is still at a healthy level.
7. Sweet Potato Rice
Sweet potato rice is another alternative to rice that is low in carbohydrates and calories. With sweet potatoes abundantly growing in many places, this can also be a low-cost meal.
This rice alternative is made by chopping sweet potatoes into pieces the size of rice grain. It is steamed until it is soft and eaten alone or with some other dishes. With its high Vitamin C and fiber content, it has become a healthy option for people aiming to lose weight.
8. Bulgur Wheat
Bulgur wheat is also called cracked wheat. When cooked, it looks like rice. Its high fiber content and plant-based protein can facilitate digestion and promote the health of your gut.
Low in carbohydrates and high on fiber and other minerals, it is a popular rice alternative for people that are trying to slim their waistline and reduce their weight.
9. Broccoli Rice
Broccoli is a leafy vegetable that is rich in Vitamin C, Vitamin K, iron, fiber, and potassium. Cut the broccoli into sizes as small as rice grains.
Sauteed broccoli rice is a delicious and filling meal with very low carbohydrate content. If you want to lose weight without fasting, this meal is a great rice alternative.
If you are fond of cereal food, Freekeh can be a great substitute for rice. Roasting and rubbing the grains from durum wheat result in a unique flavour. Among all grains, it has the highest protein and fiber content.
Having the same meal every day can be boring. Add variety by swapping rice with other grains for a low-carb and nutritious meal.