In addition to vegetables, rice is also one of the most popular items in the world – not just for fitness enthusiasts and people who lose weight.
Small white beans deserve this recognition because they dehydrate, contain lots of protein, saturate and prevent craving.
However, if basic foods become too monotonous, you should definitely look for the following healthy alternatives – which can save you even more calories.
These are the 5 best alternatives to rice
Despite its many benefits, rice does not fit into any diet as it contains all the positive nutrients, lots of high glycemic index carbohydrates, which quickly raise and lower blood sugar.
But how can you optimally replace rice so that, for example, low-carb fans get value for money?
These are the healthiest alternatives and rich in nutrients that can match the taste of rice:
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From black to red, gray, pink, purple, yellow and green – Quinoa is available in different variants. Mostly white, black, red and colored quinoa are known.
Due to its pleasantly mild taste, white Qino cereals are especially suited for sour and sweet dishes, so they are an ideal substitute for rice.
Quinoa is one of the high-protein vegetable foods. It contains mainly the amino acid lysine, which is very similar to the structure of animal casein in whey products.
In addition, gluten-free Inkakorn provides plenty of fiber, which keeps blood sugar levels constant and long-lasting.
Per 100 grams of quinoa: 369 kcal; 12.2 g protein, 62.4 g carbohydrates, 5.9 g fat
2. Cauliflower rice
Grated cauliflower is an excellent low-carb and low-calorie alternative to rice. It has a mild taste and is very close to the look and texture of cooked rice.
The only difference: Cauliflower rice contains only a fraction of carbohydrates and calories, making it a particularly good substitute for people who want to eat a little carbohydrate or follow a keto diet.
In fact, grated cauliflower can now be purchased at the supermarket. If you prefer a fresher version, just grab the cauliflower, cut it into pieces and grate it on a small oven on the chest.
Per 100 grams of cauliflower rice: 25 kcal, 1.9 g protein, 5 g carbohydrates, 0.3 g fat
Recipe: Crispy cauliflower quinoa salad with pistachios
It is rich in fluorine, sulfur, phosphorus, magnesium and potassium, millet is a true versatile ingredient and is therefore a first-class substitute for rice.
Millet belongs to the sweet grasses – one of the oldest cereals in the world.
In addition, millet is rich in iron, protein, vitamin C, E and various B vitamins. Plus: gluten free.
If that is not enough, millet contains a lot more silicon than other rice varieties, which has a build-up and support function and thus strengthens the connective tissue.
Per 100 grams of millet: 353 kcal, 9.8 g of protein, 68.8 g of carbohydrates, 3.9 g of fat
This herbal genus is also known as the fox – the Incas consider it a sacred miracle grain and is one of their essential foods.
Amaranth's popularity is owed to many healthy ingredients. For example, it provides valuable lysine, an essential amino acid responsible for collagen production.
Amaranth provides healthy bones and firm skin. In addition, it is said to contain lysine, which has an antidepressant and rejuvenating effect, and is said to even improve brain function.
Per 100 grams of amaranth: 370 kcal, 15 g of protein, 60 g of carbohydrates, 10 g of fat
Small sweet-toothed cats should now be extra careful as Canihua actually tastes like chocolate but has a crucial advantage in terms of ingredients.
Canihua is considered to be her sister's sister and is one of the fox-shaped foxes.
Traditionally, canihua is fried, ground and mixed into drinks or consumed as porridge, but as an alternative to travel, baby quinoa is optimally used.
Thanks to the nutrients it contains, even iron deficiency can be prevented and Group B vitamins prevent diabetes.
Canihua also boasts high levels of vegetable protein, so it lasts longer and boosts muscle supply.
Per 100 grams of Canihua: 377 kcal, 15 g protein, 56 g carbohydrates, 8.3 g fat
That's how effective alternatives are
The fact is: It doesn't always have to be rice: millet, quinoa and Co. provide a lot of variety.
Not only that: even people who want to reduce their diet have more carbohydrates or calories, so they have the opportunity to enjoy delicious alternatives and have nothing to sacrifice.
Many varieties are especially good for weight loss because they contain a lot of fiber, saturate them in the long run, and manage to prevent a terrible craving for food.
So these alternatives are real versatile and should appear more often on the plate in the future.
M. Jancurová (2009): Quinoa – Review, retrieved 04/11/2019: https://www.agriculturejournals.cz/publicFiles/06732.pdf