All about carbs: 10 white rice alternatives to consider (that’s not brown rice)

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All about carbs: 10 white rice alternatives to consider (that'due south not brown rice)

You've heard of couscous, barley and millet. But what almost farro, freekeh or orzo? How about "rice" made from broccoli, cabbage, cauliflower or konjac? We break all these downwardly for you.

(Photo: iStock/Doucefleur)

30 Jun 2022 06:00AM (Updated: 14 Aug 2022 xi:00AM)

Whether you're having an indulgent spread of zi char, nasi padang, briyani or a humble packet of economy rice, the meal can feel incomplete without rice to soak up the umami-redolent gravy.

Sometimes, information technology'south the canvas needed for the rempah's rich flavours to play out for your taste buds. There's too that satisfying, belly-warming sensation that protein, fibre or fat can't quite match.

Only in recent times, rice has been gaining quite a bad rap. "Food coma" and "also carbohydrate-rich" are some of the common refrains. More serious health assertions include the blood saccharide spikes that tin potentially cause diabetes.

READ: There's now a list of Asian foods to wait out for if you're worried about diabetes

Or maybe y'all're simply curious about the new entrants that people have been embracing every bit alternatives.

And it's not simply brown rice. Fascinating varieties such equally farro, freekeh, konjac rice (no, we're non making these up) and the more than familiar barley, couscous and quinoa are trickling onto supermarket shelves and restaurant menus. And has anyone tried those online recipes for broccoli or cauliflower "rice"?

It all inevitably leads to the questions: Dainty or not? Are these alternative carbs keto- and diabetic-friendly? What dishes can y'all pair them with?

CNA Lifestyle puts those questions to some nutrition experts, so you tin can decide if you want to try them for lunch or dinner tonight.

i. FARRO

Nutrition: Farro is really a mixture of three grains – spelt, emmer and einkorn – and comes in wholegrain, pearled (bran has been completely removed) and semi-pearled, co-ordinate to Jaclyn Reutens, a dietitian and the founder of Aptima Diet and Sports Consultants.

Right off the bat, farro has more calories and carbs than rice – not the best option for keto fans, fifty-fifty though it has poly peptide, unlike rice.

But despite its high-carb content, farro is diabetic-friendly, said Reutens. "Diabetics still need carbs, but not as well much. Foods that are low in glycaemic idex are carb-friendly because they do not crusade spikes in carbohydrate levels."

She added that farro is also "an excellent source of poly peptide, fibre, vitamin B3, magnesium and zinc" as well every bit high in carotenoids, selenium and polyphenols.

Sense of taste and texture: "Farro has a nutty season and chewy texture," said Reutens, that is more than like to brown rice than white rice. "Information technology feels grainy in your mouth."

How to ready: Wash the farro offset, then cook information technology like you lot would pasta, meaning you boil them in salted h2o, said Reutens.

Farro can exist added to a beef stew to make a hearty one-dish meal, or combined with cucumber, feta cheese and cherry tomatoes to make a salad, she suggested.

Information technology can also exist a breakfast food if you add dried fruit and basics during boiling, she said.

2. FREEKEH

Nutrition: "Freekeh is fabricated from green durum wheat that has been roasted to give it its unique flavor," said Reutens.

Similar farro, freekeh is calorie- and carb-dense, and not keto-friendly. "Some keto diets allow merely 50g of carbs a mean solar day or none at all", she explained, compared to the daily recommended carb intake of 225g and 325g.

"But freekeh is a good source of poly peptide, fibre, atomic number 26, phytosterols and carotenoids."

Taste and texture: Freekeh has a dense and chewy texture that reminds one of white rice, said Reutens. But its nutty, smokey, savoury gustation is not the same equally rice.

How to prepare: Like farro, the all-time way is to boil it in salted h2o, said Reutens. But before cooking, soak it in cold water for about 5 minutes, drain and rinse once more.

If you lot enjoy Middle Eastern cuisine, yous'll love freekeh added to a pumpkin-and-nut salad, chicken stew, chickpeas and yoghurt, or a roasted cauliflower salad with a tahini sauce, suggested Reutens.

Freekeh can also be cooked with pilaf rice and served with yoghurt and mint, she said.

iii. KONJAC RICE

Nutrition: What is this food that almost resembles h2o nutritionally? "Konjac rice is made from konjac or konnyaku, a root institute from Nihon that is high in fibre, and depression in calories and carbohydrates," said Constant Tong, the CEO of Ketomei, a ketogenic-meal delivery service.

Other than being keto-friendly, konjac rice (also known equally shirataki rice) is likewise suitable for those who desire to command their weight and claret glucose levels, he said.

