Healthier options which can replace white rice in your kitchen

For billions around the world, rice is a staple. There are more than 40,000 different types of rice in existence. Among all of those varieties, most white rice varieties contain high levels of arsenic (depending on the water table of the region); has high glycemic index (raises sugar levels), are highly processed and made up of viscous starch and simple carbohydrates and low in protein. The contaminants increase the risk of constipation, cause obesity, and provide empty calories, discomfort, and indigestion.

Being aware of what you eat will only benefit you! Given that you eat white rice in moderation, the following are just a few recommendations to replace white rice with healthier options that are now easily available.

• Finger Millets / Ragi 

Ragi is rich in protein and anti-inflammatory phytonutrients that help to avoid oxidative stress. Ragi has been linked to a number of health advantages, including preventing calcium deficiencies, regulating blood sugar, and lowering inflammation. It is promising as a reliable prebiotic source.

• Sorghum / Jowar 

The humble jowar is rich in fibre, protein, iron, magnesium which is good for the bones, promotes hair growth and improves heart health. It consists of antioxidants that prevent cancer and reduce diabetes.

• Bulgur Wheat / Dalia 

Typically prepared as khichdi, upma, or porridge, Dalia is a high source of fiber, magnesium, manganese, folate, iron, and vitamin B1, B2 and B6. Dalia is a complex carbohydrate that is high in protein and low in calories. It has a low glycemic index and is a fantastic source of energy. It helps in quicker bodily detoxification while enhancing digestion and stabilizes glucose.

• Quinoa 

The gluten free food is a superb protein source that contains all nine of the vital amino acids that the body craves, making it a great option for vegetarians and vegans.

• Barley Rice

Barley has a chewy, earthy flavour and is higher in protein and fiber as well as nutrients like niacin, selenium, and zinc.

Making healthier eating decisions is possible if you are aware of the negative effects your diet can have on your health. In the end, how you eat today will ultimately define how fit and healthy you are in the days, weeks, seasons, and years ahead.