13 Healthiest Rice Alternate options, From a Dietitian

Whether or not you’re searching for a rice various for various dietary patterns, akin to low-carb and paleo diets, or have merely run out of rice, there are many choices to strive, like barley, quinoa, teff, and cauliflower.

Riced cauliflower is a well-liked rice various for these following low-carb diets. That is made by pulsing chunks of uncooked cauliflower in a meals processor till it turns into a rice-like texture.

Riced cauliflower may be very low in energy and carbohydrates. One cup accommodates simply 20 energy and fewer than 1 gram (g) of carbs.

Cauliflower is excessive in vitamin C, folate, and potassium.

Quinoa is a naturally gluten-free historical grain. It is nice for folks with celiac illness or gluten intolerance.

Quinoa is very excessive in protein, in addition to magnesium, a mineral wanted for blood stress and blood sugar regulation. One cup of cooked quinoa covers 28% of the Every day Worth (DV) for magnesium.

Amaranth is a complete grain that’s excessive in protein, magnesium, and iron. It has 9.35 grams of protein per cup, over 62% extra protein than the identical serving of white rice. One cooked cup of amaranth additionally covers 38% of the magnesium DV and 29% of the DV of iron.  

Couscous is a gluten-containing grain generally utilized in African and Mediterranean delicacies. It’s excessive in selenium, a robust antioxidant that performs an vital position in immune and thyroid perform. One cup covers 50% of your every day selenium wants.

Barley is an effective possibility in the event you like a chewy-textured grain and usually are not delicate to gluten.

It’s a good supply of selenium, B nutritional vitamins, iron, and fiber. One cup of cooked barley supplies 6 grams of fiber, or 21% of the DV for fiber.

Buckwheat is gluten-free. It is a sensible choice for folks with excessive ldl cholesterol as a result of it accommodates vitamins and phytochemicals (wholesome plant compounds) akin to fiber, proteins, and flavonoids that assist decrease ldl cholesterol and triglyceride ranges in your blood.

The soluble fiber in buckwheat helps stop your digestive tract from absorbing ldl cholesterol. Buckwheat can be wealthy in magnesium and potassium.

Teff is an historical grain that is available in a number of colours, together with purple and white. It has a low glycemic index (GI), that means it has a decrease affect on blood sugar ranges in comparison with grains like white rice.

Since teff has much less of an affect on blood sugar, it makes it a sensible choice for folks with prediabetes and diabetes.

Oats are mostly consumed for breakfast, however they are often loved at any time of day and used rather than rice. 

Metal-cut oats have a chewier texture than rolled oats, making them a more sensible choice as a rice substitute. They’re additionally greater in fiber and protein than rolled oats.

Oats are a superb supply of fiber, nutritional vitamins, minerals, and useful plant compounds. Often consuming them could cut back coronary heart illness threat components like low-density lipoprotein (LDL) ldl cholesterol, in addition to assist digestive well being.

Like cauliflower, broccoli may be made right into a low-carb and paleo-friendly rice substitute. Broccoli is excessive in fiber and important vitamins like potassium, vitamin A, folate, and vitamin C. It is also full of flavonoids and carotenoids.

Following a eating regimen excessive in broccoli and different cruciferous greens could decrease your threat of coronary heart illness and sure cancers.

Riced broccoli is made in the identical means as riced cauliflower: by pulsing chunks of uncooked broccoli in a meals processor till it takes on a rice-like texture.

Sorghum is a gluten-free grain that’s excessive in protein, magnesium, B nutritional vitamins, and several other protecting phenolic compounds akin to ferulic acid, gallic acid, luteolin, and apigenin. These compounds could assist decrease irritation in your physique, defending you from continual (long-term) circumstances like diabetes.

Freekeh (also referred to as inexperienced wheat) is roasted, immature wheat. Research present that there are about twice as many antioxidants, flavonoids, and phenolic compounds in freekeh as in common wheat.

Farro is a sort of historical wheat that has a chewy texture and nutty taste. It’s extremely nutritious, offering fiber, protein, and minerals like iron and potassium.

As a result of it is a sort of wheat, folks with gluten intolerance or celiac illness ought to keep away from consuming farro. 

Konjac rice (also referred to as shirataki rice) is made out of the roots of the konjac plant. It’s excessive in a soluble fiber referred to as glucomannan, which helps you’re feeling fuller longer and helps digestive well being.

There are some things to remember when selecting a rice substitute. 

Gluten: Rice is of course gluten-free, so it’s a secure alternative for these following gluten-free diets. If you could keep away from gluten, it’s important to select a rice substitute that’s additionally gluten-free, akin to quinoa, riced cauliflower, or amaranth, whereas avoiding gluten-containing grains, like freekeh and barley.Grains and Carbs: When you require a grain-free or low-carb rice substitute, strive riced broccoli, riced cauliflower, or konjac rice.Texture and Style: Completely different rice alternate options have totally different textures, tastes, and cooking necessities. All the time comply with preparation directions to make sure the very best recipe outcomes.