5 Healthy Alternatives You Can Have Instead Of White Rice For Weight Loss

Rice Alternatives For Weight Loss: Rice is considered a staple in Indian cuisine and cultures around the world. Known for being filling and affordable, white rice has raised health concerns due to its high calorie content and lack of essential nutrients. It is a refined grain that has been stripped of its bran and germ, which are the most nutritious parts of the grain. White rice is lower in fibre, vitamins and minerals than whole grains. High in carbohydrates, rice can spike blood sugar levels and can leave people feeling hungry even after eating. Heath-conscious individuals and those who are looking to lose weight are opting for healthy alternatives to white rice.

There are plenty of healthy alternatives to rice available in the market. These nutrient-dense, fibre-rich substitutes not only keep the energy levels steady but also improve digestion and support weight loss without compromising on flavours and satisfaction. The healthy substitutes for white rice are vibrant and fulfilling and elevate the weight loss process and keep the fitness journey on track. Here are five healthy alternatives you can have instead of rice for weight loss.

Healthy Rice Substitutes For Weight Loss

Dalia

Also known as bulger or broken wheat, this is a whole grain that has been parboiled, dried and cracked. Dalia has a nutty flavour and a chewy texture. Besides, it is a good source of fibre, vitamins and minerals. Bulger is easy to make and can be used in salads, soups and stews.

Brown Rice

This is a whole grain and retains its bran and germ. This makes it a food source of fibre, vitamins and minerals. It also has a lower glycemic index than white rice, making it perfect for diabetics as it does not cause a rise in blood sugar levels.

Quinoa

Quinoa is a source of complete protein and contains all nine essential amino acids that the body needs. It is also high in fibre and other nutrients like iron, magnesium and zinc. It has a mild, nutty flavour, making it a versatile grain that can be used in a variety of dishes.

Brown Rice Is A Healthy Rice Alternative (Image Credits: Canva)

Cauliflower Rice

This is a low-carb, low-calorie alternative to white rice. This is made by grating or processing cauliflower into rice-sized pieces. Cauliflower rice is a good source of fibre and vitamin C. It also has a mild flavour that makes it a good substitute for white rice in many dishes.

Barley

This whole grain is high in fibre, vitamins and minerals. Barley has a chewy texture and nutty flavour. It is a good source of beta-glucan, a type of fibre that can help lower cholesterol levels.

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