Healthier alternatives to rice that taste great

By November 8, 2019 Health & Nutrition

Rice is an integral part of their meals for many Indians. Rice with piquant curries, spicy masalas, yoghurt based accompaniments is very popular in Indian households. Though part of our diets for centuries now, it still has some harmful effects that doesn’t work for many of us now.  Rice lacks many vitamins/minerals, digests faster increasing your hunger, breaks down into sugar fast etc. Weight gain, diabetes, poor nourishment etc are the result. The author makes a case in the article below for alternatives to rice that work well – healthier for sure with a similar taste and consistency. Team RetyrSmart

Healthier alternatives to rice that taste great

Take a look at these 8 foods you could eat in place of rice for a healthier diet


Quinoa seeds are gluten free and are abundant in proteins, iron and fibre. They are also rich in amino acids. Quinoa seeds are complete proteins, which means they have all the nine essential amino acids, which makes them a very rich source of proteins, especially for vegetarians.

Brown Rice Much healthier and wholesome nutrition provider than rice is its brown counterpart, brown rice. Brown rice contains fibres that help in effective digestion. It is also linked with reducing the risk of type 2 diabetes.


Along with lowering the cholesterol levels in body, barley is also rich in selenium, a rarely found mineral in other food items. Additionally it also contains manganese, phosphorus and copper. Though it takes more time to cook than white rice, barley is a much healthier substitute for rice.

Cauliflower rice

Prepared easily just by crushing cauliflower in a food processor, cauliflower rice is a low carb, low calorie alternative of rice. One serving of cauliflower can provide you with enough vitamin C required for the whole day. It also contains vitamin K that prevents blood clots and reduces the risk of hemorrhage. If you are on a keto- diet this is the perfect substitute of rice for you.


Amaranth is a rich source of fibre and a much healthier alternative for rice. This gluten free grain contains more protein than all other grains. It is also linked with reducing the risk of cardiovascular diseases and lowering cholesterol levels.


Also gluten free, regular consumption of buckwheat improves heart health and reduces blood sugar levels. It is rich in fibre and is even known to fight against cancer. It contains much lesser calories than rice, and is effective for weight loss.

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