10 Healthy Alternatives to White Rice

10 Healthy Alternatives to White Rice

More than half the world's population - over 35 million - depend on rice as a daily food source. White rice is the most common, but are there better alternatives?

1.Cous Cous

Cous Cous is Morocco's national dish, and it is delicious! It's a great alternative to white rice, with lower GI and calories. It also contains healthy iron and calcium.

2. Barley

Barley is great for people with diabetes and digestion problems. It has a high soluble fibre content which helps slow the absorption of sugar. Barley will also give you a lot of energy, as it has high calorie content.

3. Quinoa

Quinoa has double the amount of calories in white rice, which at first seems like a lot. However, quinoa has an abundance of healthy amino acids and proteins that white and brown rice doesn't have.

4. Millet

Millet is a cereal grain which is both wholegrain and gluten free, and so packed with fibre and protein. While millet does not have a strong flavour on its own, it's a great addition to dishes with lots of flavours and spices for it to absorb.

5. Shredded cabbage

Shredded cabbage, especially eaten raw, is a great healthy choice - with over three times the vitamin C you need a day, as well as having a very low calorie count.

6. Broccoli or Cauliflower rice

Broccoli or cauliflower rice is finely chopped, both with very low carb contents. This sort of rice is most suited to those on a keto diet or those with diabetes.

7. Konjac rice

Konjac rice is made from konjac, a root plant from Japan. It is high in fibre and thus, very keto friendly. Cook el dente for a better bite.

8. Farro

Farro is a mixture of three grains - einkorn, spelt and emmer. You can buy it wholegrain, pearled or semi-pearled according to preference. It has far more protein than rice and is an excellent source of fibre.

9. Freekah 

Freekeh is made from green durum wheat that has been roasted to give it its unique flavour. It's calorie and carb-dense but a great source of protein, iron and fibre. From North Africa too which is a bonus! 

10. Kamut 

Kamut, otherwise known as khorasan wheat, is an ancient wheat that can be added to breads, pastas, side dishes and stews. This wheat is not gluten free, many people find it easier to digest so it's a great white rice alternative. 

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