Jakarta –
Rice has become the staple food of Indonesian people. However, rice contains high sugar levels which are risky for diabetics. Don’t worry, you can replace it with another carbohydrate source. This is also suitable for mothers who are diet.
When you eat rice, the carbohydrates in it will be broken down into glucose, which will then be absorbed and enter the bloodstream. This glucose will be circulated throughout the body as energy, especially for the brain.
Although it has good benefits, rice is also one type of food that contains a high glycemic index. If consumed in excess, of course it will be dangerous for people who suffer from diabetes.
In addition, consuming rice in excess every day can also contribute to weight gain. This is what makes rice usually avoided by mothers who are on a diet program.
Even though you are on a diet, you still have to eat carbohydrates. The reason is, cutting carbohydrate intake from daily meals can hamper the body’s performance, so it will make your diet program unhealthy.
Therefore, you don’t need to worry. Reported from Healthline and Medical News Today, there are several types of food that can be used as rice substitutes, and can be a solution for mothers who are on a diet program. Read more here, come on.
1. Quinoa
One of the popular rice substitutes is quinoa, which is a grain. Quinoa is gluten-free and has much higher protein than rice.
In fact, 92 grams of cooked quinoa provides four grams of protein, which is double the amount found in the same serving of white rice. Quinoa is a complete source of protein.
That is, quinoa contains all nine essential amino acids needed by the body. This makes it a great source of protein for vegetarians.
Quinoa is also a good source of the minerals magnesium and copper, which play an important role in energy metabolism and bone health. In addition, consuming quinoa can support heart health and has a hypoglycemic effect, which helps lower blood sugar.
To cook it, you can mix dry quinoa and water, then bring to a boil over low heat. Cover and simmer until all the water is absorbed. Then, remove the cooked quinoa and let it rest for 5 minutes, then mash it with a fork.
2. Barley
Another type of grain that can be used as a substitute for rice is barley or barley. Barley looks similar to wheat and has a chewy texture, Mother.
As many as 81 grams of cooked barley will provide the same number of calories as the same serving of white rice. However, it contains more protein and fiber.
In addition, barley also contains various other nutrients, such as zinc and selenium. It contains antioxidants called lignans, which help protect cells from damage.
Reportedly, barley can help lower cholesterol levels, and balance blood glucose and insulin. To cook, bring the barley and water to a boil over medium heat, then cook until the barley is soft, or about 25–30 minutes. Drain before serving.
3. Broccoli
Broccoli is the right alternative for mothers who are on a low-carb or low-calorie diet. A total of 57 grams of boiled broccoli will provide calories only as much as 15 kcal and fiber can reach two grams.
Broccoli is also a very good source of vitamin C for the body. The content of Vitamin C plays a role in preventing cell damage, as an antioxidant, improving health and immunity.
To cook it, you can grate the broccoli with a square grater or chop it using a food processor, then cook on medium heat and add a little oil. If you don’t want to bother making it, you can find processed broccoli in some supermarkets in the frozen food section.
Click read the next page to find out the ingredients rice substitutes let’s do something else, Mother.
Also check out the video about Yulia Baltschun’s tips for mothers who want to start the following diet:
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