By: Dana Gardner, MS, RD, LD/N
Rice has been a staple for many cultures and half of the world’s population dating back to some 13,000 years ago. Revolving into a cultivated crop around 2800 BC by the early Chinese emperors, rice made its debut and became a permanent guest at many dinner tables. Although there are over 120,000 different varieties of rice, nearly 90% of the population in the United States chooses white rice far more often than any other variety. While white rice is naturally low in sodium, fat, and cholesterol while being an excellent source of manganese, but it can lack fiber and cause blood sugar spikes when consumed in large amounts.
If you are looking for other options that may boost your fiber intake, improve blood glucose control, and just add a bit more variety to your meals, take a look at these alternatives to add to your weekly meal plan.
Alternatives
Quinoa
A complete protein (meaning it contains all nine essential amino acids), rich in fiber, magnesium, and iron. Quinoa is also naturally gluten-free so it can be enjoyed by those with gluten intolerance or Celiac Disease. Because it is a great source of magnesium, it can help regulate blood pressure. Quinoa can be used as a base for roasted vegetables, bowls, and salads.
Amaranth
This whole grain provides over 62% of protein than white rice per cup. It also is a great source of magnesium and iron. The antioxidants contained in this plant can help reduce inflammation from free radicals caused by diabetes and heart disease.
Couscous
A gluten-free option that is high in selenium, which is an important antioxidant for immune and thyroid function. Couscous is versatile and can be used in a variety of meals, from salads to stir-fries.
Barley
Offers a chewier texture than rice and is a great source of selenium, B vitamins, and fiber. One cup of cooked barley can provide about 6 grams of fiber, which is ideal for those looking to add a bit more fiber to their diet. This grain is popular in soups, risottos, and salads.
Brown Rice
You still love the rice, try making the switch to brown rice. Even choosing this option half of the time can offer nutritional benefits. Brown rice is higher in fiber and lower on the glycemic index which can help support blood sugar control, weight management and improve digestive health.
Fun Fact – Rice is cultivated on every continent except Antarctica.
Vegetable and Couscous Skillet
Beef and Barley Stew
Perfect Brown Rice
Amaranth Eggplant Burgers with Sriracha Tahini Sauce
Quinoa Salad
Want more?
Check out our previous edition of Food for Thought!
As spring arrives, fresh produce like berries, leafy greens, and vegetables begin to reach their peak, offering better flavor, quality, and variety than at other times of the year. These ingredients are special not only because they taste fresher, but because they make it easier to create meals that feel lighter and more vibrant after the colder months.
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Incorporating nutrient-dense foods like brown rice and veggies into your diet is a great start to improving your overall health! However, there are certainly additional foods to continue adding to your Neverita for a healthier lifestyle. Make healthy living your season-long strategy and schedule a nutrition consultation today!