"However, it's best non to eat konjac rice at every meal as it tin can inhibit the absorption of nutrients such every bit iron and calcium," cautioned Tong.

Taste and texture: The shape and texture of konjac rice is quite close to white rice, especially when information technology is cooked until soft. Even so, said Tong, konjac rice is typically cooked al dente for a better bite.

How to prepare: Konjac rice is usually bought pre-rinsed, said Tong. "Pan-fry for upwards to v minutes, stirring continuously. Or boil it in water for five minutes, then drain and serve."

Konjac rice tin can be served with Asian dishes like steamed fish or curry, he said.

iv. BROCCOLI AND CAULIFLOWER RICE

Diet: Broccoli or cauliflower rice is basically finely chopped broccoli or cauliflower. Both have very low carb contents, and would be suitable for diabetics and those on a keto nutrition, said Reutens.

But while such "rice" is an interesting fashion to eat broccoli and cauliflower, it cannot replace rice itself. "The nutritional profiles are very different from rice, other grains or starchy foods such as quinoa and murphy. Cauliflower and broccoli are vegetables and should be regarded every bit that when it comes to eating a nutritionally balanced meal," she said.

Moreover, chopping up the vegetables increases their exposure to heat and raises their oxidation rate that tin can rob them of nutrients such as vitamins C and B1, and thiamine, she explained.

Taste and texture: Broccoli rice and cauliflower rice have a grainy mouthfeel. Both can have a crunchy bite when pan-fried or a soft texture when steamed, said Reutens. "It feels very different from rice and might have a slight sugariness every bit compared to rice."

How to prepare: Launder the vegetables well before putting them in a food processor to mince to your desired consistency. Y'all tin can then steam, bake or stir-fry them.

Broccoli rice, said Reutens, tin can exist accompanied with a tofu stir-fry and brown rice, or fabricated into a broiled dish with parmesan cheese and garlic.

Cauliflower rice can be made into a chicken burrito bowl, stir-fried with peas, corn and chickpeas, or paired with grilled prawns, parsley, tomatoes and lemon juice, suggested Reutens.

5. SHREDDED CABBAGE

Nutrition: When it comes to cabbage, raw is better. "Raw cabbages have close to three times the vitamin C you need for the day," said Mary-Ann Chiam, a dietitian with Allium Healthcare.

Cooked or raw, shredded cabbage is "very low in carbohydrates" and is "a healthy fibre source", so it is both diabetic- and keto-friendly, she said. Information technology likewise has iron, potassium, zinc and vitamin A.

Taste and texture: There are iv main types of cabbages – green cabbage, red or purple cabbage, savoy cabbage, and Chinese or napa cabbage – and they taste differently when cooked or raw.

For instance, cooked green cabbage is sweet; the raw version tastes peppery, said Chiam. Carmine or purple cabbage can exist biting and is not as tender as the green cabbage. Savoy cabbage is quite mild and earthy, and tastes all-time when cooked.

"Chinese cabbage can be eaten raw or cooked, and is softer and sweeter than the other varieties," she added.

How to gear up: Other than as coleslaw, shredded cabbage tin as well be fabricated into cabbage meat balls and served with salad, said Chiam.

But yous'll need to prep the cabbage beforehand to forestall sogginess. Chiam advised calculation table salt to raw, shredded cabbage (ane tablespoon for every head). Let the mixture sit in a colander for at least an hour; then, squeeze out as much liquid every bit yous can.

If y'all're not a fan of cabbage's odour, Chiam has some hacks to minimise it: When boiling in a pot of h2o, proceed the pot uncovered and apply as little h2o as possible. "Adding a few thick chunks of breadstuff wrapped in cheesecloth to the h2o may also help to reduce the odour."

Note that red or royal cabbage'southward color – courtesy of the beneficial chemical compound, anthocyanin – can turn blue when cooked with an alkaline substance such as tap water, said Chiam. Adding a teaspoon of lemon juice or vinegar would bring dorsum its original color.

6. QUINOA

Nutrition: Quinoa is a very loftier-calorie seed (more double of rice) that comes from the establish, Chenopodium quinoa. "Quinoa is also loftier in carbohydrates and should be extremely limited if yous're on a depression-carb or keto diet," said Chiam.

The upside is, quinoa has amino acids and protein that white rice – and even brown rice – don't. Quinoa is also a improve source of fibre, potassium and zinc than rice, she said.

Taste and texture: The seeds have a crunchy texture and nutty flavour.

How to set: Treat quinoa like rice, so rinse and boil to cook it. "Use two parts water for every one part of quinoa. Add a compression of salt to the water before you cook information technology," recommended Chiam. And like cooking rice, keep the hat on and do not stir as it cooks.

