Diet and Nutrition Tips:- Eat these 5 things instead of rice, weight will not increase


Whether it is Rajma-rice or Kadhi-rice or Chole-rice, not only children but also elders get water in their mouths as soon as they hear the name of rice. Yes, rice, especially white rice is an integral part of the Indian plate. No meal is complete without it. 

The subtle flavour of rice in our lavish dishes captivates us. Rice is seldom overlooked, be it a special occasion or a regular meal, finding little space on our plates. Although this one is very popular and effective, rice does not contribute much when it comes to nutrients.

Rice is a rich source of carbohydrates and is not good for women who are trying to cut down on carbs and lose a few inches from their waist. It lacks many essential nutrients, which makes it an unhealthy choice for women who are trying to adopt a balanced diet.

But as they say, there is always an alternative to everything. That's why today we have brought you 5 healthy rice options that you can include in your diet. Nutritionist Seema Singh, Founder Director, Seema Singh's Nutrition clinic is telling us about this.


Quinoa is one of the best alternatives to rice. It contains all nine essential amino acids that the body needs and is an excellent source of protein, making it an incredible choice for vegetarian women. It is also a good source of iron, calcium, magnesium, vitamin E, potassium and fibre. In addition, quinoa is completely gluten-free.

The fibre in quinoa can help lower cholesterol and blood sugar levels, thereby reducing the risk of diabetes and heart disease. Quinoa is rich in antioxidants, which can protect against damage to your heart and other organs. Being rich in antioxidants reduces the risk of heart disease.


Ragi, also known as finger millet, is another common crop easily available in India and can be substituted equally easily with white rice. Ragi is a rich source of protein and also contains anti-inflammatory phytonutrients that help fight oxidative stress.

Apart from this, ragi is rich in fibre minerals and amino acids which makes it a good option for diabetics. It contains more polyphenols than commonly used cereals like rice, wheat and corn which help in controlling blood sugar levels.


With a tangy and earthy flavour, barley is another common and healthy alternative to white rice. Nutrients like niacin, selenium, iron, zinc, protein and fibre are very high in barley as compared to rice. Plus, barley is rich in potassium, folate, iron and vitamin B6 which support all heart functions, along with lowering cholesterol. 

Barley packs lignans, a group of antioxidants that have been associated with a reduced risk of cancer and heart disease. However, like all whole grains, barley also contains antinutrients, which impair your body's digestion and absorption of nutrients. 

Try soaking or sprouting grains to reduce the antinutrient content. These methods of preparation make the nutrients of barley more absorbable. Soaking and sprouting can also increase the levels of vitamins, minerals, proteins and antioxidants.


Something that is found in almost every Indian household, porridge or bulgur wheat, is another great option. It is usually eaten in the form of khichdi, upma or porridge. In addition to being light in calories, oatmeal is a rich source of magnesium, manganese, folate, iron, vitamin B6 and fibre.

Oatmeal is also a good natural source of protein and is healthier than packaged foods as it does not contain any preservatives. Being rich in fibre, it keeps the stomach healthy and hence it is very good for constipation. 


Farro is a whole-grain wheat product that can be used in the same way as rice, although it is more nutritious in taste and has a chewier texture. It is similar to barley but has larger grains.

Farro is high in protein and, like quinoa, is another excellent plant-based source of important nutrients. To make sure you're getting all nine essential amino acids, combine farro with legumes, such as chickpeas or black beans.

To prepare it, bring one part dried farro and three parts water to a low flame and cook it till the farro becomes soft.

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