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Whole Grain Pasta Nutrients

12 rice substitutes, including low carb and keto options

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Whether someone is allergic to rice, trying to cut down on carbohydrates, or cut their calorie intake, there are many affordable, nutritious, and tasty rice substitutes that can be easily made at home. These include barley, rice broccoli, and orzo.

Rice is a versatile, healthy and inexpensive food that is a cornerstone of people’s diets around the world.

It is a rich source of carbohydrates that, as the body’s primary source of energy, increases energy levels, powers exercise, and helps people feel satisfied and satiated.

However, some people may want to swap rice for other options. This may be because they:

  • have an allergy
  • Better to eat fewer carbohydrates
  • try to eat fewer calories
  • try to include a wider variety of whole grains in their diet

Below are 12 nutritious alternatives to rice that people can enjoy.

Barley is a popular grain that people can buy in whole grain, pearl, flake, or flour versions.

This cereal has many health benefits and is a suitable option for those looking to increase their fiber.

Barley also contains antioxidants called lignans, which help protect cells from damage. It can also help lower cholesterol and balance blood sugar and insulin.

Every 100 grams (g) of whole barley contains:

  • 354 calories
  • over 10 g protein
  • 77 g of carbohydrates
  • 14.6 g total fiber

Barley is similar to white rice in terms of calories, but it is much higher in fiber and protein.

Additionally, it contains over 30 nutrients, including phytosterols, tocols, beta-glucans, and minerals, that can help fight chronic diseases like cancer and gout.

Quinoa is an edible seed that humans consume as a grain. It has been a staple food in South America for millennia, where people enjoy its beneficial properties.

People often use quinoa as a rice substitute because it contains all nine essential amino acids, making it a complete protein.

Quinoa also supports heart health and has hypoglycemic effects that lower blood sugar.

Each 100 g serving of dried quinoa contains:

  • 364 calories
  • over 11 g of protein
  • 68 g of carbohydrates
  • 4.5 g total fiber

Quinoa is also high in magnesium, a mineral that helps the body make the protein, bones, DNA, and copper needed for red blood cell production and energy.

Cauliflower belongs to the cruciferous family, which includes broccoli, cabbage, Brussels sprouts, and kale.

People can make rice cauliflower by chopping raw cauliflower, either by hand or with a food processor, until the texture resembles rice.

You can then use the resulting cauliflower rice either raw or gently cooked.

This low-carb, low-calorie alternative to rice doesn’t have a strong flavor, so it works just as well as rice in many recipes. It’s also suitable for people on a keto diet or people with gluten intolerance.

A 100 g serving of cauliflower rice contains:

  • 24 calories
  • about 2 g protein
  • almost 5 g of carbohydrates
  • 2.4 g total fiber

Broccoli can be prepared the same way as grated cauliflower.

Much like its counterpart, broccoli with rice is a suitable rice alternative for a person on a low-carb or low-calorie diet.

Broccoli has powerful antioxidant, anti-inflammatory, and cancer-fighting effects.

Its nutritional profile is similar to that of rice cauliflower because 100 g of rice broccoli contains:

  • 29 calories
  • 3.53 g protein
  • almost 5 g of carbohydrates
  • 3.5 g fiber

Broccoli also contains 92.5 milligrams (mg) of vitamin C, which supports the immune system. The recommended daily allowance of vitamin C is 90 mg for men and 75 mg for women.

Cabbage is another cruciferous vegetable that people can use as a rice alternative. Individuals usually finely chop it up with a food processor or by hand.

The vegetables are low in calories and carbohydrates and rich in vitamins and minerals.

Cabbage is also rich in calcium, bioactive compounds, and vitamins C and E.

There is some evidence that it may protect against high cholesterol, liver problems, pancreatitis, and heart disease.

Each 100 g serving of raw cabbage contains:

  • 25 calories
  • 1.28 g protein
  • 5 micrograms of vitamin A.
  • 5.8 g carbohydrates
  • 2.5 grams of fiber

Shirataki rice is a popular food in parts of Asia. Thanks to its low-carb and low-calorie profiles, its prevalence is now increasing worldwide. It is also rich in glucomannan fiber.

The potato-like vegetable comes from the konjac root, which manufacturers and people process into rice-shaped grains.

A 100 g serving of konja rice provides 10 calories and 5 g of carbohydrates, all fiber. It doesn’t contain any protein.

