01/7 High fiber substitutes that are more nutritious than brown rice
Our food choices define our health condition, and this is why eating right turns out to be the most important aspect in staying fit and healthy. Well, who doesn’t want a healthy body and a sane mind, but are we eating right?
Well, the answer to this question can be a bit tricky because with a drift towards healthy eating, you will find a plethora of food options, but every fad food you add to diet might not work for you. Thus, one must add something to their diet only after understanding their body’s need. In the past few years’ brown rice has turned out to be a low-calorie alternative to rice, and this is why it has been the next most preferred form of rice; especially for Diabetics and weight watchers, but did you known that 100 grams of brown rice has around 1.8 grams of fiber, which is surprisingly less than many healthy gluten free alternatives to brown rice. And if you are looking for high fiber foods to make your daily diet more nutritious, then here are a few high fiber alternatives to brown rice that are so healthy and delicious that you will end up ditching your favorite brown rice.
02/7 Why does our body need more fiber?
Fiber is one of the most essential nutrients that our body gets from the food we eat. Fiber helps in easing digestion and better absorption of nutrients from the food. Moreover, foods rich in dietary fiber helps in preventing common disorders like constipation and Irritable bowel syndrome. On an average, women need around 25grams of fiber every day, whereas men need around 38 grams of dietary fiber for a healthy digestion. Last but not the least, a proper intake of fiber can help in strengthening the metabolism naturally, and can keep several diseases like diabetes and high blood sugar at bay. However, if you are looking for foods to boost up the fiber intake, then adding fiber-rich grains to your diet can be a great idea and the right intake of fiber can also help in weight management.
Quinoa is a delicious yet amazingly nutritious alternative to your regular rice and brown rice. This gluten-free grain is not only a great source of dietary fiber, but at the same time it is loaded with protein, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and antioxidants. This delicious nutty grain is a perfect substitute for brown rice as it has around 10-16 grams of fiber in 100 grams of quinoa, which helps in boosting the nutritional aspect of your meals. Apart from that, its versatile and nutty taste makes it a perfect ingredient for culinary innovations, right from adding a twist of taste to your salads to indulgent pulaos to quinoa biryanis there are so many interesting ways of adding this hearty grain to your diet.
04/7 Black Rice
This is one of the most nutrient-rich substitutes of brown rice. Also known as the Forbidden Rice due to its nutrient rich composition, black rice was a prized possession of the Chinese royal families and elites. It’s unique purplish-black color is because of its nutrient rich composition and the high amount of antioxidants like anthocyanin. This antioxidant is also found in blueberries, blackberries and grapes. Black rice can help in improving vision, heart health, digestion and its high fiber content helps in weight loss and balancing the sugar level in the body. Black rice has around 1gram fiber, but what makes it a great alternative is its nutrient dense composition, which has anticancer properties and can also heal digestive disorders like fatty liver. However, always go for whole black rice as it contains the bran of the rice grain, which makes it so nutritious.
Interestingly, Sorghum also known as Jowar is a delicious alternative to your regular brown rice. Loved for its enticing nutty taste, sorghum is another healthy millet, which is packed with nutrients such as vitamin B, iron, folate, copper, zinc, etc. Apart from that, the best thing about adding sorghum to your diet is that it can reduce your cholesterol level (LDL) and can also help in de-clogging of the arteries and reduce plaque formation. Adding this gluten free substitute your diet can give your body around 12 grams of dietary fiber in every 100 grams of sorghum.
You can use sorghum flour to make rotis, pan cakes, you can also use this millet to make salads and veggie or meat bowls more delicious!
One of the most popular and healthy alternatives to brown rice is oats. Easy to cook, there are several variants of oats like steel cut oats and rolled oats that are super healthy, gluten free, low in calories and packed with the goodness of dietary fibers. But what has made this plant-based food so popular is its unique taste, which can add soul to any dish. Right from adding a nutty flavour to your healthy pancakes to adding a crunch to fries and cutlets to making your cookies and desserts more delicious, oats can make for the best and most delicious alternatives to brown rice. 100 grams of oats contain 10.6 grams of dietary fiber. What's more, oats are packed with many other nutrients and also have a good water content that helps in better hydration of the body. Oats are rich in beta glucans that help in lowering the bad cholesterol level (LDL) and help in improving heart health and reduces the risk of heart attacks and strokes.
One of the major cereals used in baby foods and breakfast delights, but did you know this high-fiber food can replace your regular brown rice and give your meals a punch of nutrition. Right from Risottos to Barley khichdi to upma to barley flour pancakes, this delicious cereal can give your diet the much needed boost of fiber; Especially if you are trying to lose weight by eating something healthy as well as easy to digest. Around 100 grams of barley has 17grams of fiber, which makes it a perfect food to add more fiber to your diet. In fact, in many cuisines barley dishes are a quintessential part of their meals and the addition of eggs, meat and veggies can simply amp up the health quotient of this cereal.