13 Healthiest Rice Alternatives, From a Dietitian

Whether you’re looking for a rice alternative for different diets, such as low-carb and paleo diets, or you’re simply out of rice, there are plenty of options to try, like barley, quinoa, teff, and cauliflower.

Riced cauliflower is a popular rice alternative for those following a low-carb diet. This is achieved by blending pieces of raw cauliflower in a food processor until it achieves a rice-like texture.

Riced cauliflower is very low in calories and carbohydrates. One cup contains just 20 calories and less than 1 gram (g) of carbohydrates.

Cauliflower is rich in vitamin C, folate and potassium.

Quinoa is an ancient grain that is naturally gluten-free. This is ideal for people with celiac disease or gluten intolerance.

Quinoa is particularly rich in proteinas well as magnesium, a mineral necessary for the regulation of blood pressure and blood sugar. A cup of cooked quinoa covers 28% of the daily value (DV) of magnesium.

Amaranth is a whole grain rich in protein, magnesium and iron. He has 9.35 grams of protein per cupover 62% more protein than the same serving of white rice. A cup of cooked amaranth also covers 38% of the DV in magnesium and 29% of the DV in iron.

Couscous is a gluten-containing grain commonly used in African and Mediterranean cuisine. It is rich in selenium, a powerful antioxidant that plays an important role in immune and thyroid function. A cup covers 50% of your daily selenium needs.

Barley is a good option if you like a grain with a chewy texture and are not sensitive to gluten.

It is a good source of selenium, B vitamins, iron and fiber. A cup of cooked barley provides 6 grams of fiber, or 21% of the DV for fiber.

Buckwheat is gluten-free. It is a good choice for people with high cholesterol because it contains nutrients and phytochemicals (healthy plant compounds) such as fiber, protein and flavonoids that help lower cholesterol and the levels of triglycerides in your blood.

The soluble fiber in buckwheat helps prevent your digestive tract from absorbing cholesterol. Buckwheat is also rich in magnesium and potassium.

Teff is an ancient grain that comes in several colors, including red and white. It has a low glycemic index (GI), which means it has a less impact on blood sugar compared to grains like white rice.

Since teff has less impact on blood sugar levels, it is a good choice for people with prediabetes and diabetes.

Oats are most often eaten for breakfast, but they can be enjoyed at any time of the day and used in place of rice.

Steel-cut oats have a fluffier texture than rolled oats, making them a better choice as a rice substitute. They are also higher in fiber and protein than oatmeal.

Oats are a good source of fiber, vitamins, minerals and beneficial plant compounds. Their regular consumption can reduce heart disease risk factors like low-density lipoprotein (LDL) cholesterol, as well as support digestive health.

Like cauliflower, broccoli can be made into a low-carb, paleo-friendly rice substitute. Broccoli is rich in fiber and essential nutrients like potassium, vitamin A, folate and vitamin C. It is also full of flavonoids and carotenoids.

Eating a diet rich in broccoli and other cruciferous vegetables may reduce your risk of heart disease and certain cancers.

Riced broccoli is prepared the same way as riced cauliflower: by blending pieces of raw broccoli in a food processor until it takes on a rice-like texture.

Sorghum is a gluten-free cereal rich in protein, magnesium, B vitamins and several protective phenolic compounds such as ferulic acid, gallic acid, luteolin and apigenin. These compounds can help reduce inflammation in your body, protecting you from chronic (long-term) diseases like diabetes.

Freekeh (also known as green wheat) is roasted, immature wheat. Studies show there are about twice as many antioxidants, flavonoids and phenolic compounds in freekeh as in ordinary wheat.

Farro is a type of ancient wheat that has a chewy texture and nutty flavor. It is very nutritious and provides fiber, protein and minerals like iron and potassium.

Because it is a type of wheat, people with gluten intolerance or celiac disease should avoid eating farro.

Konjac rice (also known as shirataki rice) is made from the roots of the konjac plant. It is rich in soluble fiber called glucomannanwhich helps you feel full longer and supports digestive health.

There are a few things to keep in mind when choosing a rice substitute.

• Gluten: Rice is naturally gluten-free, so it’s a safe choice for those following a gluten-free diet. If you must avoid gluten, it’s essential to choose a rice substitute that’s also gluten-free, such as quinoa, riced cauliflower, or amaranth, while avoiding gluten-containing grains, like freekeh and barley.
• Cereals and carbohydrates: If you need a grain-free or low-carb rice substitute, try riced broccoli, riced cauliflower, or konjac rice.
• Texture and taste: Different rice alternatives have different textures, tastes and cooking requirements. Always follow the preparation instructions to ensure the best results from the recipe.