Q & A: What is a Good Substitute for White rice?
A classic Indian meal is incomplete without a little bit of rice. Every household has at least a couple of kilos of white rice stored for daily consumption. However refined white rice lacks basic nutrients, is full of starch and has a high glycemic index. So why do we keep going back? There are other healthier and tastier options out there; that are not only a treat to eat, but also look gorgeous on a plate. Yes, we’re talking about red, brown and black rice!
Compared to white, brown rice has minimal processing and refining, therefore high in nutrients like thiamine, calcium, magnesium and potassium. However, brown rice is said to have phytic acid that can inhibit iron and calcium absorption in the human body. So, if you are on a high calcium and iron diet, have minimum amounts of brown rice.
If you’re south Indian or been to Goa for a holiday, you’ve probably sampled the infamous red rice. The colour comes from something known as anthocyanins, which not only gives colour, but also has antioxidant and anti-carcinogenic properties. Red rice has 10 times the antioxidants as brown but is also rich in nutrients with 20% of the daily values for magnesium, phosphorus, and molybdenum. Besides all that, we love how it tastes when paired with some spicy vegan coconut-based curry.
Considered to be food for the royals, this variety beats brown and red rice hands down! Filled with antioxidants, phytonutrients, phytochemicals, Vitamin E, protein, iron, and other nutrients – it’s sort of nature’s multi-vitamin tablet! Also, it's very low in sugar on glycemic index; making it a good alternative for diabetics who want to indulge once in a while. Plus, how awesome would a plate of black pilaf look when you serve it at your next dinner party!?
So go ahead and make the change, say bye bye to bleached, refined, tasteless white rice, and hello to vibrant, nutrient rich flavourful coloured rice!
*consult your doctor or dietician before making any changes to your daily diet.
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