8 Healthy alternatives to white rice (2024)

FAQs

8 Healthy alternatives to white rice? ›

Brown rice

Unlike white rice, it still contains the bran layer and the germ, both of which pack a significant amount of nutrients. For example, brown rice bran contains the flavonoid antioxidants apigenin, quercetin, and luteolin. These compounds play an important role in disease prevention ( 1 ).

Brown rice

Unlike white rice, it still contains the bran layer and the germ, both of which pack a significant amount of nutrients. For example, brown rice bran contains the flavonoid antioxidants apigenin, quercetin, and luteolin. These compounds play an important role in disease prevention ( 1 ).

But depending on the injury, there may be times when physical therapists would now recommend the “MEAT” treatment method as an alternative, or in addition to, RICE. The difference between these two approaches is that RICE is focused on reducing pain and swelling, while MEAT is focused on promoting overall healing.

For example, whole grains are better for our health when compared to simple carbs – which is why brown rice or black rice are regarded as the healthiest options. You should certainly be looking into eating whole grain rice. Furthermore, some types of rice have lower levels of carbs, or lower calories, than others.

They suggested the acronym MICE to replace RICE, where Rest is replaced with Movement. The Whartons advocated that once fracture or catastrophic injury is excluded: movement is best, not rest, to treat an injury.

Soft tissue structures such as ligaments, tendons, and cartilage don't get a lot of blood supply to begin with, so reducing blood flow with R.I.C.E. will prolong the healing process. For example, not having a completely healed ligament will increase the likelihood of having chronic instability of a joint.

Is orzo healthier than rice? ›

Orzo also has a higher fiber content than rice as well. Orzo does, however, have a higher carbohydrate content per serving, but not by much. Due to the higher protein and fiber content, orzo will leave you feeling fuller for longer which is helpful for those trying to lose weight.

Quinoa is rich in both fiber and protein, contains a much higher amount of other nutrients, and has a similar fluffy texture to the rice. A cup of quinoa contains twice more protein and about 5 g more fiber than white rice. Quinoa contains fewer calories and carbohydrates than white rice.

You could try grains like couscous, quinoa and barley to introduce a new flavour to your favourite dishes. Barley and quinoa are both low-GI foods, and quinoa is also a source of protein and fibre, and works particularly well in salads.

Eating whole grains like brown rice has been found to be really good for weight loss, with one study finding that people who regularly ate high-carbohydrate whole grains such as brown or coloured rice had a higher resting metabolism and didn't absorb as many calories during digestion [9].

Potatoes also have vitamin C, unlike rice. Plus, potatoes contain three times more minerals than rice, such as phosphorus, potassium and magnesium when you leave the skin on. Sweet potatoes on the other hand are even healthier than the standard potato, containing as much as twice the high amounts of vitamin!