Although konjac rice contains calories, the Food and Drug Administration (FDA) allows manufacturers to label it as a calorie-free food due to its extremely low calorie count.

Researchers are studying the health benefits of glucomannan fiber for lowering glucose, cholesterol, and blood pressure. It can also aid digestive health.

Although couscous is similar to a grain, it is a type of pasta that manufacturers make from semolina or ground durum wheat.

The Mediterranean and Middle Eastern cuisine often offers the food as an accompaniment to other dishes.

High in protein and fiber, couscous aids digestion and helps people feel full longer, which may help with weight loss.

Couscous consists mainly of carbohydrates – a 100 g serving of couscous contains:

  • 378 calories
  • 13 g protein
  • almost 78 g of carbohydrates
  • 4.4 g total fiber

Bulgur wheat looks similar to couscous, but manufacturers make it from cracked whole durum wheat.

This rice alternative is low in fat, high in minerals, and a minimally processed whole grain product. It can help people with diabetes control their blood sugar.

A 100 g serving of Bulgarian wheat contains:

  • 357 calories
  • just over 7 grams of protein
  • almost 81 g of carbohydrates
  • 11.9 g total fiber

Orzo is a pasta the same size and shape as rice, and people can use it in the same way. It contains a moderate amount of protein, which is essential for the body to grow, repair, and maintain good health.

A 100 g serving of Orzo contains:

  • 375 calories
  • 12.5 g protein
  • almost 79 g of carbohydrates
  • 3.6 g total fiber

Farro is an old whole grain wheat with a chewy texture and a nutty taste reminiscent of barley.

Due to its high protein content, Farro is a valuable nutritional supplement for everyone who follows a vegan and vegetarian diet.

Wheat, like Farro, contributes essential amino acids, minerals, vitamins, and phytochemicals to a person’s diet.

A 100 g serving of Farro contains:

  • 311 calories
  • over 13 g protein
  • almost 67 g of carbohydrates
  • 6.7 g total fiber

Potatoes are incredibly versatile and people can choose different and healthy ways to cook them, such as: B. Cooking, pureeing, rice or baking.

These are types of “tubers” that humans have eaten since ancient times and that have wide-ranging health benefits, including:

  • antioxidant effect
  • anti-inflammatory effect
  • Anti-cancer effect
  • cholesterol lowering effect
  • blood sugar balancing effect

A 100 g serving of raw potatoes contains:

  • 74 calories
  • 2 g protein
  • 17.6 g of carbohydrates
  • 1.4 g total fiber

Sweet potato is another type of tuber that provides carbohydrates, micronutrients, fiber, and minerals. Thanks to their antioxidant properties, they can help protect against cardiovascular disease and cancer.

A 100 g serving of raw sweet potato contains:

  • 86 calories
  • almost 1.6 g of protein
  • 20 g of carbohydrates
  • 3 g total fiber

If people want to avoid rice because they are on a low-carb or low-calorie diet, there are several alternatives that they can choose from.

Vegetables like broccoli, cauliflower and cabbage offer versatile rice alternatives that are extremely low in calories and high in nutrients.

If a person wants to include whole grains in their diet, they can choose between bulgar wheat, barley, or farro.

Whole Grain Pasta Nutrients

These Are the 3 Healthiest Types of Rice You Can Eat

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Whether you’re serving arroz con pollo, a tasty stir-fry, or a mushroom risotto, rice is a staple in most diets and kitchens. “In addition to being affordable and accessible, rice is relatively easy to prepare,” says Claire Carlton MS, RD, LD / N, a North Carolina-based nutritionist and digestive health expert. “Rice is also a high-fiber source of nutrients and naturally gluten-free.”



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Of course, there are tons of healthy grains to choose from, but rice is among the most easily available, especially white and brown rice. Plus, rice comes in a variety of colors, textures, and sizes, each with their own unique tastes and health benefits. We asked experts to point out which grains of rice have the healthiest benefits and to name the good, bad, and ugly in the brown rice and white rice diet.

