Switching Out White Rice

Quinoa packs a lot of protein in each serving and high fiber content. It has been around for thousands of years but is gaining popularity as of late. Quinoa is naturally gluten free and has all of the amino acids the body requires making it a complete protein.

Wild rice is also high in protein, magnesium, iron, vitamin B6 and dietary fiber. Wild rice can add a dash more flavour to a dish and help to increase energy levels while boosting bone density.

Brown rice is probably the most common alternative and is considered to be more healthy. Brown rice is not stripped of the outer covering meaning it contains more fiber and helps to slow carbohydrate response in the body, making this a good choice for diabetic individuals.

Barley doesn’t really have the same consistency as rice and is not a flexible as a side dish, but it is very high in fiber and selenium. It can make a nice substitute in certain dishes.

Bulgur wheat has a similar consistency to couscous and provides a good portion of dietary fiber needs. Bulgur wheat is one of the best sources of plant protein that can be easily cooked and integrated into a variety of meals.

White rice is processed and basically stripped of most natural vitamins and minerals which make rice good for you. Research shows that switching out white rice with brown rice can help to reduce risks of type 2 diabetes as it has a lower glycemic index, and is the equivalent of a 30 minute walk.