10 Healthy Alternatives to White Rice

10 Healthy Alternatives to White Rice

August 30, 2019 35 By William Morgan


Whichever friend told you white rice is healthy…
Drop them! I mean drop them as a friend. Not
physically. They’re probably too heavy anyway
from all the calories they’re eating…
People seem to hear the word “rice” and
automatically think low calories. The truth
is only certain types offer this benefit.
In the case of white, a single serving contains
53 grams of carbohydrates, and I don’t know
about you but a one serving ain’t gonna
fill me up. If you’re trying to shed a few
off the old waste line, there are plenty of
great foods that work as substitutes.
Ever heard of bulgur? How about Vitamin K?
Which great side item helps fight Alzheimer’s?
All that and more will be answered on our
list of 10 Healthy Alternatives to White Rice.
Before we begin, don’t forget to hit that
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content.
“So why white rice? It can’t be that bad…”
You’re right, there are plenty of other
foods worse for you than white rice. “That
doesn’t answer my question. Why white rice?
It’s what I survive on.” To be honest,
you may just have answered your own question.
Because of its cheap price and easy cooking
methods, white rice has become one of the
go-to foods for young people on a budget.
Due to its process after harvest, many of
its nutrients are stripped away. Since it’s
eaten in such large quantities, this can take
its toll on your health. Here are some potential
replacements:
Barley
We know, some of you guys are probably scratching
your heads and thinking, “Barley, that sounds
gross!” Well, we hate to break it to you,
but if you’re among the 99% of folks who’ve
tried soup in their life, you’ve already
had it.
Barley is a cereal grain found in a variety
of healthy foods. It contains many great nutrients
including fiber, vitamin B1 and copper among
others. These can help your digestive system
as well as reduce bacteria in your gut. “But
how does it help me lose weight?” Well it’s
simple. Barley carries hormones that release
into your body upon consumption. This boosts
your metabolism, allowing you to shed pounds
quicker.
Bulgur
Let’s get this out of the way. “Bulgur”
doesn’t exactly sound like something you
want to ingest.
But keeping with our theme of weird-sounding
food items, bulgur can be a great replacement
for white rice. A member of the cereal family,
bulgur originated in Mediterranean culture.
Another ingredient in your favourite soup,
Bulgur can also be a fantastic addition to
veggie burgers along with regular vegetables
and spices.
While it may contain 34 grams of carbs, a
single serving also contains 6 grams of protein,
8 grams of fiber and 10 milligrams of calcium.
The wheat will also assist your gut in battling
harmful bacteria.
Green Beans
Now at this point, you may be asking yourself,
“What kind of list is this?” – “Is this
a conspiracy to make me eat boring vegetables?”
– “Is my mom setting me up?” Don’t worry,
we’re not trying to force bland-looking
vegetables down your throat. Don’t like
green beans? We can always talk about more
bulgur…
Green beans are a popular side item for many
a meal. A single serving contains 28 calories
and only 5 whole grams of carbs.
Quinoa
Among the most popular health foods on Earth,
Quinoa is another smart choice in the world
of weight loss. A gluten-free pseudocereal,
a single cup of quinoa can hold up to 8 grams
of protein, 5 grams of fiber, as well as large
amounts of iron, potassium and copper.
Served best with salads and other greens,
quinoa’s mix of nutrients help lower blood
sugar and cholesterol. Plus, how often do
you come across health food with such a cool
sounding name?
Cauliflower
When it comes to fun, nothing says it quite
like cauliflower… That was a joke. But did
you know that the most boring sounding vegetable
can be the healthiest for you? While your
inner child is probably screaming and pounding,
just follow along for a second. Cauliflower
is high in fiber and provides antioxidants
which help stop cancer cells from growing.
This stuff might be saving lives.
While cauliflower itself will suffice, chicken
cauliflower fried rice is great looking for
those looking for a little more flavour.
Rice Pilaf
While we’re on the topic of exciting and
healthy blends, this one is sure to give your
tastebuds a much needed boost. While white
rice is normally used as the base for pilaf,
any type will suffice as you’re looking
to enhance the overall taste. For all of our
beloved bulgur enthusiasts out there, you’ll
be happy to know that many cultures even use
this as a substitute. Other pilaf ingredients
include spices as well as various meats and
dried fruits.
Squash Fries
Looking to be healthy all while keeping your
cool factor alive and well? Squash fries will
do the trick. While thinking about squash
can make most shiver, we assure you that squash
fries are nothing to cringe over.
This delicious, low-fat snack is surprisingly
cheap on carbs at just 20 grams. Instead of
chowing down on grease-soaked, salty French
fries, squash fries prove to be a fresh and
tasty new food.
Brussel Sprouts
I hope we’re not driving you away with our
choices, but we’re trying to help you! Expand
your mind, guys. Ever heard of Vitamin K?
Well it’s responsible for regulating calcium,
increasing your metabolism and even preventing
blood clots. Since the average adult requires
a minimum of 90-120 micrograms per day, Brussel
Sprouts are more than enough as they contain
150 mcg per ½ cup.
Broccoli Salad
Navigating the world of vegetables can be
tricky. There are just too many healthy choices
to choose from. Developed as a wild cabbage
during Roman times, Broccoli eventually spread
across the world to become the most hated
food on your child’s plate. We think it’s
time to change its legacy.
Like Brussel sprouts, broccoli is a great
source of Vitamin K, as well as fiber and
potassium. Add some red onions, sunflower
seeds and dried cranberries and you have yourself
one heck of a nutritious salad. Be cautious
when cooking however… Boiling your broccoli
tends to drain 90% of its nutrients. You’re
best off steaming, frying or nuking them in
the microwave.
Kale and Squash Salad
When it comes to the pallets of most young
people, they’re not exactly diverse. Bringing
up kale is enough to have you running for
the hills. Just hearing the word makes some
people say, “On second thought, I think
I’ll stick with bulgur”. Like it or not,
kale is amazing for your body. Along with
the usual nutrients of copper, potassium and
calcium, kale also contains a large amount
of Vitamin A, which can strengthen your immune
system, lungs and kidneys. With these kinds
of benefits, WHY NOT use it as a base for
your salad?
When you’re not busy eating them as fries,
mix some squash in as well as pomegranate.
The antioxidants offered from this mixture
may act as an effective agent against Alzheimer’s
disease.
What’s your favourite item from this list?
Is there a substitute that you have for white
rice that we may have missed? Sound off on
the comment section and don’t forget to
subscribe to the Bestie Channel. Bon appetit!