White rice is a cheap and easy starch many people choose to meal prep with, but there are healthier alternatives to white rice out there, and they could really transform your meals! We’re not saying you should never eat white rice; rather we are giving you options, to try to make a healthier choice. Some of those options include; shirataki, brown rice, corn, and potatoes…Have you heard of that? Here the list of Rice substitute foods.
Shirataki are noodles made from glucomannan, a type of fiber that comes from the root of the konjac or konjac plant. Noodles, which are widely consumed by Japanese people, contain 3 kcal of calories per serving, about 85 grams. The way to cook Shirataki is fairly easy. Simply boil it in water for two minutes, then reheat it using a non-stick skillet.
The role of rice as a source of carbohydrates can also be replaced with corn. 100 grams of corn kernels contain 86 calories and various types of B vitamins, as reported by Very Well Fit. This rice substitute food is also rich in fiber which can help reduce bad cholesterol levels. Corn can be consumed in the form of rice or flour. You can buy rice and corn flour at the nearest convenience store.
Apart from corn, you can also replace rice with potatoes. This tuber is rich in fiber so it is good for digestion. To consume it, simply boil or steam the potatoes and serve with other side dishes. You can also use mashed potatoes or mashed potatoes if you want them to be more savory.
The fiber in oatmeal can make the body feel fuller for longer. Indirectly this will affect body weight. Quoting the Healthline page, 100 grams of oatmeal contains 68 kcal of calories. In addition there are also other nutritional content, such as vitamin A, calcium, potassium and vitamin B6. Regular consumption of oatmeal can help lower cholesterol and blood sugar levels.
5. Brown rice
Brown rice is a source of complex carbohydrates with a low glycic index. In addition, brown rice is also rich in vitamin B6, zinc and iron. You can eat brown rice like regular white rice. However, when cooking, brown rice must be given a little more water so that it is not hard.
Still curious about another rice substitute foods? see on next article, stay tuned!