Video: The 3 Healthiest Rice You Can Eat (Really Easy)

These are the 3 healthiest types of rice you can eat

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Black rice

Though sometimes harder to find, black rice is the number one nutritional rock star when it comes to rice varieties. It’s high in fiber and nutrients that help lower cholesterol, promote healthy digestion, and fight off chronic diseases. “Black rice has been shown to have the highest antioxidant content of all rice varieties, largely due to the content of anthocyanins – a powerful anti-inflammatory agent that gives the grains their dark purple hue – as well as flavonoids and carotenoids.” explains Megan Roosevelt, RDN, a registered LA-based nutritionist and founder of HealthyGroceryGirl.com. Your black rice bowl can also give you a hearty protein boost, serving nearly 10 grams in a boiled cup.

RELATED: 6 Great Sources of Plant-Based Protein for an Extra Boost of Fuel

Wild rice

Another healthy rice winner is this chewy long grain version that is native to North America. As with black rice, the high fiber content of these brown and black grains aids digestion and lowers cholesterol levels. Wild rice is also packed with disease-fighting antioxidants and vitamin C, says Roosevelt.

Brown rice

With its nutty, dense texture, brown rice is one of the better starch options available to you, high in B vitamins, zinc, and magnesium. “It’s also a whole grain and high in fiber that helps stabilize blood sugar and promote satiety,” said Vikki Petersen, DC, CCN, CFMP, a California-based functional medicine doctor and clinical nutritionist. “Brown rice also gets your digestive tract moving as it feeds healthy bacteria into your intestines.”

TIED TOGETHER: How to cook perfectly fluffy rice every time

The word on the diet of white rice

While it may be tastier to some, white rice isn’t nearly as good to you as the more colorful varieties. “It was processed to remove the shell, bran, and germs where most of the food is,” says Roosevelt. “It gives it a softer texture than wild or brown rice, but it is less nutritious, lacks fiber, and has a higher glycemic index.” That being said, many brands of white rice are artificially fortified with folic acid, calcium, and iron, which amplifies their benefits somewhat. Also, the lower fiber may be preferable to those dealing with digestive issues.

Do I have to worry that rice is high in arsenic?

As you may have heard, rice is high in arsenic, a known carcinogen that contributes to higher levels of cancer, diabetes, heart, and autoimmune diseases. “Adults are advised to eat no more than two servings a week, including rice syrup and rice flour, which may appear on the labels of some prepackaged foods,” warns Petersen. “Short grain rice contains less arsenic than long grain rice. A study by Consumer Reports also found that brown basmati rice from California, India and Pakistan is one of the safest sources of rice.”

Here’s the good news: you can reduce the carcinogen levels in your rice with the right cooking techniques. Petersen recommends rinsing the rice about five times in a sieve first. Then cook the rice like pasta, using a water to rice ratio of 10 to 1 instead of the typical 2 to 1 ratio. Once the rice is cooked through, drain and rinse again. To counter any side effects, she also recommends serving your rice with foods high in antioxidants, such as dark leafy vegetables, sweet potatoes, cruciferous vegetables, and turmeric. Once cleaned, your brightly colored rice grains can be a tasty, nutritious addition to your weekly diet.



a close up of food on a table: all the healthy benefits of consuming these tasty little grains.


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All the healthy benefits of consuming these tasty little grains.

TIED TOGETHER: 17 Simply Delicious Rice Recipes You’ll Want To Make Tonight

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Whole Grain Pasta Nutrients

An Organic Start

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Brewhouse – for the love of healthy teas

“India has the largest tea drinking population in the world, but one of the lowest bottled tea penetrations in the world. While China, Japan and most of Europe are now spending more on cold tea, tea still means hot for 99.5% of Indians. We want to change that, ”says Siddharth Jain, founder and CEO of Brewhouse, a certified organic manufacturer of iced teas and cool boxes.

A passionate tea lover, Jain was part of the banking world in Singapore until around 2012. But a start-up dream and the introduction of real iced tea on the market led him to found Brewhouse. After a few initial home experiments, he started Brewhouse in 2017 after being funded by Food Empire, a global FMCG group listed on the Singapore Stock Exchange, and fully organic in October 2019.

The company sources its ingredients from small organic tea farms in the Nilgiris. “Every batch of tea we buy is tasted in the laboratory because of its biological nature, the absence of pesticides, and so on. Tea is perhaps the only food consumed without washing; What we drink is usually the first wash of the product. It is all the more important that the tea has no chemical residues on the surface, ”says Jain.

Having sold more than 50 lakh bottles of tea and coolers to date, Brewhouse is sure to be brewed properly. It started as an offline retail brand with institutional space and then expanded to retail stores across the country. But when the pandemic broke out, the company switched to selling online through its website and other e-commerce platforms – and now contributes about a third of its sales.

