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Healthier Alternatives to White Rice

White rice is a good source of fiber that most of the people choose to put into their plates in any time of the day whenever they find themselves hungry or craving. But aside from the health benefits of rice, there are different alternatives that can give same amount of vitamins and minerals.

When you purchase HCG injections and decided to engage yourself into the plan, being healthier and conscious about your diet should be one of your goals. Taking the diet plan should not only be about being fit, but also for you to become healthier. This is the reason why you should also be aware of the types of food you consume.

White rice can be unhealthy if consumed in large amounts. So if you’re taking HCG injections and craving for white rice, then consider the following alternatives below:

Brown Rice
The difference between white and brown rice is that brown rice is a whole grain while the white rice undergoes a process of removing its layers. With this, brown rice contains more nutrients and fiber than white rice.

Nutrients:
Range of B-vitamins, Fiber, Antioxidants, Iron, Manganese, Selenium, Phosphorus, Magnesium, Copper, Vitamin B3

Health Benefits:
– Maintains a good heart health
– Helps digest fats
– Good source of energy
– Lowers bad cholesterol levels
– Helps lower the risk of cancer
– Metabolic syndrome risk reduction

How to Cook:
Cooking brown rice is as same as cooking white rice. Rinse the brown rice first. Bring the brown rice and water together in a pot. Then, bring the brown rice into boil and cover. Do not uncover the pot during cooking. Cook for 45 minutes. Have it together with your usual dish with white rice.

Quinoa
Pronounce as “Keen-wah”, is considered as a whole grain that includes the entire intact grain seed without removing any part if it. Whole grains provides essential vitamin, minerals and fiber that gives quinoa a high nutritional value. It contains a full packed protein that is common alternatives to vegetables.

Nutrients:
Anti-inflammatory Properties, Omega-3s, Protein, Folate, Zinc, Iron, Folate, Calcium, Fiber

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Health Benefits:
– Reduce the risk of cardiovascular disease
– Prevents diabetes
– Decreased the risk of high blood pressure, colon cancer and obesity.
– Helps regulate digestive system

How To Cook:
To cook quinoa, simply stir it into a boiling water. Let it simmer in a low heat. Ratio is 1 cup of uncooked quinoa to 2 cups of water.

Cauliflower
It is a grain-free and gluten-free alternative to rice without carbs found in white rice. Cauliflower is one of the cruciferous vegetables that provides fantastic health benefits when eaten in a regular basis. These vegetables are excellent source of natural antioxidants, vitamins and minerals.

Nutrients:
Phytochemicals, Manganese, Fiber, Vitamin C, Vitamin A, Vitamin K, Folate, Anti-Inflammatory Compounds

Health Benefits:
– Helps to fight cancer and heart disease
– Helps to detox and removes toxins
– Protects the lining of your stomach
– Ensures good eye health
– Aids in weight loss

How To Cook:
To make cauliflower into rice, use a blender or a food processor. You can top some veggies and any protein-rich foods.

Barley
Barley was one of the first cultivated grains in history and today, remains one of the widely consumed grains of every culture. Barley’s benefits in the body are mostly attributed to the 8 essentials of amino acids which provides a enough protein for the diet.

Nutrients:
Barley contains high level of Zinc, Selenium, Phosphorus, Copper, Manganese, Potassium, Protein, Fiber

Health Benefits:
– Lowers blood pressure
– Maintains the bone strength
– Supports healthy heart
– Fights cancer
– Prevents constipation
– Helps to reduce appetite good for weight loss.

How to Cook:
Barley is much longer to cook and requires more water than white rice. Barley can usually found in hulled or pearled form. Hulled barley has chewier consistency than pearled barley that requires to have a longer soaking and cooking times because of its bran layer.

To prepare barley, it must be soaked overnight or at least several hours to achieve the texture. Before cooking, it should be drained.

Just add a cup of barley to 3 cups of water and bring it to a boil and let it simmer for about 45 minutes. To make it flavorful, add vegetables or any dressings, soup or anything that you wanted.

Buckwheat
The name may sounds like a confusion in some but buckwheat is not related to wheat at all. Buckwheat is actually a fruit seed related to rhubarb and sorrel suitable for people who are sensitive to wheat.

Nutrients:
Iron, Zinc, Manganese, Magnesium. Copper, Fiber, Phosphorous

Health Benefits:
– Lowered the risk of developing high cholesterol and high blood pressure.
– Fights breast cancer
– Good for cardiovascular system
– Lowered risk of diabetes
– Helps prevent gallstones

How To Cook:
Rinse buckwheat under a running water before cooking to remove dirt. In a medium saucepan, combine buckwheat with 2 cups of water, 1 tbsp of butter and ½ tsp salt. Cover it with a tight lid and let it simmer for about 10 to 20 minutes.

This article doesn’t denote that white rice should be avoided but if you prefer to have a better and healthier diet, you can use these as alternatives which you can actually enjoy in a numerous ways. Happy healthy eating!

Daniel Brody( Fit-Fun Guru )

Health nut turned blogger, spreading the wellness bug with a side of humor. Dishing out nutritious advice, fitness antics, and wellness wisdom, all while keeping health journeys as fun as a barrel of kale!