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15 Recommended Alternative Foods Apart from White Rice that are Healthy and Good for Diet

Timesofummah.comAlternative staple foods other than rice are basically a lot. Rice is known to be a food that is very liked by the people of Indonesia. Most Indonesian people will not feel full if they have not eaten rice. This is because rice is one of the foods that contain high carbohydrates, so it can be a daily source of energy for the body.

Besides being rich in carbohydrates, rice is actually a food that is rich in nutrients. Some of the nutrients in rice are fiber, protein, magnesium, and zinc. However, rice is one of the foods that have a high glycemic index content. The purpose of a high glycemic index is to make rice easier and faster to break down into sugar so that it will be absorbed by the body.

This is what makes someone who eats too much rice, will make glucose levels in the blood increase. Of course this is quite dangerous for the body, especially if the person has a history of certain diseases, such as diabetes. Not only that, people who consume rice in excess can cause weight gain to lead to obesity.

Currently, some people are starting to choose to eat more varied staple foods as an alternative to rice. The reasons behind these changes, of course, vary. In general, people who choose alternative foods other than rice are due to being on a certain diet program. For some people, choosing alternative foods other than rice is of course quite burdensome. The reason is, Indonesian people are very familiar with rice as a staple food every day.

Well, in this article we will discuss various alternative foods besides rice. For those of you who want to choose alternative foods other than rice, it is still recommended to meet the needs of carbohydrates in the body. Therefore, you can choose various types of other substitute foods as an alternative to rice that is still delicious, nutritious, and nutritious.

15 Alternative Foods Apart from Rice

15 Recommended Alternative Foods Apart from White Rice that are Healthy and Good for Diet

The following are fifteen alternative foods besides rice that has successfully summarized for all of their friends, including:

1. Shirataki

The first alternative to rice is shirataki. Shirataki itself is a food that has a noodle-like shape with the basic ingredients of glucomannan or a type of fiber derived from the roots of the konjac or konnyaku plant. This type of noodle has been consumed by many Japanese people.

Shirataki can be said as a food that has a fairly high calorie content, which is 3 kcal per serving or about 85 grams. How to serve shirataki dishes can also be said to be quite easy. You just need to boil the shirataki in water for two minutes, then, you can reheat it using a non-stick frying pan.

2. Corn

The second alternative food besides rice is corn. Corn is certainly no stranger to Indonesians. Jagong itself was able to be used as a source of carbohydrates that can replace the function of rice.

As quoted from Very Well FIt, in 100 grams of corn kernels there are about 86 calories and various types of B vitamins. As an alternative food to rice, corn contains a lot of fiber to help lower bad cholesterol levels in the body. How to eat corn can be served as well as rice or flour.

3. Potato

The third alternative food besides rice is potatoes. After corn, potatoes can be a food that can be used as a substitute for rice. Potato itself is known as one of the tubers that has a fairly high fiber content. This can make potatoes very suitable for maintaining digestive health.

How to eat potatoes is also quite easy, you just boil or steam the potatoes to be served with a variety of other side dishes. You can also make potatoes into mashed potatoes or often called mashed potatoes. Grown potatoes are usually chosen to have a more savory taste.

4. Oatmeal

The fourth alternative food besides rice is oatmeal or often referred to as oatmeal. The fiber content in oatmeal can make the body feel full longer than rice. This of course makes oatmeal a suitable food for people who want to lose weight.

According to the Healthline website, 100 grams of oatmeal can store up to 68 kcal of calories. In addition, oatmeal also contains other nutrients, ranging from vitamin A, calcium, potassium and of course vitamin B6. Someone who consumes oatmeal regularly every day will be able to lower cholesterol and blood sugar levels so that it is healthier for the body.

5. Brown rice

The fifth alternative food besides rice is brown rice. Although it has almost the same shape as white rice, brown rice is a source of complex carbohydrates that have a fairly low glycemic index. Not only does it have a low glycemic index, brown rice also contains high levels of vitamin B6, zinc, and iron.

Brown rice can be an alternative food other than rice that can be consumed just like when eating white rice. However, the difference in how to cook brown rice with white rice lies in the amount of water. Brown rice requires a lot of water so that it has a texture that is not hard like ordinary white rice.

6. Sweet potato

The sixth alternative food besides rice is sweet potato. Besides potatoes, sweet potatoes can also be used as a substitute for rice. It is known that every 100 grams of sweet potato has a calorie content of 86 kcal and a protein content of 1.6 grams. There are many ways to consume sweet potatoes, from boiling, steaming, even frying them.

For those of you who like to cook, you can add other ingredients to sweet potatoes. However, you still have to pay attention to the addition of food ingredients so that the calories in sweet potatoes do not increase. Some people often make baked sweet potato donuts as a delicious and easy snack dish to make.

