Rice Alternatives

What is Rice?

Rice is a starchy grain consumed by almost half of the whole world. The food is mostly consumed by the people of Asia and Southeast Asia. Rice can be eaten in different forms. People can either make flour or boil it for consumption the stable food can also be mixed with vegetables to make it healthier. Warm and moist conditions are necessary for the growth of the rice plant.

Why Rice Alternatives?

There are a few disadvantages of consuming rice and some of them are listed below −

  • Consumption of rice can cause bloating

  • Blood sugar levels can increase

  • Can lead to stomach ache and indigestion

How to choose a Rice Alternative?

Rice has many advantages. If you are looking for an alternative, it should have the following benefits of rice −

  • Rice is a great source of carbohydrates

  • Brown rice has manganese, B vitamins, selenium, fiber, and many other nutrients

  • Maintain healthy weight

  • White rice is easy to digest

  • The grain is free from gluten

Top 10 Rice Alternatives

There are many alternatives to rice and we will discuss about some of them here in detail.

Alternative 1 – Cauliflower Rice

Cauliflower rice is also known as riced cauliflower. In order to make this rice, you have to shred the cauliflower. You will find 2 grams of fiber in a cup of cauliflower rice. It also provides calories which are 10 to 20 percent of the white rice. This rice is the best option for keto chicken and other such diets.

Alternative 2 – Rice Broccoli

Broccoli is shredded to make rice broccoli. This rice has low carbohydrates and it also gives low calories. So it is considered as one of the best alternatives to rice. It is a good source of vitamin C that helps in improving the immune system.

Alternative 3 – Quinoa

Quinoa is a seed which looks like grains after it is cooked. Quinoa is free of gluten and has much protein in comparison to rice. Quinoa consists of 9 amino acids which are needed by the body. This rice also provides minerals like copper and magnesium.

Alternative 4 – Shirataki rice

Shirataki rice is considered as an excellent alternative to rice. The quantity of carbohydrates is low and it provides less calories. This rice is made from Konjac root which is found in Asia. This alternative is rich in a fiber called glucomannan. The rice is difficult to find in shops but it is an excellent substitute for white rice

Alternative 5 – Brown Rice

Brown rice is a whole grain and includes all the nutrients needed by the body. The rice has to be chewed properly for easy digestion. The protein content is 25 percent more than white rice. It also has more fiber comparatively. Brown rice takes more time to get cooked properly. It should be cooked for at least 40 ins or more.

Alternative 6 – Rutabaga Rice

Rutabaga rice has a lower amount of carbohydrates. Rutabaga is a root vegetable which is a good source of vitamin C. It also has potassium and manganese for lowering blood pressure and making bones healthy. Cooking this rice is a bit tricky but it is healthier than white rice

Alternative 7 – Barley

Barley is a nutritious food which provides the same amount of calories as white rice. Protein and fiber content is comparatively higher. The grain looks similar to oats and has an earthy taste and chewy texture. The grain also includes niacin, zinc, and selenium. It also has antioxidants that help in protection of cells.

Alternative 8 – Chopped Cabbage

Chopped cabbage has low calories and carbohydrates. It has a mild flavor and can be readily found in different types of cuisines. The rice provides vitamins C and K. It can be easily prepared at home. This vegetable can provide protection from different problems like high cholesterol, heart diseases, liver problems and many more.

Alternative 9 – Couscous

Couscous seems like grain but it is a type of pasta made by using semolina or durum wheat. This food can be found in the Mediterranean and Middle East cuisines. Couscous is used as an accompaniment with other foods. The food has a lot of fiber and protein. It takes a very low time to cook couscous.

Alternative 10 – Bulgur Wheat

Bulgur Wheat is a rice alternative which consists of a lot of fiber. It also provides manganese which is a great option for strengthening bones. People who want a similar texture but low calories can opt for this alternative. The grain is cooked by boiling it in hot water. Extra water should be removed before serving.


White rice is a staple food which is consumed in the main course. Many people face problems like bloating, stomach ache, and indigestion. It can also increase blood sugar. People who face such problems can go for different alternatives which are healthier and have low amount of carbohydrates.

Updated on: 16-May-2023


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