Top 20 Healthy Alternatives To White Rice

top 20 healthy alternatives to white rice
top 20 healthy alternatives to white rice

Rice is the commonly consumed staple food in the world. It is hard to get away from eating white rice. Because of its low price and easy cooking methods, white rice has become one of the go-to food for young people on a budget.  Nutrients in white rice are stripped away during processing. It is a plant-based food, with health benefits, but its nutrients are stripped off. Its big drawback is high calorie and carb content, which is harmful to people with diabetes. White rice has a high glycemic index of seventy-three. Stripping the outside layer removes vitamins, minerals, and antioxidants.

1. Bulgur Wheat

Bulgur can be an excellent replacement for white rice. A member of the cereal family, bulgur originated in Mediterranean culture. A single serving of bulgur contains six grams of protein and eight grams of fiber. Bulgur can be a great addition to your soups and veggie burger. It will help your gut in battling harmful bacteria.

1.Bulgur Wheat

2. Barley

Among the most popular health foods on Earth, Barley is another smart choice for low-carb and low-calorie dieters. Barley is a whole grain that comes from wheat grain and is harvested when they are green. It is an excellent source of niacin, selenium, and zinc.


3. Quinoa

Quinoa is the best source of protein, vitamin B, magnesium, and antioxidants with all nine essential amino acids. It is generally low in carbs and high in protein and fiber. Quinoa has carbs and a glycemic index of 53. It is a better choice than white rice for maintaining blood sugar levels and weight loss.


4. Pearl Millet

Pearl Millet is known as bajra in Hindi. Millet is a healthier version of rice because it is rich in protein, vitamins, fiber, iron, antioxidants, magnesium, potassium, and phosphorus. Iron in pearl millet help treats anemia. Pearl millet is the best plant-based gluten-free protein source.

4.Pearl Millet

5. Bamboo Rice

Bamboo rice is the seed of the drying bamboo shoot. It is also known as mulayari. Regular use of bamboo rice helps lower cholesterol levels and relieve joint and back pain. It has a shallow glycemic index in comparison to white rice.

5.Bamboo Rice

6. Freekeh

Freekeh is a green grain harvested from young wheat. Freekeh has a glycemic index of 43. It is rich in protein and fiber. One-fourth serving gives you eight grams of protein and four grams of fiber. The same serving gives you eight percent of your daily iron needs. It can also help you build muscle with its glutamic acid. In the body, this acid becomes glutamate, which improves brain functionality.


7. Farro

Farro is a nutrient-rich grain that is chewy and nutty when cooked. It is an excellent source of fiber, protein, magnesium, vitamin B, and zinc. Farro contains beneficial polyphenols, carotenoids, and selenium which can help protect against cancer, heart disease, and diabetes.


8. Cauliflower

It is the best rice alternative for weight loss because a half cup of cauliflower contains just 14 calories and three grams of carbs. You can also find orange & purple cauliflower varieties. It has even more nutrition than the white part. Cauliflower contains glucosinolates, a sulfur compound that can fight cancer cell growth. Cauliflower will provide you with a good amount of beta carotene and antioxidants, which can reduce inflammation. Potassium helps lower blood pressure. It can be turned into a rice alternative through a food processor or by finely chopping it by hand.


9. Cabbage

Cabbage is an excellent source of antioxidants, potassium, magnesium, and vitamin C and K. You can finely chop a cabbage or use a food processor and a small amount of oil for cooking. Vitamin K helps maintain blood circulation and bone health.


10. Shirataki Rice

Shirataki rice is also called miracle rice because it contains 90% water and 3% fiber. It has only five grams of calories with no sugar or fat. The only thing people don’t like about shirataki rice is that it is flavorless and a bit chewy. It is made from a root vegetable named the konjac plant.

10.Shirataki rice

11. Green Beans

Green beans are a popular side item for many meals. A single serving contains twenty-eight calories and only five grams of carbs. Served best with salads

11.Green beans

12. Broccoli Salad

Broccoli is a source of vitamin K, fiber, and potassium. Boiling the broccoli can reduces 90% of its nutrients, so try steaming, frying, or nuking them in the microwave.

12.Broccoli salad

13. Brussels Sprouts

Brussels sprouts are an excellent source of vitamin K, which is responsible for regulating calcium, increasing your calcium, and even preventing blood clots.

13.Brussels sprouts

14. Squash Fries

This delicious low-fat snack is cheap on carbs with just twenty grams. Instead of munching on French fries, try squash fries.

14.Squash fries

15. Kale

Kale is a fantastic snack for your body. It is a rich source of copper, potassium, calcium, and vitamin A. You can add it to your salad.


16. Whole Wheat Couscous

Whole wheat couscous has more amount of protein and fiber than fine couscous. Fiber helps you maintain blood sugar levels, lower cholesterol, and reduce the chance of heart disease.

16.Whole Wheat couscous

17. Whole Wheat Orzo

Wheat orzo is a rich source of antioxidants, vitamins, and minerals, including niacin, thiamine, zinc, magnesium, and folate. It helps you lose weight. Orzo is used to make pasta. One bowl of orzo pasta contains only 5.8 grams of protein and 1.8 grams of fiber.

17.Whole Wheat orzo

18. Brown Rice

Brown rice is the healthiest alternative to white rice because of its low glycemic index. A single serving of brown rice contains 88% of manganese. The insoluble fiber in brown rice help removes toxins from the digestive system.

18.Brown Rice

19. Buckwheat

Buckwheat is also known as beech wheat. Buckwheat is an excellent source of fiber, proteins, and vitamins. Because of its low glycemic index, it is the best gluten-free grain.  Manganese in buckwheat help improves heart health and metabolism.


20. Sorghum

Sorghum is also known as jowar in Hindi. White millet is rich in soluble and insoluble dietary fiber, protein, B vitamins, and minerals. It is one of the best gluten-free healthy options that keep your gut healthy. Jowar contains the highest amount of fiber in comparison to other cereal grains. It has a low glycemic index of 62 than whole wheat.