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4 Ideas for Substituting Rice in Your Healthy Diet

By Stephen R. Farris

Rice is a popular food that is consumed throughout the world. However, it's not the healthiest choice when it comes to a healthy eating diet plan.

Among the different varieties of rice, white seems to be the one most people find popular. Although it can be served in a variety of ways, you might reconsider serving it if you're watching carbs and calories. 

So what are your choices, especially if you enjoy white rice with your meals? Fortunately, there is some good news here. There are actually other varieties of rice that are considered healthier for you, such as brown rice, wild rice, and a few others. On the other hand, you could consider substituting white rice with some of these foods.


Quinoa is a seed that, when cooked, actually has the texture and close resemblance to rice. It is also gluten-free and very high in protein, both good things for your health conscious diet plan.


Who knew you could substitute rice with cauliflower? Well, it's possible and it's a healthier choice compared to white rice. To make "rice" out of cauliflower, simply visit your local grocery store's produce section. Purchase a head of cauliflower. Take it home and rinse thoroughly, then chop the florets as finely as possible so it gives the look of rice. Cook and serve with some of the dishes you'd normally have rice with. Cauliflower is low in carbs and low in calories.


If you're looking for a rice substitute and to add a little color to your meals, then try using broccoli. Broccoli by itself is a great side dish. It's low in carbs and calories, and high in Vitamin C. To make it a rice substitute, prepare it the same way you would with cauliflower by finely chopping up the florets.

Shirataki Rice

Shirataki rice is native to Asia, and is low in carbs and calories. Researchers are continuously looking at the Shirataki's unique root for even more health benefits. However, it may not be available at local grocers, but it is available online.

These are just a few ideas you can do when looking for ways to have the look of rice in a substitute, and keeping with your healthy eating diet plan. When you have questions concerning nutrition, remember that you can always discuss them with your local chiropractor. He/she can answer your questions and offer advice and suggestions to help keep you on track towards a healthy lifestyle. 

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Hixson, Tenn.

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