Rice Substitutes




By IRRI Images

With over 40,000 varieties, rice is one of the most abundant, most eaten and recognizable grain in the world. It is grown on every continent except Antarctica and is a staple food in many countries. Rice has a rich history, dating its consumption back to 5000 BC.

The most popular type of rice is white rice. This kind of rice starts off as brown rice containing a brown husk and bran upon the kernels. White rice comes about by removing the brown husk and bran then polishing. The bran contains most of the nutrients and removing this decreases the nutritional value; making it mainly comprised of carbohydrates. [1,2] In an attempt to combat this, many companies fortify and enrich the rice with vitamins and minerals to replace what has been lost. This puts it into the category of a highly refined food.  The process it goes through decreases its fiber value which is proven to lead to sugar spikes; making it a problematic food for those with high blood sugar.

Substitutions for White Rice

Brown rice is an obvious substitution for white rice. It contains manganese, 25% more protein, 6 times more fiber, and higher antioxidant content. Most people dislike brown rice because its a little chewier than white rice. Fortunately, there are many other options for a substitution.

Quinoa (keen-wah)

This gluten-free food is actually a seed that originates from South America. It has 9 times more fiber than rice and double the protein. There are three main kinds of quinoa (out of 120 varieties): white, red and black. White or ivory quinoa is one the most popular and takes the least amount of time to cook.
Quinoa is easy to digest and helps maintain healthy blood sugars. Because it contains potassium and magnesium, it is a great aid against heart diseases. Magnesium relaxes the blood vessels; allowing better blood flow and nutrient delivery while potassium is known to prevent strokes and improve heart rhythm. [3]

Buckwheat

Again, this is one of those foods that many believe is a grain but in reality, it is a dried fruit seed. It contains a great supply of flavonoids. These flavonoids are phytonutrients that extend the action of vitamin C. In combination with other compounds (like rutin), the flavonoids in buckwheat help to improve blood health and lower the risk of heart diseases. [4] It is a significant source of amino acids and it is gluten-free. It contains about 155 calories per cup-serving and 6 grams of protein. Studies have shown that buckwheat can lower cholesterol thus lowering the risk of stroke and heart attacks.

Bulgur

This whole wheat is unlike white rice in many ways. It can be stored for a very long time without being stripped, it's naturally resistant to mold and its a much better source of vitamins and minerals. Its an excellent source of dietary fiber, providing 25% in every one cup serving. It has anti-inflammatory properties and can help lower cholesterol.
Bulgur is still processed today in the similar fashion of its ancient Mediterranean origin. It is parboiled and dried before being sold which has only minimal effects on its nutritional value.[5]


Barley

This grain used to be considered peasant food for many years. Even now it is not very popular in the West as a substitute for rice and main dishes. Many may consume barley in bread and other baked goods.
Barley is high in many minerals like selenium, copper, chromium, and phosphorus. It has fewer calories than quinoa but higher in fiber. Like the other substitutions mentioned, it can help lower heart disease,  lower blood sugar, and control blood pressure.
Hulled or dehulled barley is sold at markets and with both of these types, benefits can be reaped. You want to steer clear of pearled barley as this type is more processed and refined.[6,7]


All of these substitutions will help you feel fuller for longer periods of time; leading to eating less and weight loss. Those who are sensitive to gluten should avoid barley and bulgur. Soaking and sprouting the grains can reduce the amount of gluten and increase their nutritional value.
They are such versatile foods and can be used in soups, salads or as side dishes. Here is one of my favorite ways to enjoy quinoa for breakfast:


2 cups of Quinoa
2 1/2 cups of water
One diced apple
1tsp of Cinnamon
1/2 tsp of vanilla
Honey to sweeten (or your favorite healthy sweetener)
Optional: raisins and chopped dates and 3tbsp of almond milk

You can cook the quinoa according to the directions on the packaging but add the cinnamon before adding the water, stirring constantly until the quinoa is heated. Add the water slowly and allow it to reach a boil. Reduce the heat and add the apples and vanilla. Once the water has nearly evaporated turn off the hob and remove from the heat, and cover the quinoa. When the water has completely evaporated add the chopped dates, raisins (or other dried fruit of your choice) almond milk and honey. Stir and enjoy!


Disclaimers

  • All product reviews are based on my experiences. Please be advised that everyone may not have the same experience. I am not affiliated with any product or marketing unless otherwise noted. Please check with manufacture disclaimers prior to use of any product.
  • All advice, information, and remedies should be taken into severe consideration. Please contact your health practitioner or holistic practitioner if you are struggling with a disease or currently taking any form of medication, pregnant or breastfeeding.
  • These statements-unless otherwise noted- have not been evaluated by the FDA 



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