But dissimilar rice, bleed the quinoa after it's done cooking, said Chiam. You can add together boiled quinoa to salads, soups, burger patties or capsicums as stuffing. It can also be made into porridge, she said.

7. COUSCOUS

Nutrition: Technically, couscous is a pasta every bit it'south made with semolina flour that's derived from durum wheat, said Tong. This makes couscous high in carbs and not a keto food at all.

Like pasta, the wholemeal version has more than fibre and a lower GI, he said. Couscous also contains calcium, iron, sodium and potassium.

Still, couscous has a lower GI and calories than rice, and may be "more suitable for people with diabetes" and the weight-witting, said Tong, especially if yous keep your portion to half a bowl.

Taste and texture: There are iii types: Moroccan (the smallest and nearly commonly sold hither); Israeli or pearl (the size of peppercorns); and Lebanese (the largest and shaped like peas).

"Couscous is fluffy and pocket-sized grained, but the pearled couscous is slightly larger and could resemble firm and big grains of rice," said Tong.

How to set up: No washing or soaking required. Toast the couscous in olive oil for a infinitesimal, add water or chicken stock, and bring to a boil. And then, cover the pan, remove it from the heat and let the couscous steam for five minutes. Remove the chapeau and fluff the couscous with a fork.

Couscous is very popular in Center Eastern cuisine but it is also great as a side dish to western dishes such as roasted chicken and salad, said Tong.

8. ORZO

Nutrition: Although orzo is a form of pasta like couscous, the former has higher calories and carbs. This disparity could perhaps exist caused past their wheat content, which affects their texture, said Tong.

Orzo is firmer than couscous as it has a higher wheat content, he noted. Meanwhile, couscous's soft and fluffy nature could be considering it has a lower wheat content.

Like couscous, orzo also has calcium, iron, sodium and potassium.

Gustation and texture: Orzo tin can be rice-like when cooked al dente. But it is typically cooked until soft, said Tong.

How to ready: Cook orzo similar you would any form of pasta: Boil in a pot of water with salt. It reaches al dente effectually 8 to 10 minutes, said Tong.

Yous can toss orzo in olive oil or butter. Or add it to a salad with beans, soup, minced meat, or stir it with parmesan and spinach. Tong also suggested serving it as a side with Italian dishes such as chicken parmigiana or piccata.

"Orzo can also be made into Asian-styled rice and served with Asian dishes," he said.

ix. BARLEY

Nutrition: Barley is every diabetic's good friend. That's because its high soluble fibre content helps to slow the assimilation of sugar and in turn, helps to regulate blood sugar levels, explained Melanie Anthonysamy, the diet squad atomic number 82 at HealthifyMe.

But non so for people who are on the keto diet because of barley's carb content. "Carbohydrates should exist kept at a maximum of 5 to 10 per cent of the total calorie intake for the trunk to be in the ketosis state," she said.

Barley also has iron, magnesium, potassium, calcium and manganese, said Anthonysamy.

Gustation and texture: Barley has a nutty, subtle and slightly chewy texture similar to chocolate-brown rice.

How to prepare: "Pearl barley is traditionally simmered in water and cooks in about 20 to 25 minutes; pre-soaking is not required," said Anthonysamy.

Barley porridge besides makes a skilful substitute for oats and goes well with berries, nuts and dates, she suggested.

1 affair to note though: Barley releases starch upon cooking, and so you may want to cook information technology separately and rinse it before adding it to your dish if you don't want to thicken it, she said.

10. MILLET

Nutrition: "Millet is a cereal grain that is wholegrain and gluten free," said Anthonysamy. This seed-similar grain is packed with fibre and protein, and is an excellent source of carbohydrates, especially for those with coeliac disease (spelled celiac in some countries), she said.

It also contains potassium, atomic number 26 and vitamin A, she added.

Gustatory modality and texture: Millet doesn't have a strong season on its ain; mayhap a mild corn flavour. Only information technology will take on the flavour of what it is cooked in or with, said Anthonysamy. It has a fluffy rather than chewy texture when cooked.

How to fix: "Millet porridge is a common side dish in Chinese domicile cooking and is often consumed to heal the digestive tract," said Anthonysamy.

"It can be boiled or steamed. Soaking millet makes information technology easier to digest and allows the body to blot more nutrients out of information technology. Toasting millet before cooking enhances the nutty flavour."

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Source: https://cnalifestyle.channelnewsasia.com/wellness/white-rice-alternatives-couscous-barley-cauliflower-cabbage-249001

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