Certain types of diets eliminate rice from the daily menu due to its high carbohydrate content.
If you're on a diet and still find it challenging to remove rice from your daily meals, you can replace it with low-carb foods. Here are 7 rice alternatives, aside from brown rice, that you can try for your diet.
Whole Wheat Products
Despite having relatively high carbohydrates, the nutritional content of wheat is more diverse than rice. In 3.5 ounces of wheat, you'll find 13 grams of protein, 11 percent water, and 10 grams of fiber. Wheat also contains folate, selenium, phosphorus, copper, phytic acid, and lutein, all of which contribute to maintaining digestive health.
Shirataki
Shirataki can be a rice substitute for your diet. Besides being low in calories, this food, derived from the konjac plant, is also low in carbohydrates. Nevertheless, you can still feel full for an extended period. Shirataki contains natural fiber called glucomannan, which slows down the digestion process and stomach emptying, leading to prolonged satiety. With over 90 percent water content, there's no need to worry about the risk of obesity after consumption.
Potato Dishes
Unlike rice, which is primarily composed of carbohydrates, the nutrients in potatoes are more varied. In a single potato, you'll find potassium, vitamins B6 and C, phosphorus, potassium, manganese, and fiber. These components have numerous benefits for the body, such as improving metabolism, promoting digestive regularity, and maintaining heart health. Additionally, potatoes have relatively low calories, making them suitable as a rice substitute for a diet.
Quinoa Seeds
Quinoa is a grain that can serve as a rice substitute for a diet. Apart from being a low-carb food, quinoa is gluten-free and has a protein content exceeding that of rice. According to Healthline, quinoa is rich in essential amino acids, folate, iron, zinc, and riboflavin. These factors make quinoa popular among vegetarians. To cook, mix one-part dry quinoa with water and bring to a boil. Once all the water is absorbed, turn off the heat and wait a few minutes before consuming.
Boiled Broccoli
Another rice substitute for a diet is boiled broccoli. In a 57-gram container of broccoli, you'll find vitamin C equivalent to 25 percent of the total daily nutritional requirements. You can prepare it in various ways, such as grating or chopping it first, then boiling it over medium heat.
Cabbage
Cabbage offers a multitude of essential nutrients for the body, such as vitamins B6, C, and K, calcium, folate, protein, potassium, magnesium, manganese, and fiber. Consuming 75 grams of cabbage fulfills 31 percent of the total daily nutritional requirements. This vegetable is also beneficial for addressing digestive issues, aiding in lowering cholesterol levels, and maintaining heart health."
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