White rice is a cheap and easy starch many people choose to meal prep with, but there are few healthier alternatives to white rice out there, and they could really transform your meals. Why not shake up your diet with these options!


Called as ‘Mother of all grains’. One of the few plant sources that is a complete protein and has all the essential amino acids. It is also naturally gluten-free, high in fiber, magnesium, Vitamins B and E and calcium. Is a great option for vegetarians, vegans and anyone else who is trying to cut down on meat comsumption while maintaining a balanced diet.

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There are many different types of rice, including long-grain basmati, black rice and sticky (or glutinous) rice but in terms of health benefits, not all are created equal. Replacing white rice with brown rice is a straightforward swap and one that could lead to a wealth of health benefits. A study found that this change could lead to a lower risk of type 2 diabetes. It is a whole grain that is relatively low in calories. Brown rice is considered a low glycemic index food. Low-GI foods have a rating of 55 or less, the average GI for brown rice is 55. White rice has an average GI of 64.

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It is a processed grain product made from wheat or semolina flour. It tend to have a nuttier flavour and chewier texture. One of the most important nutrients in couscous is selenium. Selenium is an essential mineral. It is a powerful antioxidant that helps your body repair damaged cells and decreases inflammation. It also plays a role in thyroid health. It is essential for proper thyroid gland function, protecting it against damage and contributing to hormone production. Couscous can be added to salads or served as a side dish with meats and vegetables.

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Cauliflower is a vegetable that is naturally high in fiber and Vitamin B, C and K. It provides antioxidants and phyto-nutrients that can protect against cancer. It also contains fiber to enhance weight loss and digestion, essential for good memory, and many other important nutrients. Tasty ways of eating cauliflower include cauliflower crust pizza and cauliflower and cheese soup.

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Broccoli is cauliflower’s greener cousin, so it makes sense that broccoli rice is also a great low-carb rice alternative. This green veggie can be enjoyed both raw and cooked. Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat. Broccoli is very low in calories, providing only 31 calories per cup. Substances in broccoli bind with bile acids in your gut, increasing their excretion and preventing them from being reused. This effect has been linked to a reduced risk of heart disease and cancer. Broccoli contains beta carotene, which your body converts into vitamin A, it will boost eyesight in individuals with a low vitamin A intake. Broccoli rice is wonderful mixed in with saucy vegetables or a stir-fry.

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