Photo Credit: POPSUGAR
Rice has been the longest staple in Asian cuisines, going as far back in history as 2,500 B.C. Records show that the Chinese were the ones who first cultivated rice crops before it spread across the globe, which eventually turned out to be the largest food source for millions of people living on this planet.
Rice is seldom missing on the dining table as most of us rely on it as an energy source, or as a balance when eating salty side dishes. Apart from being a staple food, rice has been commonly used in desserts, snacks, alcoholic beverages and can even replace the white buns in burgers now!
While it provides plenty of carbohydrates, there are increasing number of studies coming out to state that white rice may not be the best grain for your diet. In order to process white rice, the husk, bran and germ of the rice is removed, and those happen to be the most nutritious and fibre-rich parts.
Other grains options have been proliferating supermarket shelves and health-food stores nowadays, but what is the difference between those grains and white rice? Here are Seven Different Types Of Grains That Are Better Than White Rice.
Photo Credit: Kudo Sushi
#1 BROWN RICE
One of the most commonly known alternative to white rice, brown rice is unpolished whole grain rice that still has the bran and germ intact unlike white rice.
Those who train hard in sports or exercise frequently can benefit from consuming brown rice as it has five times more fibre and twice the amount of iron found in white rice. On top of that, there are other nutrients such as Vitamin B and phosphorus for building strong bones.
How to prepare it: Brown rice can be a substitute for white rice in sushi or your favourite hand roll, with salmon, avocado and seaweed.
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#2 OATMEAL
Oatmeal is another whole grain packed with health benefits.
Oats are only hulled, keeping the bran and germ untouched and being able to retain fibre and other nutrients. Just how important is oat fibre? It has been reported that consuming just three grams of oat fibre (about one bowl of oatmeal) a day will help to reduce cholesterol levels up to 23%!
How to prepare it: Oatmeal can taste rather plain, so you can consider cooking your oats with milk instead of water. A recent trend of preparing oatmeal is to soak it raw overnight so that it has a soft consistency. Pair it with nuts and dried fruits for extra flavour and texture.
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#3 QUINOA
Quinoa is increasingly popular worldwide with its significantly lower glycemic index.
Quinoa also has a slower rate of causing a spike in blood glucose as compared to regular white rice. The grain is also highly nutritious and contains gluten-free benefits.
How to prepare it: Replace white rice with quinoa in a risotto recipe. If you are feeling lazy, throw in a handful into salads.
Photo Credit: Pure Chia
#4 CHIA SEEDS
Usually grown organically, chia seeds are whole grains free from gluten and has an unbelievable amount of fibre and antioxidants encased in that small grain.
Consuming antioxidants from food is beneficial for your health as it is anti-aging, and prevents cells from damaging and resulting in diseases like cancer.
How to prepare it: Make chia pudding with almond milk and add in nuts or fruits. Otherwise, simply sprinkle them over your smoothies and yoghurts.
Photo Credit: Fox News
#5 BLACK RICE
Distinct due to its dark colour, black rice has a mild floral taste.
The amount of calories in black rice is lower than that of white and even brown rice, and has higher amount of fibre and protein content as compared to its counterparts.
How to prepare it: Make coconut black rice pudding with black rice, coconut milk, coconut flakes, brown sugar and a pinch of salt.
Photo Credit: Rosanna Davison Nutrition
#6 BUCKWHEAT
In contrast to popular belief that buckwheat is whole grain, it is actually a seed that is high in protein and fibre.
What is so special about buckwheat that differentiates itself from other grains is that it has a unique amino acid composition that has cholesterol-lowering effects and aids in improving digestion. It is also gluten-free, which makes it a wonderful choice for those with allergies or digestive issues.
How to prepare it: Buckwheat noodles (or soba) served with a dipping sauce or in hot broth is a well-received dish in Japan. Alternatively, you can also use buckwheat to whip up pancakes and multigrain bread.
Photo Credit: chowhound
#7 WILD RICE
What is interesting about wild rice is that it is actually not a type of rice!
This grain originates from North America and is harvested from wild grass found near streams. Wild rice does not contain sodium. In addition, it is rich in vitamin C which helps in creating and repairing tissues and organs in the body.
How to prepare it: Although it may take longer time to cook, wild rice has a smoky flavour which can be complemented with meat or used in soups.
About the writer:
Julee is a staff writer for ladyironchef. She is an advocate of travel and hopes to visit Iceland someday. She enjoys having a good conversation over tea and a slice of cake. There are two things in the world she cannot live without—food and humour.