KOMPAS.com – Plural rice is chosen as a source of daily intake carbohydrates.
However, rice, especially white rice, is often avoided by people on a healthy diet.
People who are dieting generally want to cut calories as well as excess carbohydrates.
Also read: Pick the Benefits of Oatmeal for Diet, Here’s the Processed Variations
Meanwhile, eliminating carbohydrates from the daily menu list can hamper the body’s performance.
For those of you who are on a healthy diet, you don’t need to worry.
There is a line of rice substitute food for the diet that can be used as an alternative. Here are a few:
1. Quinoa
Launch Healthline, quinoa is gluten free and contains higher protein than rice.
In half a cup or 92 grams of cooked quinoa, there are four grams of protein. The amount is twice the protein in white rice with the same portion.
This rice substitute intake has complete protein, including nine types of essential amino acids that the body needs.
Besides being high in protein, quinoa is also a good source of magnesium and copper minerals for health.
Also read: Effective Early Dinner for a Healthy Diet, Why Is That?
2. Cauliflower
Illustration-Boiled cauliflower vegetables are an alternative to low-carbohydrate and calorie rice.
This vegetable has a mild taste and texture similar to rice.
Cauliflower is used as a meal replacement for rice for people on a carbohydrate or keto diet.
Half a cup or 57 grams of boiled cauliflower has 13 calories kcal. This amount is far less than rice which can be 100 kcal in calories.
Also read: Chia Seed for Diet: Benefits of How to Eat
3. Broccoli
Illustration of broccoli-Like cauliflower, boiled broccoli or hot water flush broccoli is a smart choice of rice substitute for a healthy diet.
Broccoli is used as an alternative rice meal for people on a low-carb or low-calorie diet.
The nutritional content of broccoli instead of rice is similar to cauliflower.
In half a cup or 57 grams of boiled broccoli, the calories are only 15 kcal and the fiber can reach two grams.
In addition, broccoli is also a good source of vitamin C for the body. Half a cup of broccoli can provide 25 percent of the daily requirement of vitamin C.
Vitamin C is useful as an antioxidant to prevent cell damage and increase endurance.
Also read: 8 Benefits of Broccoli for Health
4. Shirataki
Ilustrasi my shirataki. -Shirataki is another popular rice substitute menu for low-carbohydrate and low-calorie diets.
Shirataki is made from porang plants. This intake has a unique glucomannan fiber.
A serving of 85 grams of shirataki rice can be under five calories or almost calorie free.
The potential benefits of glucomannan fiber in porang are now being studied by experts. One of them can protect the intestinal wall.
Also read: 6 Potential Benefits of Porang Plants for Health
5. Col
Illustration of cabbage.-Cabbage or cabbage vegetables can also be an alternative food to rice for a diet.
Cabbage is low in calories, low in carbohydrates, and has a mild taste that can be mixed with a variety of dishes.
In addition, cabbage is an excellent source of vitamin C and K. Eating half a cup of cabbage can provide 31 percent of vitamin C per day and 68 percent of vitamin K per day.
Vitamin K helps regulate blood clotting, blood flow, and maintain bone health.
Also read: 10 Benefits of Papaya for Health
6. Bulgur
Bulgur illustration-Bulgur is a type of wheat that can be an alternative meal for rice as a diet.
The texture and taste of bulgur grains have a reputation similar to rice.
Bulgur wheat also includes low calorie intake. In half a cup of bulgur, the calories are only 76 kcal, or 1/4 calorie of white rice in the same dose.
Also read: 6 Health Benefits of Ciplukan Fruits, Rice Fields that Enter the Supermarket
7. Cucumber zucchini
zucchini ilustrase-Water-rich vegetables can also be a food substitute for rice for the diet.
Launch Insider, zucchini that has been gently cut can be an alternative pasta to rice.
Different from pasta or rice, zucchini cucumbers include low carbohydrate intake.
If you are looking for a meal replacement for rice for a diet, consider some healthy alternatives above.
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