7 Healthy Alternatives to Rice & Ways to Add Them to Your Diet
Dr. Veena Angle, MBBS, MD (Microbiology) — Gut wellness coach and medical writer. [About Veena ]
Medical disclaimer: The information on this site is educational and not a substitute for professional medical advice. If you have a health concern, please consult a licensed healthcare provider.
Discover how industrialization stripped rice of its nutrients, fueling chronic disease, and learn healthy alternatives to rice that you can use instead! Learn easy tips to replace rice and add healthier substitutes to your daily meals for better gut and overall health.
For centuries, rice has been a staple food across Asia, Africa, and Latin America, nourishing billions of people. Traditionally, rice was consumed in its whole or semi-polished form—rich in fiber, essential amino acids, vitamins, minerals, and plant compounds that supported good health. But with industrialization and modern food processing, rice has changed dramatically. White rice is the most commonly consumed variety of rice. What was once a nutrient-dense staple is now a refined, polished grain with much of its goodness stripped away.
How Industrialization Changed Rice
- Traditional rice (hand-pounded or minimally milled) retained the oil-rich bran and germ layers, which are the nutritional powerhouses.
- Modern polished white rice undergoes extensive milling that removes these layers, leaving behind primarily starch.
The rice bran and germ layers are removed by milling to increase the shelf-life of the grain.
This polishing process:
- Strips away dietary fiber, which is essential for gut health and satiety.
- Removes B vitamins (thiamine, niacin, folate) and minerals (iron, magnesium, zinc).
- Eliminates phytonutrients and antioxidants found in the rice bran.
The result? A high-glycemic, low-nutrient food that causes a rapid and prolonged blood sugar spike, which contributes to metabolic disorders, type 2 diabetes, obesity, and cardiovascular disease. For the gut, the lack of fiber means weaker support for beneficial microbes, leading to dysbiosis and chronic inflammation over time.
The Rise of Chronic Diseases
It’s no coincidence that as polished white rice became the standard, lifestyle diseases began to rise in many rice-eating cultures. For example:
- Beri-beri, once common in populations dependent on polished rice, was directly linked to thiamine (vitamin B1) deficiency.
- Today, polished rice’s high glycemic load contributes to diabetes, fatty liver, and insulin resistance, all of which are now widespread in South Asia.
Industrialization didn’t just change rice—it changed health outcomes.
Healthier Alternatives to Polished Rice
Thankfully, many nutrient-rich alternatives bring back the fiber, minerals, and gut-friendly benefits:
1. Parboiled rice
Parboiled rice is partially precooked in its husk through a process of soaking, steaming, and drying before milling. This technique pushes nutrients from the bran into the grain, making it more nutritious than polished white rice while still retaining a lighter texture than brown rice. It has a slightly yellowish hue and a firmer, less sticky texture once cooked. Commercially, parboiled rice is widely available in supermarkets, often labeled as “converted rice,” with a longer shelf life than brown rice because the steaming process reduces the rancidity of the bran oil.
Easy swap: In daily cooking, it is best in idlis, dosas, and even rice salads. I like to pair it with spicy curries as well- especially coconut-based curries.
2. Brown Rice
Brown rice is a whole grain that retains its nutrient-rich bran and germ layers, making it far superior to polished white rice. It’s packed with fiber, B vitamins, magnesium, and antioxidants that support digestion, regulate blood sugar, and improve heart health. Its nutty flavor and chewy texture may take some getting used to, but it helps you feel fuller for longer and provides steady energy—making it a gut-friendly and wholesome staple for everyday meals.
Easy swap: Use brown rice for stir-fries, rice bowls, or curries. Cook in extra water for a softer texture.
3. Wild Rice
Not technically rice, but a grass seed. It’s high in protein, antioxidants, and minerals like phosphorus and manganese. It contains nearly twice the protein of white rice, is rich in fiber, and provides essential minerals like magnesium, phosphorus, zinc, and manganese. Its dark color comes from antioxidant-rich compounds that help fight inflammation and support overall health. With its chewy texture and nutty flavor, wild rice not only keeps you fuller for longer but also supports gut health, heart health, and stable blood sugar levels.
Easy swap: Mix wild rice with brown rice for a colorful pilaf, or add it to soups and salads.
4. Millets (Foxtail, Little, Barnyard, Finger, Pearl, etc.)
Millets are ancient, gluten-free grains that have been dietary staples in many cultures for centuries. They are rich in fiber, plant-based protein, and essential minerals like iron, calcium, and magnesium, making them excellent for digestive health, blood sugar control, and sustained energy. With a naturally low glycemic index, they support metabolic health while promoting gut microbial diversity
Easy swap: I have almost entirely replaced the rice consumption of my family with foxtail millets. It takes a bit of getting used to, but even my fussy husband is now ok with it. I have seen a definite decrease in bloating after making the switch. You can also use it for upma, pongal, or khichdi. Try the various varieties of millets available till you find your favorite, or rotate between the varieties to keep things interesting.
