Rice is a common staple worldwide but is often avoided due to carb content or allergies. The article presents five healthier alternatives: quinoa, millets, bulgar wheat, cauliflower rice, and shredded cabbage. These substitutes are nutrient-rich and versatile, offering a balanced diet without sacrificing flavor or nutrition.

White rice, a staple in Indian cuisine, has raised health concerns due to its high-calorie content and lack of essential nutrients. Rice is known for being filling, nutritious, and affordable. However, some people avoid rice to reduce carb intake, cut calories, or due to allergies. Health experts suggest replacing white rice with healthier alternatives to support weight loss and manage diabetes. If you’re looking for nutritious options to replace rice, here are some listed below:

Dalia

Dalia, also known as bulgur or broken wheat, offers a similar texture and flavor to rice but contains only 76 calories per 91 grams, which is 25% fewer calories than white rice. Dalia is a great option for cutting carbs and losing weight.

Quinoa

Quinoa, a seed from South America, has recently gained popularity among fitness enthusiasts. “The tiny seeds are gluten-free and contain more protein than rice,” making it a complete protein source with all nine essential amino acids. Rich in copper and magnesium, quinoa is a nutritious choice.

Barley and millets

Barley, one of the oldest cultivated grains, provides more proteins and fiber than white rice and is packed with essential nutrients like Vitamin B, zinc, and magnesium. Millet, in forms like jowar, bajra, and ragi, is another gluten-free and nutrient-rich alternative.

Cauliflower rice

Cauliflower rice, a low-calorie vegetable, is favored in keto and low-carb diets. One must switch to increased cauliflower consumption, stating it is “extremely rich in nutrients.” Bamboo rice, derived from flowering bamboo, is rare but nutritious, containing Vitamin B and protein.

Brown rice

Brown rice retains its outer bran layer and germ, offering more fiber, minerals, and vitamins than white rice. Brown Rice is a low glycaemic index food, which contrasts with white rice’s high glycaemic index and potential for easy fat accumulation. Individuals should consult their doctor before making any dietary changes.