Rice – especially white rice – is an integral part of Indian cuisine. Our taste buds are deeply moved by the subtle taste of rice in our extremely tasty dishes. Rice is rarely ignored and finds a place on our plates, be it an occasion or a regular meal. Although it is a common and dominant addition, rice does not contribute much in nutrients.
Rice is a rich source of carbohydrates, which makes it a clear no for people trying to cut back on carbs and lose a few inches off their waists. It lacks several essential nutrients, making it an unhealthy choice for people trying to follow a balanced diet. But as they say, there is always an option, an alternative door. Here are five healthy alternatives to rice to add to your diet.
Quinoa
Quinoa is one of the best alternatives to rice. It contains all nine essential amino acids that the body needs and is a great source of protein, making it an incredible option for vegetarians and vegans. In addition, Quinoa is completely gluten-free.
Dalia
Something common in almost every Indian household, Dalia or bulgur, is another great alternative. It is generally consumed as khichdi, upma or porridge. In addition to being low in calories, Dalia is also a rich source of magnesium, manganese, folate, iron, vitamin B6 and fiber.
Riced Cauliflower
Riced cauliflower is mild in flavor and has the same texture as cooked rice, making it the perfect alternative to white rice. It can be easily mixed with your curries without messing with the in-depth experience of the collection of spices that is your dish. Compared to the 100 calories that a half cup of white rice provides, cauliflower with rice only has 13.
Barley
Barley offers a chewy and earthy flavor and is another common and healthy alternative to white rice. Packing in nutrients like niacin, selenium and zinc, barley also has an increased amount of protein and fiber compared to rice.
ragic
Ragi, also known as Finger Millet, is another common crop that is readily available in India and can be substituted for white rice just as easily. Ragi is a rich source of protein and also has anti-inflammatory phytonutrients that help fight oxidative stress.
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