Globally, most of the health communities consider white rice as an unhealthy food.

However, Asian people, particularly Filipinos, view this refined grain to be their staple food. Thus, reducing or totally eliminating it from their diet is somewhat a struggle for most of them.

As it is probably known, this Pinoy favorite is not a good source of wholesome carbs, vitamins, and minerals. Therefore, excessive consumption can lead to many diseases, specifically Type 2 Diabetes.

On the other hand, the rate of Diabetes is alarmingly increasing in Asian countries.
According to the Department of Health of the Philippines, the disease is now the 8th leading cause of death in the country.

So, for people who would love to start a healthy lifestyle, you may do so by replacing your staple food.

Most importantly, if you are a person who can genetically inherit Diabetes, might as well consider the given alternatives to white rice below.

5 Healthy White Rice Substitutes:

1. Shirataki Rice/Noodles


Shirataki only contains 20 calories per cup! It also reduces your carbohydrate and cholesterol absorption, an aid in weight loss, and can fight colon inflammation.

However, shirataki rice may taste bland to you (so do every white rice alternative). So, what you can do is mix and cook it with your favorite flavor of sauces and spices to savour it.

2. Adlai


On the other hand, adlai contains 200 calories per cup. This also contains more protein and “good” fats than your regular rice.
Moreover, it can help in regulating blood pressure and blood sugar. Its taste is from neutral to nutty, and it goes well with meat or fish.

People adapt easily to its chewy consistency and have it everyday in their meals which make a healthier lifestyle.

3. Brown rice


This white rice alternative is probably now one of the most common among Filipinos.

Brown rice has 216 calories per cup. It is comprised of more protein and three times the fiber content than white rice has.
Moreover, it can help to regulate blood sugar and insulin, and may lower the risk of heart disease. It has the nutty to almost vegetal taste compared to the almost neutral taste of white rice.

Just make sure to cook the rice accordingly, to have that medium to firm and chewy texture.

4. Red rice


Red rice is said to be more like brown rice because of its taste. Although, some people argue that red rice is earthier in taste.
A cup of red rice contains 200 calories. It is packed with flavonoid antioxidants, protein and fiber, and may lower the risk of certain chronic illnesses. Furthermore, its texture is chewier than white rice, and less firm than brown rice.

5. Quinoa


Quinoa is one of the most popular healthful foods. A cup of it contains 218 calories. It can provide you the nine essential amino acids, high in protein, and can reduce blood sugar and insulin levels. It has different types which vary from earthy to neutral taste. White Quinoa has the most neutral taste. When you already have it in your tongue, it feels like it is a mixture of oatmeal and your regular white rice.

Whatever reasons you have in replacing white rice, the most important thing is that you have decided to be fit and healthy now. So, whether your decision came from the plan of losing weight or preventing a particular disease, you are now one step closer to your goal.


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