Jakarta - Rice is a staple food for many people around the world, including Indonesia. As the main source of carbohydrates, rice provides the energy the body needs to carry out daily activities.
However, some of you may want to look for alternatives to rice for health reasons, such as reducing carbohydrate intake or lowering calories.
Here are some healthy and nutrient-rich food choices to replace rice:
1. Barley
Barley is a grain available in whole, pearled, flaked, or flour form that is rich in fiber and antioxidants. Barley can help lower cholesterol levels and maintain blood sugar and insulin balance.
Every 100 grams of barley contains about 354 calories, more than 10 grams of protein, and 14.6 grams of fiber.
2. Quinoa
Quinoa is a grain that contains all nine essential amino acids, making it a complete source of protein. Quinoa also has benefits for heart health and stabilizing blood sugar levels.
In 100 grams of dry quinoa, there are 364 calories, more than 11 grams of protein, and 4.5 grams of fiber.
3. Riced cauliflower
Finely chopped cauliflower can be used as a low-carb and low-calorie alternative to rice. This option is suitable for those on a keto diet or who have a gluten intolerance.
In every 100 grams of cauliflower rice, there are only 24 calories, more than 2 grams of protein, and 2.4 grams of fiber.
4. Riced broccoli
Similar to cauliflower rice, broccoli rice is also a low-calorie, high-fiber option. Broccoli contains antioxidants and vitamin C, which support the immune system. Every 100 grams of broccoli rice contains 29 calories, 3.53 grams of protein, and 3.5 grams of fiber.
5. Shredded cabbage
Cabbage can be used as a substitute for rice because it is low in calories and rich in vitamins and minerals. Cabbage also contains bioactive compounds that can protect the body from various diseases. Every 100 grams of raw cabbage contains 25 calories, 1.28 grams of protein, and 2.5 grams of fiber.