What to Eat If You’re On a No-Rice Diet


Our plates look practically naked without this meal staple. However, if you want to lose weight and amp-up your well-being, contemplate on incorporating rice substitutes to your diet. Fortunately, there are quite a lot of alternatives to white rice. Take your pick from this list whenever your craving for white rice kicks in.

  1. Cauliflower

It only contains 150 calories a cup when stir-fried in olive oil. But when steamed without oil, it’s down to just 50 calories a cup. Plus, there are so many recipes online. You can chop it finely until it reaches the same consistency of rice grains.

  1. Sweet Potatoes

Bake or boil it without salt and with the skin on to get as low as 180 calories a cup. It tops the diet list of Paleo-friendly carbohydrates because of its richness in antioxidants, vitamins and minerals.

  1. Corn

A cup of sweet corn only has 124 calories. It also contains lower glycemic index, which is especially good for diabetics, and contains almost half the carbohydrate content of white rice. Plus, it has more fiber, protein, antioxidants and minerals, making it the most ideal alternative to rice in this list.

  1. Barley

This contains 640 calories a cup. But before you gasp at the amount of calorie it gives, note that health buffs consume only a quarter to a third of a cup of this grain. It’s considered healthier than white rice because of the amount of protein, fibre, potassium and other minerals it contains.

  1. Quinoa

Containing 222 calories a cup, quinoa has become the most popular alternative to traditional grain. To further stave off the amount of calories, mix only half a cup of quinoa with your choice of veggies. Although the carb content of this one is almost the same with white rice, its fibre and protein content is much higher, which makes this rice alternative a staple for vegans.

  1. Lentil

This legume is a smart option for a rice alternative, as it only contains 230 calories per cup and offer more health benefits. Lentils have insoluble fibre that prevents digestive problems such as constipation and helps stabilize blood sugar level.

  1. Brown Rice

Though it’s a type of rice, it’s not the processed and refined one that you’re trying to avoid, and it’s only 200 calories per cup. What’s good about unprocessed rice is that the fibre content remains intact and it still contains germ, endosperm and bran, which are all essential in slowing down the impact of carbohydrates in your blood sugar level.

So if you’re after a healthier diet, switch to these alternatives instead. They don’t only help with your weight management, but also protect your sugar levels and heart health, too.

Leave a Reply

Name and email are required. Your email address will not be published.