Following the recent introduction of a line of coolers, Brewhouse will launch Lazybones – a line of refreshing beverages that increase energy, calm and focus.

Cheers for a healthy drink.

Pascati Chocolate – Certified Artisan, Certified Organic

“We are the only certified organic chocolate brand in India,” says Devansh Ashar, a passionate chocolate lover and founder of Pascati Chocolate, proudly.

But what made him enter such a niche segment in India is a story of its own. A few years ago while nibbling on a Swiss chocolate; Ashar noticed the distinct difference in taste. Not only did the chocolate melt quickly in your mouth, it tasted even better. Soon Ashar enrolled in a three-month online chocolate course at Ecole Chocolat. When he realized that the secret of the outstanding chocolate quality lies in naturally produced cocoa beans, he decided to take the entrepreneurial leap.

After some experimentation and encouragement from family and friends, Ashar founded Pascati Chocolates in 2015. The start-up follows a bean-to-bar model, which means it controls every aspect of chocolate production. She checks everything carefully – from purchasing the cocoa beans to the finished bar. “There is an element of art that is involved alongside science. The cocoa is roasted, cracked, sieved and refined with sugar and cocoa butter (which we press ourselves). The chocolate is then tempered, packaged and shipped across the country, ”explains Ashar.

Pascati has been working with an agricultural cooperative FTAK (FairTrade Alliance Kerala) since 2018 and has influenced more than 2,000 farmers. It initially worked closely with the cocoa bean growers and guided them to get the fermentation and drying process right.

What is the real difference between a normal chocolate brand and Pascati? “A ‘normal’ chocolate is made from cocoa that has not been fermented and left to dry in the sun. These are poor quality beans and must undergo an alkalinization process. This makes the end product inorganic and deprives the beans of their flavor profile, which gives them a very soft and even, cocoa-like aroma, ”explains Ashar.

With his new factory in Maharashtra producing more than 1 lakh bars per month, Pascati Chocolates is poised for a sweeter future. The fully family-funded brand has ties to several luxury hotels in addition to selling through its website and other e-commerce platforms. It offers more than 14 types of chocolate – the most popular are the Raspberry & Hibiscus bar and the 77% Malabar Hills Single Origin bar.

Of course yours – the ‘no-junk’ noodles

“My children, like most of their kind, love pasta. But most of what is available in the market is junk. It’s time we had healthier alternatives, ”says Vinod C, Founder and CEO of Naturally Yours, maker of 100% organic pasta and noodles.

Founded in 2020 by Vinod, a veteran marketer and Priya Prakash, a nutritionist and biotechnologist, Naturally Yours prides itself on its healthy nutrients. “Our promise is not refined flour, only whole grain products and that is also our USP,” says Vinod.

The company is 100% bootstrapped and fully family-funded. The raw material is obtained from groups of farmers from all over India and sent to the production unit. They are then used to make the final product in small batches to ensure freshness and nutritional value. Naturally Yours currently offers five types of whole wheat pasta – multi-millet, red rice, soy, buckwheat and quinoa – and four types of gluten-free pasta – multigrain, quinoa, chickpea and red lentils.

“We have grown tenfold and are profitable. From now on we are not looking at funds anymore as we are pushing the profits back into the company, ”says Vinod. But he is expressing his plan to go international in a few years once the company hits steady demand in India.

Of course, Yours advertises through social media links and also invites nutritionists to blog for its website. “The idea is to make people aware of the real benefits of organic and healthy food,” adds Vinod. The company also had a partnership with the Bombay International School to provide meals to the students. a model they want to return to once the pandemic has subsided.

This story was written by Pallavi Chakravorty. She is the Associate Editor of Outlook Business.

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Whole Grain Pasta Nutrients

What Are the Healthiest Carbs to Eat? Eating Healthy Carbs

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Carbohydrates are an important nutrient that provides the body with energy. Healthy carbohydrates include those high in fiber, such as quinoa, brown rice, and legumes.

Carbohydrates are a nutrient that provides energy and other nutritional benefits. Carbohydrates are found in all types of fruit and vegetables, bread, cereals as well as sugar and foods containing sugar. It is important to choose foods high in carbohydrates that are healthy and high in fiber.

