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10 Healthier Substitute for White Rice You Must Try
White rice is one of the primary sources of carbohydrates in our diets. It is quite common in many of our favourite dishes and makes for a filling meal. It tastes delicious with dal or gravy but we all know that it is not healthy. It stuffs us with more calories than we need and is devoid of essential minerals in its polished form. Hence, it is important to reduce its intake if you are on a low carb diet. You can also substitute it with some really good alternatives.
Delicious and Healthy Alternatives to Plain White Rice
These are healthy and delicious substitutes to plain rice that you can include in your diet:
1. Foxtail Millet (Thinai Rice)
Foxtail millet is the second most widely grown millet in the world and is abundantly available as rice. This millet is rich in minerals such as iron, protein, and fibre. Foxtail millet is recommended to diabetic people as it helps in controlling blood sugar and bad cholesterol levels while increasing the good cholesterol (HDL) in the body.
How to Make
Foxtail millet is just as simple to cook as rice and follows exactly the same procedure. For 1 cup of millets, add 2 cups of water and prepare in a pressure cooker for 2 whistles.
2. Black Rice
Black rice also called forbidden rice in Chinese is a very old and not surprisingly, a rare variety of rice which has been grown in India for centuries. It is primarily grown in the North East region where it goes by the name ‘Chak Hao’ and the southern parts of the country such as Tamil Nadu where it’s called Kavuni. Black rice is loaded with fibre and antioxidants. It has anti-inflammatory properties and acts as a detoxifier. It is also recommended for diabetics.
How to Make
Soak the rice in water for about 3 hours. Add one cup of rice to 2 cups of water and pressure cook for 3 whistles. Simmer for 10 minutes over low flame.
3. Navara Rice
Navara rice is highly revered among the red rice varieties for its rich aroma and unique medicinal properties. It is grown mostly in the southern parts of India and suits people of all ages as it is helpful for those suffering from illnesses. Its nutrient value helps build immunity against many of the common ailments. It is a fantastic weaning food for infants and highly recommended for pregnant women.
How to Make
Similar to preparing black rice, soak the Navara rice in water for 3 hours. Next, pressure cook for 3 whistles and let it simmer on a low flame for 10 minutes.
4. Quinoa
Native to South America, quinoa is a grain that is rich in protein and free of gluten. Now widely grown across India, quinoa is a wonder food for people who are on high protein diets. It is also easy to cook and can be incorporated into the everyday dishes prepared across the country. The grain is rich in protein, magnesium, vitamin B2, fibre and has a low glycemic index. So use this in place of white rice and reap maximum benefits from it.
How to Make
Soak the quinoa grain in water for 5 minutes and repeatedly rinse until the water starts to look clear. Place the rinsed quinoa in a rice cooker and pressure cook similar to rice with the same proportions of water to quinoa. If you wish to cook it openly, place it in a saucepan with a closed lid and cook similar to rice. Add some salt for taste.
5. Brown Rice
Swapping brown rice with white is an easier step for those looking for healthier alternatives to white rice. Being whole grain, brown rice retains all the nutrients that are lost when it is polished to white. Brown rice has a richer taste and about four times the fibre content of white rice along with other minerals such as phosphorous, manganese, selenium, niacin, thiamin and vitamin B6.
How to Make
Brown rice is best cooked in a small saucepan with a lid to retain all its goodness. Mix 1 cup of brown rice with two cups of water and boil in the saucepan for 35-45 minutes depending on the consistency that you like. Let it simmer for 10 more minutes and do not rinse.
6. Bamboo Rice
Bamboo rice is a type of delicious wild rice that is common to southern parts of India. It is actually the seed that comes out of a flowering bamboo which is at the end of its lifespan. Since the flowering pattern is unpredictable the availability of the grains isn’t steady. It is however highly sought after for its fertility-enhancing properties. Bamboo rice is also rich in Vitamin B6 and protein.
How to Make
Rinse 1 cup of bamboo rice with clean water and soak it in water for 30 minutes. Pressure cook soaked rice with 2.5 cups of water for about 6 whistles and simmer on low flame for 10 minutes. If there’s some water left, use it for soups or gravies as it is highly nutritious.
7. Barley
Barley has been cultivated for over 10,000 years as food for people and livestock. It is common is soups and stews and forms the base of some alcoholic beverages. Barley is also recommended for diabetic people as it controls blood glucose levels and lowers cholesterol.
How to Make
Barley takes longer to cook. Add one cup of barley to three cups of water in a saucepan and bring to a boil. Reduce the flame, close the lid and let it simmer for 45-60 minutes until tender.