I also add millet flour to whole wheat flour to make chapatis and rotis (in a 1:1 ratio). This makes it easier to roll out the rotis ( I find 100% millet flour rotis a bit challenging to make), adds to the nutrient value of the roti, and reduces the glycemic index.
| Grain Type | Nutrient Profile | Glycemic Index (GI) | Shelf Life | Best Uses in Cooking |
|---|---|---|---|---|
| White (Polished) Rice | Mostly starch, low fiber, stripped of B vitamins & minerals | High (70–89) | Long (12+ months) | Quick meals, biryani, fried rice, but least nutritious |
| Brown Rice | Rich in fiber, B vitamins, magnesium, antioxidants | Medium (50–65) | Shorter (6–8 months; oils in bran can turn rancid) | Everyday rice substitute, stir-fries, rice bowls |
| Parboiled Rice | Retains more B vitamins & minerals due to steaming; moderate fiber | Medium (50–69) | Long (12+ months; steaming increases stability) | Curries, biryani, idli/dosa batter, salads |
| Millets (Foxtail, Little, Finger, Pearl, etc.) | High in fiber, protein, iron, magnesium; gluten-free | Low–Medium (40–54, varies by millet) | 6–10 months (store airtight) | Upma, porridge, khichdi, rotis, grain bowls |
5. Quinoa
Quinoa is a gluten-free pseudo-grain celebrated for its high-quality protein—it contains all nine essential amino acids, making it a complete protein source. It’s also rich in fiber, magnesium, iron, and antioxidants that support gut health, steady blood sugar, and overall metabolic balance.
Easy swap: Use quinoa instead of rice in Buddha bowls, tabbouleh, or as a side with curries.
6. Bulgur Wheat
Bulgur wheat is a minimally processed whole grain made by parboiling, drying, and cracking wheat kernels, which preserves much of its fiber, protein, and micronutrients. With a low glycemic index and a nutty, chewy texture, it helps maintain steady blood sugar, supports digestion, and keeps you feeling satisfied.
Easy swap: Bulgur is perfect for Mediterranean dishes like tabbouleh, pilafs, or as a hearty base for salads, soups, and stuffed vegetables, making it an easy, nutritious swap for rice in daily meals.
7. Red Rice or Black Rice
Red rice and black rice are heirloom varieties of Oryza sativa (true rice). Both red and black rice get their deep colors from anthocyanins—powerful antioxidants also found in berries—that help fight inflammation and oxidative stress. These varieties are richer in fiber, iron, zinc, and other micronutrients compared to polished white rice. While wild rice is darker, longer, and has a distinct earthy taste with higher protein, red and black rice offer a softer, stickier texture, making them more familiar substitutes in traditional rice-based meals.
Easy swap: and their nutty flavor pairs beautifully with curries, stir-fries, or salads. Use in festive meals, salads, or paired with rich curries for a nutrition boost.
How to Lower the Glycemic Index of White Rice
One interesting way to make white rice slightly healthier is by cooking it, cooling it in the refrigerator, and then reheating it before eating. This process changes some of the digestible starch into resistant starch—a type of carbohydrate that resists digestion in the small intestine and instead feeds beneficial gut bacteria in the colon. Resistant starch slows the release of glucose into the bloodstream, effectively lowering the glycemic index (GI) of rice and reducing blood sugar spikes.
While this technique can be a smart hack for people who still enjoy white rice, it’s important to understand its limits. Cooling and reheating rice does not restore the fiber, protein, vitamins, minerals, and antioxidants that are lost during polishing and milling. In other words, the rice may have a milder impact on blood sugar, but it remains nutritionally poor compared to whole grains like brown rice, red rice, black rice, millets, or quinoa. For long-term gut and metabolic health, choosing nutrient-dense alternatives is always the better option.
Low-carb Rice Substitutes
For those managing blood sugar, weight, or simply looking to cut down on refined carbs, low-carb rice substitutes offer a lighter yet satisfying option. Made from vegetables or plant fibers, these alternatives are not only lower in calories and carbs but also provide valuable nutrients and fiber that support gut health and satiety. Ready with just a good food-processor, these are a must-have if you are on a low-carb or keto diet.
Low-Carb Rice Alternatives
- Cauliflower Rice – Made by pulsing cauliflower florets into rice-like grains; very low in carbs, high in fiber and vitamin C.
Use in stir-fries, curries, burrito bowls. - Broccoli Rice – Similar to cauliflower rice, but with broccoli; rich in antioxidants and vitamin K.
Great for fried rice or as a side with grilled proteins. - Cabbage Rice – Finely shredded or pulsed cabbage creates a light, low-carb rice alternative.
Toss into Asian stir-fries or sauté with spices for a quick side. - Palmini Rice (Hearts of Palm Rice) – Made from hearts of palm; naturally low in carbs and calories.
Mild flavor works well with sauces and curries. - Konjac Rice (Shirataki Rice) – Extremely low in carbs and calories; mostly fiber and water.
Best for curries, soups, or stir-fries with strong flavors. - Zucchini Rice – Grated zucchini lightly sautéed until tender; low-carb, hydrating, and gut-friendly.
Use as a base for grain bowls or mixed with herbs as a side.
Key Takeaway
The way we process rice has transformed it from a nourishing staple into a refined carb that contributes to chronic disease. By going back to whole, unpolished grains and embracing ancient alternatives like millets, quinoa, and wild rice, we can restore balance to our diets, support our gut microbiome, and protect long-term health.
Is there any other alternative to rice that I have missed? Do let me know in the comments!
