Food Substitute for White Rice which is Good for Health
White rice is one of the staple foods of Indonesians. In fact, most Indonesians don’t feel like they have eaten if they haven’t eaten white rice. However, nowadays some people are trying to eat more frequent substitute foods for white rice. Why is that?
Substitute white rice with other substitutes
White rice is actually a food that is full of nutrients. Apart from being a daily source of energy because it is high in carbohydrates, white rice also contains many important nutrients such as fiber, protein, magnesium, and zinc.
Unfortunately, white rice is also one of the foods that contain a high glycemic index. The high glycemic index makes white rice easy and quick to break down into sugar which will be absorbed by the body.
If you eat too much white rice, your blood glucose levels can increase. This is of course dangerous especially if you have certain diseases such as diabetes.
In addition, excessive consumption every day can contribute to weight gain.
Food sources substitute for white rice
Fortunately, there are other alternative sources of carbohydrates that can be a substitute for white rice. This food is suitable for those of you who are on a diet or are in the mood to control blood sugar levels.
1. Brown rice
Brown rice has a higher fiber content than white rice. In 100 grams of brown rice, there is a fiber content of 0.7 grams.
This figure is slightly higher when compared to 100 grams of white rice which has a fiber content of 0.4 grams.
What’s more, brown rice is included in the complex carbohydrate group. This means that these foods will be digested longer, causing a feeling of fullness for longer.
Brown rice can help you not to eat too much.
Because the starch content in brown rice is not high and its glycemic index is low, brown rice can be a good rice substitute for diabetics.
2. Brown rice rice
Just like brown rice, brown rice is also included in complex carbohydrates which are known to be a better source of carbohydrates than simple carbohydrates.
Apart from brown rice, brown rice is also a favorite substitute for white rice for many people.
Brown rice goes through less grinding time than white rice, so the bran layer is still left behind and gives it a different color, texture, and taste.
Bran or rice bran itself is believed to contain a number of health benefits. This part is often made into oil which is useful for treating various diseases.
The magnesium content is also four times more than white rice. This mineral is essential for maintaining a healthy heart, bones, muscles and brain.
3. Whole grain bread (whole wheat)
Bread is one of the food choices to replace rice. Instead of the usual white bread, choose whole wheat bread if you want more benefits.
Whole wheat bread has a lower glycemic index than white rice. This helps keep your blood sugar from rising quickly and also prevents hunger from coming sooner.
In addition, whole wheat bread is also high in fiber. A slice of whole wheat bread which is equivalent to 46 grams of weight contains 4 grams of fiber.
Wheat is often associated with various health benefits. One of them, consumption of wheat can reduce your risk of chronic diseases such as blood sugar and heart disease.
Unfortunately, these foods are not recommended if you have conditions such as gluten intolerance or Celiac disease.
4. Oats
Oats are a type of whole grain that can help you reduce your risk of high blood pressure, blood sugar disease, heart disease, and cancer.
These foods contain fewer calories than white rice, but the protein in oats is higher. In addition, oats also contain phosphorus, thiamine, magnesium and zinc.
Oats can be a good source of riboflavin. Riboflavin plays an important role in converting carbohydrates into energy, forming red blood cells, and also supporting growth.
No less important is the fiber content in oats. Fiber is very helpful in the digestive system and also minimizes the risk of high cholesterol, heart disease, and obesity.
You need to know, oats also contain gluten. You may need to avoid these foods if you have an intolerance.
5. Potatoes
Potatoes are also a food that can be a substitute for white rice, especially for those of you who are dieting. The reason is, the calories in potatoes are lower than white rice.
Potatoes also contain higher fiber, especially if you eat them with the skin. Potato skin can add fiber content.
Another plus is that potatoes contain vitamin B6, thiamine, riboflavin, folate and vitamin C.
Potatoes have a lower glycemic index than white rice, although their value is still higher than brown rice.
However, there is nothing wrong with replacing rice intake with this one food. To be healthier, cook the potatoes by boiling or steaming without adding a lot of oil, cheese, or other ingredients.
Those are various alternative food choices that can be a substitute for white rice. Take turns so you don’t get bored. Good luck!
Hello Health Group does not provide medical advice, diagnosis or treatment.