8. Farro
The ancient Italian wheat grain is popularly known as Farro. It’s an ancient strain of hard wheat from western Asia that is popular in Italy. Farro is now widely being used in other continents such as Europe and North America. It is famous for its high fibre and protein content and is rich in B vitamins and magnesium too. The grain has a nutty flavour and chewy texture and we are sure you will enjoy eating farro. However, it is best avoided by people who are gluten intolerant.
How to Make
To boil farro, add one cup of grain to 2 cups of water and bring it to a boil in a saucepan. Cover the lid, lower the heat, and simmer it for 40 minutes until the grains have absorbed all the liquid and are tender.
9. Amaranth
Similar to quinoa, amaranth is an ancient grain which is packed with proteins, fibre, iron, calcium and has low carbohydrates. It was a staple of Mayans and Aztecs and is liked for its malty and slightly nutty flavour. It can be combined with other grains and added to soups and stews.
How to Make
Add 3 cups of water to one cup of amaranth and bring it to a boil in a saucepan. Lower the heat and simmer for 20 minutes until all the water is absorbed.
10. Bulgur
Another healthy alternative to white rice is bulgur, which is easily available. This grain is loaded with antioxidants and all the essential vitamins and minerals. The grain goes well with a range of common dishes. So, replace your white rice with bulgar now.
How to Make
In a saucepan, add 2 cups of water to 1 cup of bulgur and bring it to a boil. Cover with a lid and simmer for 15 minutes and drain excess water.
FAQs
1. What Is the Substitute for White Rice for Diabetics?
Diabetics can do well with whole grains such as brown rice and other fibre-rich grains. If they are looking to completely substitute rice, quinoa, farro, and barley are a good alternative for rice for diabetic people.
2. What Alternatives to Rice Are Good for Weight Loss?
Quinoa is an excellent alternative to rice as it is high in protein and fibre content and has fewer carbohydrates.
All of the grains mentioned above are easily available in the market and make an excellent substitute for white rice whether you are on diet or are trying to control diabetes.
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Brown Bread vs White Bread: Which Is Healthy
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How to master the art of “potty training” 😀 your baby
Hello mommies, well I assume that a task as delicate as handling very basic needs of babies isperformed by us dotting moms only. So to begin with, I am a mother of 22 months old baby girl. And she tells me whenshe has to do the poop. And
it has been the case since she started saying any meaningful words I.e. past 8-10 months.
Well here is my guide based on my personal experience.
1. Give your babies some free time from diapers. Atleast some hours during the day. If they are 24/7 in diapers it’s going to take long for them to learn the trick. Like i did notused diapers for my babyin the hot weatherunless we have
to be out or she is not well. And never during the night except for those chilly winter nights then diapersare real saviours. ( My favourite brand is pampers premium care.)
2. During the time when baby is free from diaper, take her to pee in the sink by ssshing as many times possible for you. This will take some time but once you start you can establish a pattern like in 30 minutes or 15 minutes or after feed or something
like that you will notice. With regular practice it will become more easier with fewer wet pants.
3. Watch for signs, body language of your baby before or while doing the poop. Passing smelly gas few times in sequence or applying pressure by closing mouth. Or some clue. If you are the primary caretaker you will know.
4. After seeing the sign take the baby immediately to washroom and try them to do the job by holding in your hands. ( for babies smaller than 6 months do that somewhere in house where it would be appropriate like on a piece of newspaper.) And keep speaking
something some sound some song or just telling that it’s potty time.
5. Don’t get disappointed if the trick doesn’t work just keep on trying. It will surely give results.
6. When you realise child is already pooping in the diaper or otherwise still take them to the potty seat.They should establish a connection between the two.
7. The key is patience and observation. Like when my baby was small she used to sucklethe boob even after being fed just before pooping. After she started walking she used to run here and there. So you have to keep on asking them and take
them straight away for business inside.
As mothers we are already overburdened with so many responsibilities but still I would suggest we should pay attention to the minutest details. On the hand, every child is different and learns on their own pace, all we can do be vigilant and keep on trying.
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It gives me immense happiness to share my experience in this platform, specially thanks to firstcry.
Starts with missing monthly mensuration cycle, buying pregnancy test and when it shows red it's a blend of scary and joyousness feeling. For further confirmation visit to nearest gynecologist and confirmation by same takes you to another world of dream, happy and imagination.
Although the journey from very 1st day to delivery is not an easy trip. With all those restrictions and extra care for the little life blooming inside the womb is sometimes hyper you sometimes bring smile to you.
