7 Healthy White Rice Alternatives: Adlai, Bulgur, and More

Asians love white rice. And how can they be blamed? Fragrant, soft, and fluffy, this carbohydrate staple has carried many through some amazing meals. Yet, it’s important to note: white rice is also among the least nutritious options for the health-conscious. Due to the processes it has to undergo – which removes the bran and germ from the grain – white rice loses plenty of its natural nutrients, with some considering it an “empty carb”.

Fortunately, people now have plenty of alternatives. If you’re looking for something a little more beneficial, we suggest the following:

Brown, Red, or Black Rice

If you love rice, then we have good news: there are plenty of different kinds out there that are much more nutritious! For example, the ever-popular brown rice. Compared to white rice, brown rice contains higher amounts of nutrients including fiber, vitamin B, magnesium, potassium, and iron. Brown rice also has a lower glycemic index than white rice and is therefore a much better alternative for diabetics.

Red rice, on the other hand, is rich in antioxidants. Black rice is too, and may even have the highest among all the varieties, including red rice. However, red rice trumps black rice when it comes to levels of iron and zinc. Ultimately, choosing the right type of grain for you can come down to your dietary needs – as well as simple preference. But when choosing between brown, red, or black, there’s no way to choose incorrectly as each type has plenty of benefits, already surpassing that of its white counterpart.

Adlai

One thing people love about white rice is its texture; if you’re looking for something similar, then turn to adlai. When soaked overnight before cooking, adlai becomes soft and fluffy, a great companion to many kinds of viands.

Nutritionally speaking, adlai is rich in calcium, phosphorus, and dietary fiber. Due to its low glycemic index, it is also diabetic-friendly. Keep in mind, however, that adlai is high in calories, with a 100-gram serving totaling over 300 calories.

Couscous

Often seen in North African or Middle Eastern dishes, Couscous looks like a grain but is in fact made with semolina flour, which classifies it as a pasta. Though it comes in different sizes, what’s often seen in supermarkets is Moroccan-style couscous, which are the smallest variety.

It is a rich source of selenium, which supports the immune system and aids thyroid health. It is also high in plant-based protein, offering 6 grams per cup to diners. A drawback to couscous, however, would be its high levels of gluten and carbohydrates, which could make it an impossible alternative for those with allergies or other health conditions.

Quinoa

A gluten-free whole grain, quinoa is often paired in salads alongside greens, nuts, cheese and fruit. It is particularly refreshing with cucumbers, tomatoes, and arugula. Nevertheless, it can also serve as an alternative to rice, one that provides its diners with high levels of plant-based protein. One cup – around 180 grams – already provides 8 grams of protein for the day!

It also provides adequate amounts of manganese, which protects cells and helps regulate both hormones and blood sugar. Replacing white rice with quinoa is also a fantastic way to meet the body’s daily magnesium, folate, and iron requirements.

Cauliflower Rice

Mom’s reminder to always eat your vegetables is as good today as it was back then. Cauliflower rice – traditionally made with pulsed cauliflower – is a fantastic alternative to white rice. As a vegetable, it is low in calories and high in fiber and Vitamin C. Cauliflower is also rich in choline, a lesser known nutrient that is incredibly beneficial for the nervous system, decreasing risk for neurological disorders such as Alzheimer's.

Those who aim to lose weight may also find that replacing certain foods with cauliflower – such as pizza crust or hummus – can help with weight loss due to its low amount of carbohydrates.