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

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All near carbs: 10 white rice alternatives to consider (that's not brown rice)

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

(Photo: iStock/Doucefleur)

30 Jun 2022 06:00AM (Updated: fourteen Aug 2022 11:00AM)

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, it's the canvas needed for the rempah's rich flavours to play out for your sense of taste buds. In that location'due south besides that satisfying, belly-warming sensation that protein, fibre or fat tin can't quite match.

But in recent times, rice has been gaining quite a bad rap. "Food coma" and "too sugar-rich" are some of the common refrains. More serious wellness assertions include the claret carbohydrate spikes that tin potentially cause diabetes.

READ: There's at present a list of Asian foods to look out for if y'all're worried about diabetes

Or perhaps y'all're merely curious about the new entrants that people have been embracing equally alternatives.

And information technology's not only brownish rice. Fascinating varieties such as farro, freekeh, konjac rice (no, nosotros're not making these upward) and the more 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"?

Information technology all inevitably leads to the questions: Nice or not? Are these culling carbs keto- and diabetic-friendly? What dishes can you pair them with?

CNA Lifestyle puts those questions to some nutrition experts, and so you can decide if you want to attempt them for tiffin or dinner tonight.

1. 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 Nutrition and Sports Consultants.

Right off the bat, farro has more than calories and carbs than rice – not the best option for keto fans, even though information technology has protein, dissimilar rice.

But despite its loftier-carb content, farro is diabetic-friendly, said Reutens. "Diabetics however need carbs, but not too much. Foods that are low in glycaemic idex are carb-friendly because they do not cause spikes in sugar levels."

She added that farro is too "an splendid source of poly peptide, fibre, vitamin B3, magnesium and zinc" as well as loftier in carotenoids, selenium and polyphenols.

Taste and texture: "Farro has a nutty flavour and chewy texture," said Reutens, that is more similar to brownish rice than white rice. "Information technology feels grainy in your rima oris."

How to set: Launder the farro first, then cook it like you would pasta, meaning y'all boil them in salted water, said Reutens.

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

It tin can also exist a breakfast food if you add together dried fruit and nuts during boiling, she said.

2. FREEKEH

Nutrition: "Freekeh is made from green durum wheat that has been roasted to give information technology its unique flavour," said Reutens.

Like farro, freekeh is calorie- and carb-dense, and non keto-friendly. "Some keto diets allow but 50g of carbs a day or none at all", she explained, compared to the daily recommended carb intake of 225g and 325g.

"But freekeh is a skillful source of protein, 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. Just its nutty, smokey, savoury taste is not the aforementioned as rice.

How to prepare: Similar farro, the best way is to boil it in salted water, said Reutens. Merely before cooking, soak it in cold water for nearly v minutes, drain and rinse again.

If you savor Middle Eastern cuisine, you'll dear 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.

3. KONJAC RICE

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

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

"Nonetheless, it'due south best not to eat konjac rice at every meal as information technology tin inhibit the absorption of nutrients such as atomic number 26 and calcium," cautioned Tong.

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

How to set: Konjac rice is usually bought pre-rinsed, said Tong. "Pan-fry for upwardly to v minutes, stirring continuously. Or boil it in water for v minutes, so bleed and serve."

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

4. BROCCOLI AND CAULIFLOWER RICE

Nutrition: 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 diet, said Reutens.

But while such "rice" is an interesting way to eat broccoli and cauliflower, it cannot supervene upon rice itself. "The nutritional profiles are very unlike from rice, other grains or starchy foods such as quinoa and potato. Cauliflower and broccoli are vegetables and should be regarded as that when it comes to eating a nutritionally counterbalanced meal," she said.

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

Taste and texture: Broccoli rice and cauliflower rice accept a grainy mouthfeel. Both tin can have a crunchy bite when pan-fried or a soft texture when steamed, said Reutens. "It feels very unlike from rice and might have a slight sweetness equally compared to rice."