Especially preparing roadmap and things for the new one to come, keeps energy always elevated and makes you to keep looking for stuff's online all the time.
Although development with each passing day and movement inside the womb is something which can be only witnessed by blessed ones only. Waiting eagerly for the expected day to come makes you so much excited that you forgets all suffering due to huge bump.
During visit to gynecologist for regular check ups when someone ask how many months, and the reply comes with such energy and proud 6months, such an awesome feeling, totally lost for words. Ultra sonography at gynecologist is the most mesmerising part as at that point you only theoretically known to you but during the test when you see the movement of baby and it's development and developed limbs takes to the seventh heaven of happiness.
And finally the auspicious day arrives as predicted by gynecologist. Somehow its scary, hard to express with words though, to be precise it's a strange feeling, through fear strong will rises to give birth the little one inside you. And finally group of doctors takes you to Operation Theatre and the new one is brought to earth after a period of growing inside womb of 9 months and takes you to new journey of motherhood. Read more
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A Perfect Mother
something we all strive to be , all the time
Women tend to be more sensitive compared to men. Once we become mothers we start thinking even more. Its is very good to be active, alert and introspect oneself . It helps in improvisation. But we often fall in a mental trap of becoming a perfect mother for our kids. We do so many things to prove that we are the best. In the entire process, we either go overboard in doing things or start feeling guilty. Guilty of not doing things the way we define them as perfect/best. Have you ever thought , what is the outcome of all this ?We doubt our self. Am I a good mother ? Am I doing enough ? Does my child think I am the best?What if i tell you that 'A perfect mother' is nothing but a myth. She does not exist in real life.Being a mom is not easy , it was never for anyone.So stop taking pressure. We all make mistakes and we learn from them. You love your child and no one on this earth needs a proof of that. Every-time you feel things are not moving as per your definition of perfect, relax. Keep in mind that each child is different. They all behave different and need different treatment. I remember one of my friend once comment after meeting my daughter . She said that my daughter is very disciplined and she wished she could have taught her baby the same. This is so wrong and you need to stop doing this to yourself. I agree, It is our moral duty to guide and teach our kids. And we do so many things to give them the best. I have myself taken advice from others, read books, watched parenting videos. But after doing all that , I realized that I am taking too much pressure. No matter how hard you try, there would always be a scope to become better. So what you need to focus on is, we all make mistakes and it is normal. Stressing out or taking unnecessary pressure will not do any good to you or your child. In-fact it will make things worse. If you are not happy, how do you expect your child or your family to be. So what you need to do is stop overthinking & love yourself. Stop judging yourself and stop under crediting yourself. Because a child does not need a perfect mother, they need a happy one.from a #mother’s-dairy Read more
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10 hours ago
Q. #asktheexperts What diet to give for 6+ months Babues
POOJA KOTHARI
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1 hour ago
A. Food for 6 Months Old Baby :
Start with very dilute purees and gradually thicken them as your baby gets used to it. -Fruits such as banana, apple, papaya, chikoo, apricots, prunes, mango, peaches are necessary for the overall growth and development of your baby.
Mohammad amin has added a new answer
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Q. #asktheexperts can i go for long trips with my 7 months old baby
Mohammad amin
Guardian of a 3 yr old boy
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A. if you are comfortable then go
Dr Sameer awadhiya has added a new answer
Expecting Mom due in 4 months
6 hours ago
Q. #asktheexperts plz suggest me medicine for toothache
Dr Sameer awadhiya
Paediatrician
5 hours ago
A. A proper assessment is required here so regarding this it is vmore favourable to contact your local doctor and accordingly he will guide in a proper manner.
If any more queries you can tgake online consultation on the platform for a detailed discussion .
shilpi Bhandari has added a new answer
Mom of a 3 yr 5 m old child
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Q. 3.5 saal ki bacchi ko vomitab syrap kitni or kab den khane se phle ya khane ke bad??
shilpi Bhandari
Mom of 2 children
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A. hello dear u can give it before but if child is vomiting regularly then don't keep on giving medication like this u need to know the reason it might be infection so please consult with the doctor for that
Dr Ghouse has added a new answer
Expecting Mom due in 9 months
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Q. i missed my periods 3 days ago today I checked then this result come. but when I checked yesterday afternoon the result is the second attachment . why this is happening I am confused 😕
Dr Ghouse
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1 hour ago
A. you had to wait few days this can be delayed periods. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Expecting Mom due in 9 months
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Q. i missed my periods on 5 my result is attached but when I checked in the yesterday afternoon it was little bit dark why this is happening and what to do
Dr Ghouse
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A. at present it is negative please wait few more days. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
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