Compared to its white counterpart, brown rice only notches a 68 in the glycemic index. This makes brown rice a more favorable option for diabetics and those who are at risk of developing it. Brown rice also contains all the nutrients that were stripped off during the milling process.
Red rice is rich in nutrients much like brown rice. The only difference is it contains anthocyanins, which is the cause for its color. Anthocyanins have been known to reduce inflammation and allergies as well as lower the risk of cancer.
Cauliflower rice is great if you’re really looking to cut down your caloric intake. At 25 calories a cup, it also has vitamins and minerals that can sustain you throughout the day.
Sweet potato or kamote as it is locally called is abundant in fiber and complex carbohydrates. This sweet rice substitute can also boost your immunity with its high vitamin C content. It’s also high in vitamin A since it is rich in beta-carotene.
This superfood does it all. It is high in fiber, rich in protein and gluten-free. This grain is also easy to digest compared to white rice.
Despite containing sugar, corn ranks low in the glycemic index making it a great substitute for white rice. Corn has also been known to provide benefits to eye health and colon health.
Whole Wheat Bread
Whole wheat bread is more fibrous and filling than its white counterpart.
This noodle ranks low on the glycemic index. In addition, it also has a cholesterol-lowering effects because of rutin, which reduces the absorption of cholesterol in your gut.
Couscous is sugar and fat-free. It has a good amount of fiber as well as antioxidants that can repair damaged cells and relieve inflammation.
While rice is a staple of Filipino food, eating large amounts of it increases one’s carbohydrate intake, and may lead to the development of type 2 diabetes. It is possible to switch rice out for other alternatives.
A no white rice diet to lose weight is possible if coupled with healthier alternatives and exercise.
Read more Healthy Eating Tips here.
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