How to prepare: Wash the vegetables well before putting them in a nutrient processor to mince to your desired consistency. You can and so steam, bake or stir-fry them.

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

Cauliflower rice tin 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 meliorate. "Raw cabbages have close to 3 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. It likewise has iron, potassium, zinc and vitamin A.

Taste and texture: There are four primary 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 case, cooked green cabbage is sweet; the raw version tastes peppery, said Chiam. Ruby-red or purple cabbage can be biting and is not as tender as the green cabbage. Savoy cabbage is quite mild and bawdy, and tastes best when cooked.

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

How to prepare: Other than as coleslaw, shredded cabbage tin also be fabricated into cabbage meat assurance and served with salad, said Chiam.

But you'll need to prep the cabbage beforehand to prevent sogginess. Chiam advised adding salt to raw, shredded cabbage (ane tablespoon for every head). Permit the mixture sit in a colander for at least an hour; and so, squeeze out as much liquid as you can.

If you're not a fan of cabbage'southward odour, Chiam has some hacks to minimise information technology: When boiling in a pot of water, keep the pot uncovered and employ as trivial water as possible. "Adding a few thick chunks of bread wrapped in cheesecloth to the h2o may also help to reduce the odor."

Note that red or purple cabbage'south colour – 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 back its original color.

6. QUINOA

Diet: Quinoa is a very loftier-calorie seed (more than double of rice) that comes from the constitute, Chenopodium quinoa. "Quinoa is also high in carbohydrates and should be extremely limited if you'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 ameliorate source of fibre, potassium and zinc than rice, she said.

Gustation and texture: The seeds accept a crunchy texture and nutty flavour.

How to gear up: Treat quinoa like rice, and then rinse and eddy to melt it. "Use 2 parts water for every one part of quinoa. Add a pinch of salt to the water before y'all cook it," recommended Chiam. And like cooking rice, keep the lid on and exercise non stir every bit it cooks.

Simply unlike rice, drain the quinoa after it's done cooking, said Chiam. You can add boiled quinoa to salads, soups, burger patties or capsicums as stuffing. Information technology can also be made into porridge, she said.

vii. COUSCOUS

Diet: Technically, couscous is a pasta equally it'due 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 fibre and a lower GI, he said. Couscous also contains calcium, atomic number 26, sodium and potassium.

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

Gustatory modality and texture: At that place are three types: Moroccan (the smallest and virtually commonly sold hither); Israeli or pearl (the size of peppercorns); and Lebanese (the largest and shaped like peas).

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

How to prepare: No washing or soaking required. Toast the couscous in olive oil for a minute, add water or chicken stock, and bring to a eddy. And so, cover the pan, remove information technology from the heat and let the couscous steam for v minutes. Remove the chapeau and fluff the couscous with a fork.

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

viii. ORZO

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

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

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

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

How to set up: Melt orzo like you would any form of pasta: Boil in a pot of water with salt. It reaches al dente around 8 to ten minutes, said Tong.

You 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 as well suggested serving information technology 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.

9. BARLEY

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

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

Barley also has atomic number 26, magnesium, potassium, calcium and manganese, said Anthonysamy.

Sense of taste and texture: Barley has a nutty, subtle and slightly chewy texture like to brown rice.

How to set up: "Pearl barley is traditionally simmered in water and cooks in most xx to 25 minutes; pre-soaking is not required," said Anthonysamy.

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

1 affair to note though: Barley releases starch upon cooking, so y'all may desire to melt it separately and rinse it earlier adding it to your dish if you don't desire to thicken it, she said.

x. MILLET

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

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

Taste and texture: Millet doesn't have a strong flavour on its ain; maybe a balmy corn flavor. But it 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 prepare: "Millet porridge is a common side dish in Chinese home cooking and is ofttimes consumed to heal the digestive tract," said Anthonysamy.

"It tin be boiled or steamed. Soaking millet makes information technology easier to digest and allows the body to blot more nutrients out of it. Toasting millet earlier 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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