Love rice, but want to stay fit? Here are some healthy alternatives to substitute white rice

Take a look at some of healthy alternatives to substitute white rice

First Published Oct 23, 2020, 4:54 PM IST

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Eating healthy does not necessarily involve becoming a pauper at the end of it. Often it’s the glam squad of grains (quinoa, couscous, etc.) that are in the spotlight, and come at a steep price just to maintain a trim waistline.

Instead, how about you get your daily carb fix (without burning a substantial hole in your wallet, and expanding your waistline), by tucking into these readily available, locally-sourced, rustically-flavoured healthy alternatives.

Not a Millet(ant) View: Millets are reminiscent of those kids that are picked last on a playground when team sports are involved. Don’t let their de­-glam version put you off. From commonly-used millets like the humble jowar, bajra and ragi to lesser-known millets like foxtail and koda, these millets are reasonably priced (Rs 65 per kg), unlike their glamorous and trendy counterparts that are priced at Rs 450 for a kg. The millet family is incredibly versatile and can be used in the preparation of several millet-based recipes. These humble grains pack a mighty nutritional punch that is rich in calcium, iron, and vitamins among others. Its health benefits include: low cholesterol, antioxidant-rich, reduces heart problems, and gluten-free among others.

Rice to the Occasion: One simply does not forgo white rice, especially if you are a South Indian. Here are some healthy options: matta and brown rice. Brown rice is nutrient rich in calcium, potassium and proteins to name a few. Besides this, it is diabetic-friendly, reduces cancer and cholesterol

Red Rice: This variety of rice gets its rich colour from an antioxidant called anthocyanin. The compound is believed to have properties that can help in weight management. The manganese present in red rice helps in strengthening your metabolism too. A cup of red rice (one cup is equal to 250 grams) would generally contain about 216 calories.
 

What are you Wheatin’ for? Broken wheat, bulgur or daliya is a popular and easy-on-the-wallet purchase. It’s a classic go-to meal for dieters, and is rich in vitamins, lowers Type 2 diabetes. Similarly, rava or sooji is another tasty and healthy favourite go-to breakfast food. Made from durum wheat, this grain is rich minerals and vitamins, and is certifiably healthy.

It’s a Steel! Nutty-flavoured steel-cut oats are considered to be a slightly healthier version than rolled oats. While they take longer to cook, they are packed with nutrients and are known to be lower cholesterol, blood pressure and lead to a lower glycemic index.