7. Quinoa

The seventh alternative food to rice is quinoa. Currently, quinoa is chosen as one of the most popular rice substitutes for many people. This is because this food does not contain gluten, but has a high protein content. For example, in 92 grams of quinoa is known to contain four grams of protein. This amount is of course more than twice as much when compared to ordinary white rice.

In addition to high protein content, quinoa also contains essential amino acids that are very good to meet the needs of the body. How to cook quinoa yourself is quite easy, you just mix it with water and bring it to a boil. Next, you can cover it and reduce the heat until the water boils and all the water has seeped into the quinoa. Finally, you can remove the cooked quinoa and let it sit for five minutes. Quinoa is ready to be served with side dishes.

8. Bulgarian

The eighth alternative to rice is bulgur. Bulgur itself is known as one type of wheat that is very suitable to meet the needs of carbohydrates when undergoing a diet program. Bulgur beans basically have a texture and taste that is almost the same as rice.

How to cook bulgur itself is almost the same as rice or shirataki noodles. Each one cup or about 100 grams of bulgur has a calorie content of only about 76 kcal. This amount is, of course, slightly lower than the usual white rice consumed every day.

9. Cauliflower

The ninth alternative food besides rice is cauliflower. Cauliflower can be served like rice, by boiling it instead of rice. Cauliflower itself has a carbohydrate and calorie content that can be said to be quite low when compared to white rice. Every one cup of cauliflower rice or about 57 grams only has a calorie content of about 13 kcal

One way that is often used to serve this vegetable is to make cauliflower rice. The first step that can be done is to cut the flower and then grate it. Well, grated cauliflower can then be steamed or boiled for five minutes.

10. Cabbage or cabbage

The tenth alternative to rice is cabbage or cabbage. Besides cauliflower, cabbage can also be used as a substitute for rice. Every one cup of cabbage or about 70 grams contains only 17 kcal calories. Plus, cabbage is also rich in vitamin K so it can meet 68 percent of what the body needs every day.

Cabbage or cabbage is very suitable for people who are on a diet program. This is because cabbage or cabbage has a fairly low calorie and carbohydrate content. Not only that, the taste given by the sweet potato itself tends to be lighter so it will be delicious when consumed with various types of vegetables or other side dishes.

11. Cuscus

The eleventh alternative food besides rice is cuscus or often called couscous. Steamed itself can be known as a type of grain that can be used to help lose weight.

These grains can be said to have a low carbohydrate content. However, cuscus stores a lot of protein and fiber which is good for the body. Cuscus also has slightly fewer calories than white rice and quinoa. However, cuscus is not free from gluten.

12. Cassava

The twelfth alternative food besides rice is cassava. Basically, cassava has a calorie content that is not too different from white rice. However, cassava can be an option as a substitute food that is rich in carbohydrates.

For the Indonesian region itself, cassava has been processed into various types of dishes. Starting from snacks, flour, even cassava rice. Rice from cassava is often referred to as tiwul. It is said that tiwul is one of the staple foods for people who have fairly barren areas, such as Wonogiri and Gunung Kidul. In both areas, tiwul is still an alternative food to rice when the economy is struggling.

13. Garbanzo beans

The thirteenth alternative food besides rice is garbanzo beans or commonly known as chickpeas or chickpeas. This rice substitute can be used as an ingredient for Middle Eastern cuisine.

According to an article from the Healthline website, every 28 grams of garbanzo beans has 46 kcal of calories. In addition, these nuts can also be an option as a source of protein, especially for people who often feel tired. How to cook garbanzo beans itself can be said to be quite easy, these beans can be used as a mixture for soup or hummus.

14. Broccoli

The fourteenth alternative to rice is broccoli. Similar to cauliflower, broccoli can be served boiled or mixed as a substitute for white rice. In 57 grams of boiled broccoli only saves calories as much as 15 kcal and fiber content reaches two grams.

Not only this content, broccoli is also a vegetable that is rich in vitamin C. Every 57 grams of broccoli can meet the daily vitamin needs for the human body as much as 25 percent.

15. Whole grain risoni

An alternative to rice, the latter is whole wheat risoni. This food is known as whole wheat orzo. Risoni or orzo is basically a type of pasta food that has a shape, size, and texture that is almost the same as rice.

This food has a whole grain base which contains more fiber and protein than regular risoni. This makes risoni as a substitute for rice because it can be a good source of fiber and carbohydrates for the diet. How to cook risoni also like pasta food usually. However, risoni needs to be cooked by paying attention to the right temperature and time so that it doesn’t become too mushy.

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