If the body goes without carbohydrates for too long, it causes many metabolic imbalances that can lead to intense cravings, fatigue, anxiety, and other symptoms. However, that doesn’t mean that a person should eat lots of bread and processed carbohydrates. Eating healthy means adding more fruits and vegetables to your diet to significantly improve your mind and body.

Foods that are high in healthy carbohydrates include:

  • vegetables
    • Carbohydrates are found in a wide variety of vegetables, from Brussels sprouts to beets.
    • Eating a variety of vegetables has a positive effect on overall health by providing several naturally occurring plant compounds called phytonutrients. These are good sources of many vitamins and minerals, and help prevent heart disease, cancer, and other diseases.
  • Whole fruits
    • Fruit fibers slow the release of simple sugars, making them a healthy option for those with a sweet tooth.
    • Some people fear that the naturally occurring simple sugars in fruits will lead to weight gain. However, a study that followed men and women in the United States for 24 years found that the more fruits (and vegetables) people ate, the less weight they gained over time.
    • But moderation is also called for when it comes to fruits.
  • pulse
    • Bean, pea, and lentil seeds contain a unique combination of starch, fiber, and protein that help satisfy the appetite and keep the appetite in check after a meal.
    • People who ate legumes regularly were at a lower risk of developing cardiovascular disease, possibly due to their beneficial effects on blood pressure, cholesterol, blood sugar, and other factors.
  • full grain
    • Whole grains are rich in magnesium, antioxidants, and vitamin E, and provide complex carbohydrates and fiber.
    • Studies have shown that a diet high in whole grains can lower your risk of type II diabetes and heart disease.
  • Tubers
    • Depending on the species, a tuber can be a good source of potassium, vitamins C and B6, and other nutrients.

More examples of healthy carbohydrates

  • Whole grain, wild and brown rice in their natural state contain the minerals and fiber that are necessary for healthy digestion.
  • Whole grain products, including bread, pasta, and flour, are high in fiber and minerals.
  • Fermentable grains like oats, oatmeal, barley, and quinoa are high in potassium, magnesium, and selenium.
  • Vegetables like beans and peas are high in fiber, folic acid, and iron.
  • Micronutrient-rich vegetables include carrots, sweet potatoes, butternut squash, and pumpkin. Leafy vegetables are also a good source of micronutrients.
  • Almonds, walnuts, cashews, flax seeds, hemp and pumpkin seeds contain healthy carbohydrates and omega-3 fatty acids.

What are the different types of carbohydrates?

As one of the three macronutrients (the other two are proteins and fats) in the diet, carbohydrates are an important source of energy.

Three forms of carbohydrates

  1. Monosaccharides are the most basic type of carbohydrates and include glucose and fructose.
  2. Disaccharides arise when two monosaccharide molecules combine. These include lactose and sucrose.
  3. Polysaccharide Chains are made up of more than two monosaccharide molecules linked together, like fiber and starch.

Carbohydrates can be further divided into

  • Simple carbohydrates are made up of monosaccharides and disaccharides, also called sugars. They are a popular choice because they are an instant source of energy.
  • Complex carbohydrates include polysaccharides like fiber and starch (or “good” carbohydrates). Dietary fiber does not provide energy directly, but rather nourishes the beneficial bacteria in the digestive system. These bacteria aid digestion and help maintain intestinal health.

What Are The Benefits And Risks Of A Low Carb Diet?

Low-carbohydrate diets vary in intensity and affect people differently. Before embarking on a low-carb diet (or making a radical diet change), it is best to consult a doctor to learn more about healthy eating.

Possible side effects of a low-carb diet

Potential Benefits of a Low Carbohydrate Diet

The amount of carbohydrates a person should consume varies based on age, gender, general health, and level of activity, and is therefore unique to everyone. In general, try filling half the plate with fruits and vegetables and the other half with whole grains and proteins. When a person follows this, carbohydrates from fruits, vegetables, grains, legumes, and dairy products make up about half of their total calories for the day.



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Medically checked on 09/09/2021

References

Harvard TH Chan. Carbohydrates. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/

WebMD. Slideshow: They’re a Guide to Healthy Carbohydrates. https://www.webmd.com/diet/ss/slideshow-your-guide-to-eating-healthy-carbs

Medical Committee. The carbohydrate advantage. https://www.pcrm.org/good-nutrition/nutrition-information/the-carbohydrate-advantage

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