Healthy Rice Alternatives

7 Healthy Rice Alternatives In 2022

Rice is an integral part of most of our diets. On average, we eat more rice than we think and it is a good source of additional carbohydrates.

Although rice is good, at some point it gets a little boring and tiresome, and honestly, you may have tried all the rice options that got you here. Welcome to rice alternatives you didn’t even know existed.

In this article, I’ll tell you about the 7 healthiest rice alternatives if you’re looking for healthier options than the usual rice diet.

In this article, you will also learn why rice is important in your diet as well.

Why is rice an important part of your diet?

As mentioned, rice is a staple in the daily diet of many people around the world and accounts for the majority of carbohydrates consumed. However, including rice alternatives in your diet is not a bad idea. And some of them are also very healthy – much healthier than your rice.

In today’s society, there are constantly a lot of opinions about whether it’s healthy to eat so much rice, so let’s address those opinions. Over time, white rice has been labeled as an unhealthy part of the diet, but the facts show that this is not true. White rice fulfills many health needs and is beneficial if eaten in moderation.

White rice has some special properties. Its grain is stripped of some nutrients and the endosperm remains, whereas in brown rice the nutrients are retained. If white rice is consumed too often or is not cooked properly, it leads to certain health complications.

You may develop certain diseases such as type 2 diabetes, high blood pressure, and some heart problems. To maintain a healthy diet, regulating the amount of rice you consume is important. White rice is used in weight loss diets but has no real effect in the process.

If you have digestive problems, white rice is best because it is easy to digest and has a mild taste.

Brown rice, on the other hand, is generally known to be a healthier choice than brown rice. Unlike white rice, its grains contain nutrients and are recommended as a dietary substitute when possible.

Red rice is rich in nutrients and should be included in our diet as it promotes bone health. It is also a good source of vitamins, iron, fiber, and antioxidants. Red rice lowers cholesterol, prevents heart disease, promotes weight loss, and relieves asthma.

Should I avoid rice to lose weight?

According to experts, a weight loss diet should aim to burn fewer calories per day, creating a caloric deficit. People don’t like rice because it is high in calories and carbohydrates. However, it is not necessary to cut out rice completely.

What will happen if I Don’t eat rice for a month?

Not eating rice for a month will only result in weight loss if there is a caloric deficit. However, there are other foods you can eliminate from your diet to reduce your caloric intake. Chips, sugary foods, soft drinks, white bread, sausages, and flavored yogurt are just a few examples.

What type of rice has the fewest calories?

  • White rice: 1 cup of cooked white rice has 204 calories.
  • Brown rice: 1 cup of cooked brown rice has 216 calories.
  • Jasmine rice: 1 cup of cooked jasmine rice has 180 calories.
  • Wild rice: 1 cup of cooked wild rice contains 166 calories.

7 Healthy Rice Alternatives

For most people, rice is an alternative because of its taste and quality, but I have good news for you.

There are many alternatives to regular rice, and we’ve compiled a list of 7 healthy alternatives to help you change your diet and make your eating more enjoyable.

Without wasting time, let’s take a look at 10 healthy alternatives to rice:

1. Fricke

Fricke is similar to barley and farro and is a whole grain product. It is made from wheat grains that have been harvested while still green. It is very rich in protein and fibre.

It is also known to be rich in iron, which is essential for the formation of healthy red blood cells. To prepare freekeh, you bring it to a boil in water over high heat, then reduce the heat to medium and cook until soft.

A fricassee is available in online stores and local shops.

2. Farro

Farro is a healthy alternative to rice and a whole grain product. It has a nutty flavor and thick texture and resembles barley but has slightly larger grains. Farro is renowned for having a lot of protein. Add legumes such as chickpeas or black beans to get the proper protein content from farro.

To prepare farro, cook dried farro in water over low heat until soft. You can buy farro in local stores or online. It can be used like rice but has a stronger nutty flavor and a crunchier texture. It is similar to barley, but the grains are larger.

3. Whole Grain Orzo

Orzo, a pasta type, resembles rice in shape, size, and texture. Whole grain orzo contains more fiber and protein than regular orzo, making it a healthier and better alternative to rice.

It is high in calories, about 50% more than a comparable serving of rice.

Whole grain orzo is an excellent source of fiber, which aids digestion and peristalsis by increasing stool volume and making stools softer.

When cooking orzo, they should be cooked in water over low heat until they are quite soft, then the water is drained off and they can be served. You can buy the whole orzo at local stores and online stores.

4. Chopped cabbage

Chopped cabbage has always been known for its low calorie and carbohydrate content and mild taste, making it one of the best and healthiest alternatives to rice. It is rich in vitamins C and K: half a cup provides 31% and 68% of the daily requirement, respectively.

The vitamin K component is important for blood clotting and circulation and plays an important role in bone health and formation.

When preparing sliced cabbage, chop it by hand or with a food processor. Cook it for a few minutes or until soft on low heat with a little oil. 5.

5. Barley

Barley is a cereal closely related to wheat and rye. It almost resembles oats and has a thick texture and an earthy taste. It contains slightly more protein and fiber than rice.

In addition, barley contains many nutrients. A 1/2 cup (81 g) provides more than 10% of the daily requirement of niacin, zinc, and selenium.

To cook the barley, bring half the hulled barley and 4 servings of water to a boil, reduce the heat to low, and cook until the barley is soft, about 25-30 minutes. Drain excess water before serving.

6. Whole grain couscous

Popular in the Mediterranean and Middle Eastern cuisine, couscous is a type of pasta made from small pieces of flour.

Compared to traditional couscous, whole grain couscous is rich in fiber and protein, making it a healthier choice. Couscous is much smaller than rice and adds texture to the dish.

When cooking, mix one serving of couscous with one serving of water and bring to a boil. Then remove it from the heat and simmer for about 5 minutes, closing the lid tightly to keep it warm. Stir with a fork and serve.

Whole wheat couscous may be hard to find in your supermarket, but you can easily buy it from a good online store.

7. Rice Broccoli

Like cauliflower and rice, broccoli is a healthy and low-calorie alternative to regular rice, especially for those on a diet. Rice broccoli is rich in vitamin C, which acts as a powerful antioxidant, prevents cell damage, and is also important for strengthening the immune system.

Like cauliflower and rice, broccoli and rice can be prepared by grating or chopping the broccoli in a food processor. It should cook rice broccoli over medium-high heat with a little oil. Rice broccoli is also available in stores.


This healthy alternative to rice replaces bland taste and texture and provides many nutrients that rice cannot. They are a great addition to your diet, and some will really come in handy if you are a vegetarian or only follow a low-carb diet.

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