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  • Writer's pictureReni

Six Healthier Alternatives To White Rice - Mar 25

Rice is by far my favourite meal and i can eat it everyday. Over the years, i've had to look for some healthier substitutes and other substitutes in general. I still eat white rice because really, there's nothing exactly like it. However, there are a lot of substitutes that taste pretty decent l that I've incorporated into my meals and I've compiled a list for you. Not only are they healthier, they also add variety to your diet.


This is my favourite alternative to rice. It has a much higher fibre content, as well as a much higher protein content than Rice. In fact, quinoa is a complete protein and it contains all nine essential amino acids that your body requires. White rice is processed, which means that a lot of Its key nutrients have been stripped along the way. Quinoa is also gluten-free which is great for many and will keep you feeling fuller much longer than rice will. This means you're eating less. I prefer eating quinoa as a dry meal - cold, warm salads and stir-fry. For me, it is not an ideal substitute for rice and stew.


With brown rice, I always go for basmati. To me, it's more appealing to the eye. While its not a 100% alternative to white rice, taste-wise, i think it works just fine. I like to deceive myself that I'm eating 'egg fried rice' while I'm eating it. For some reason that's what it looks like to me. Fun Fact - All white rice starts out as white rice. To become white, the rice goes through a milling process which removes its husk, bran, and germ. While this increases the shelf-life, it removes a lot of its healthy nutrients. As brown rice is a whole grain still full of all its nutrients, it may help reduce cholesterol and reduce the risks of heart-related diseases. You can use brown rice for everything you use white rice for. It's literally the best alternative.


First of all, bulgur wheat is a pre-cooked product. This means that it's very easy to cook. It has a higher fibre content than rice and evenquinoa. One serving of Bulgur wheat makes up approximately 30% of your required daily intake. This will help prevent constipation. It also contains some antioxidants, and phytonutrients that help balance your hormones and if you're a woman, you know your hormones have a mind of their own. it is NOT gluten-free. As it is a whole grain, it will keep you feeling fuller for longer and will provide sustained energy. It also has a higher level of vitamins and minerals than rice. For me, this works better for a 'rice and stew' meal.


Fun Fact - Couscous isn't a grain, it's actually pasta. It is made from semolina, wheat flour and water. It isn't always whole-grain so it's worth checking the packet before purchasing. Couscous isn't a particularly low-calorie meal, as it mostly provides calories in the form of carbohydrates. Whilst it is similar in calories to rice, it contains more vitamins, minerals and proteins so it's slightly healthier. It's also a higher source of fibre than white rice.


I only found out about this recently. It's actually a type pasta but I can't believe how much it looks like rice. It's slightly higher in calories than rice so you'll need to be careful with portion size. i

It's however a very high source of fibre which is great for digestion. It also has similar carbohydrate content to rice but it has twice the amount of protein.


This is another healthier alternative to white rice. It's pretty much made by grating or shedding cauliflower. As water comprises most of its weight, it's very hydrating and provides a feeling of fullness, which may reduce your general caloric intake. Cauliflower is very high in fibre which means it can help reduce inflammation as well as promote digestive health.

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