Jakarta –
White rice is a staple food that is very attached to the daily lives of Indonesian people. In fact, there is an expression ‘don’t eat if you haven’t eaten rice’ which shows how much rice people consume.
White rice is indeed a source of carbohydrates. However, for people who are on a diet, white rice can be an ‘enemy’ that hinders the process of losing weight.
This is due to the calorie intake in rice. Quoted from the United States Department of Agriculture/USDA page, per 100 grams of white rice contains up to 130 calories.
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Indeed, white rice cannot be said to trigger weight gain or diet failure. But if combined with a sedentary lifestyle and other unhealthy habits, calories from white rice could be one of the factors that prevents weight loss.
Not only that, there are also some people who have to avoid consuming white rice because they have certain medical conditions, such as blood sugar and diabetes. Therefore, these people need rice substitutes for their diet so they can lose weight without losing their daily carbohydrate intake.
Carbohydrate Foods Replacing Rice
1. Potatoes
Potatoes are a food ingredient that is often used as a substitute for rice. Apart from containing carbohydrates, potatoes also have important nutrients such as vitamin B6, vitamin C, potassium, protein, omega-3, omega-6, and iron.
Not only that, potatoes also have fiber which can help digestion and make the body feel full longer. Therefore, potatoes are suitable for consumption as a substitute for rice by those on a diet to lose weight.
2. Ubi
Sweet potato or what in English is called sweet potato is another food ingredient that is often used as a substitute for rice. Apart from having lots of healthy nutrients, sweet potatoes can also be processed into a variety of delicious foods so they are not boring to eat.
Just like potatoes, sweet potatoes are also rich in fiber which can make the body feel full for longer, thus helping you lose weight.
3. Corn
Corn contains carbohydrates that the body needs, but with a low glycemic index. The glycemic index is an indicator of how quickly carbohydrate foods increase sugar levels in the body. The higher the number, the faster the food will raise blood sugar.
Therefore, corn is a suitable substitute for rice for consumption by people with diabetes or high blood sugar who want to lose weight. Apart from being healthier, corn is also rich in nutrients such as vitamins B1, B3, B5, B9, vitamin C, fiber, magnesium and phosphorus.
4. Cassava
Just like the rice substitute mentioned above, cassava contains fiber and various nutrients that are good for the body. However, processing cassava must be done very carefully. Why?
Cassava contains chemicals called cyanogenic glycosides. This substance can release cyanide in the body which can trigger poisoning and even death. Therefore, before consuming cassava, it must be cleaned properly so that no cyanogenic glycosides are consumed by the body. Apart from that, cassava is a delicious and easily available substitute for rice.
5. Quinoa
This ingredient may be familiar to diet practitioners. Quinoa is a bean-like grain that is often referred to as a ‘superfood’ for weight loss.
Quoted from Medical News Today, quinoa contains macronutrients such as carbohydrates, fat and protein that the body needs. Apart from that, quinoa also has a low gluten content, so it is safe for consumption by people with diabetes.
For diets, quinoa can help maintain the body’s metabolism and control appetite. Not only that, quinoa is also high in fiber which can make the body feel full longer.
6. Cauliflower Rice
Apart from being consumed as a vegetable, cauliflower can also be processed into a healthy and effective substitute for rice for weight loss. Cauliflower rice is also one of the main foods often consumed by people on the keto diet.
Of course not without reason. Quoted from Healthline, rice from cauliflower can speed up the weight loss process, increase the body’s metabolism, overcome inflammation in the body, and protect the body from the risk of certain diseases.
7. Broccoli Rice
Not only cauliflower, broccoli can also be processed into a substitute for rice. Broccoli rice is suitable for consumption by people on a low-carbohydrate or low-calorie diet.
Quoted from Medical News Today, broccoli rice contains important nutrients such as protein, fiber and vitamin C. Broccoli also contains antioxidant and anti-inflammatory compounds which can help the body fight cancer cells.
8. Brown Rice
One food substitute for rice that is often consumed by Indonesian people is red rice. Apart from helping you lose weight, brown rice has the same texture as white rice so it can satisfy your cravings for this food.
Apart from being suitable for diet consumption, brown rice can also help the digestive system, lower blood sugar levels, and protect the body from the risk of cardiovascular disease.
Watch the video “Tips for Losing Weight ala Ade Rai”
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2023-11-16 22:00:00
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