Healthier Alternatives To White Rice

White rice is a staple of many a kitchen pantry. Versatile and delicious, it’s often the perfect accompaniment to a curry or stew. However, like white pasta, white rice can also prove problematic to those on a weight loss journey, as it is carb-heavy, calorific and stripped of essential nutrients. We've touched on the healthier alternatives to white pasta, and now we’re checking out healthier alternatives to white rice. 

Unlike white rice, brown rice is minimally processed and retains all its original fibre, vitamins and minerals. Dietary fibre is important for those on a weight loss journey as it can help lower both blood pressure and cholesterol levels. Generally, brown rice is also lower in calories and higher in protein, although these variations are minimal.

This seed is a popular rice substitute that is not only gluten-free but much higher in protein than white rice. Being a complete protein, it contains all nine essential amino acids required by your body and also contains magnesium and copper which assist with bone health and metabolism. Quinoa has a nutty flavour and has a slightly chewy texture. 

We suggested this as an alternative to pasta, but it also works well as a rice substitute (as the name suggests). Cauliflower is low in calories and carbs relative to white rice and contains plenty of fibre, which is great for your bowel health and will make you feel fuller. 

Like cauliflower, this is a great alternative for men looking to shed pounds by reducing their calorie and carb intake. Broccoli rice is full of vitamin C, and vitamin A and can reduce inflammation while aiding eye health. It also contains antioxidants. Both broccoli and cauliflower rice can be purchased pre-shredded to save time. 

While Barley has a similar calorie count as white rice (100 calories per 81g serving), it has more protein and fibre, which are good for people on a weight loss journey. 

This is a popular option for rice lovers who want a low-calorie and low-carb option. Made from the root of konjac, a vegetable native to Asia, this rice alternative is very low in calories and has a very low glycaemic index, making it great for diabetics and people on a weight loss journey. Generally speaking, a 125g serving of konjac rice contains just 12 calories and 50kj, as opposed to medium-grain white rice, which contains 544kj in a 100g serving.