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10 Healthy Alternatives to White Rice

Whichever friend told you white rice is healthy…
Drop them! I mean drop them as a friend. Not physically. They’re probably too heavy anyway
from all the calories they’re eating… People seem to hear the word “rice” and
automatically think low calories. The truth is only certain types offer this benefit. In the case of white, a single serving contains
53 grams of carbohydrates, and I don’t know about you but a one serving ain’t gonna
fill me up. If you’re trying to shed a few off the old waste line, there are plenty of
great foods that work as substitutes. Ever heard of bulgur? How about Vitamin K?
Which great side item helps fight Alzheimer’s? All that and more will be answered on our
list of 10 Healthy Alternatives to White Rice. Before we begin, don’t forget to hit that
subscribe button for a steady diet of Bestie content. “So why white rice? It can’t be that bad…”
You’re right, there are plenty of other foods worse for you than white rice. “That
doesn’t answer my question. Why white rice? It’s what I survive on.” To be honest,
you may just have answered your own question. Because of its cheap price and easy cooking
methods, white rice has become one of the go-to foods for young people on a budget.
Due to its process after harvest, many of its nutrients are stripped away. Since it’s
eaten in such large quantities, this can take its toll on your health. Here are some potential
replacements: Barley We know, some of you guys are probably scratching
your heads and thinking, “Barley, that sounds gross!” Well, we hate to break it to you,
but if you’re among the 99% of folks who’ve tried soup in their life, you’ve already
had it. Barley is a cereal grain found in a variety
of healthy foods. It contains many great nutrients including fiber, vitamin B1 and copper among
others. These can help your digestive system as well as reduce bacteria in your gut. “But
how does it help me lose weight?” Well it’s simple. Barley carries hormones that release
into your body upon consumption. This boosts your metabolism, allowing you to shed pounds
quicker. Bulgur Let’s get this out of the way. “Bulgur”
doesn’t exactly sound like something you want to ingest.
But keeping with our theme of weird-sounding food items, bulgur can be a great replacement
for white rice. A member of the cereal family, bulgur originated in Mediterranean culture.
Another ingredient in your favourite soup, Bulgur can also be a fantastic addition to
veggie burgers along with regular vegetables and spices. While it may contain 34 grams of carbs, a
single serving also contains 6 grams of protein, 8 grams of fiber and 10 milligrams of calcium.
The wheat will also assist your gut in battling harmful bacteria. Green Beans Now at this point, you may be asking yourself,
“What kind of list is this?” – “Is this a conspiracy to make me eat boring vegetables?”
– “Is my mom setting me up?” Don’t worry, we’re not trying to force bland-looking
vegetables down your throat. Don’t like green beans? We can always talk about more
bulgur… Green beans are a popular side item for many
a meal. A single serving contains 28 calories and only 5 whole grams of carbs. Quinoa Among the most popular health foods on Earth,
Quinoa is another smart choice in the world of weight loss. A gluten-free pseudocereal,
a single cup of quinoa can hold up to 8 grams of protein, 5 grams of fiber, as well as large
amounts of iron, potassium and copper. Served best with salads and other greens,
quinoa’s mix of nutrients help lower blood sugar and cholesterol. Plus, how often do
you come across health food with such a cool sounding name? Cauliflower When it comes to fun, nothing says it quite
like cauliflower… That was a joke. But did you know that the most boring sounding vegetable
can be the healthiest for you? While your inner child is probably screaming and pounding,
just follow along for a second. Cauliflower is high in fiber and provides antioxidants
which help stop cancer cells from growing. This stuff might be saving lives. While cauliflower itself will suffice, chicken
cauliflower fried rice is great looking for those looking for a little more flavour. Rice Pilaf While we’re on the topic of exciting and
healthy blends, this one is sure to give your tastebuds a much needed boost. While white
rice is normally used as the base for pilaf, any type will suffice as you’re looking
to enhance the overall taste. For all of our beloved bulgur enthusiasts out there, you’ll
be happy to know that many cultures even use this as a substitute. Other pilaf ingredients
include spices as well as various meats and dried fruits. Squash Fries Looking to be healthy all while keeping your
cool factor alive and well? Squash fries will do the trick. While thinking about squash
can make most shiver, we assure you that squash fries are nothing to cringe over. This delicious, low-fat snack is surprisingly
cheap on carbs at just 20 grams. Instead of chowing down on grease-soaked, salty French
fries, squash fries prove to be a fresh and tasty new food. Brussel Sprouts I hope we’re not driving you away with our
choices, but we’re trying to help you! Expand your mind, guys. Ever heard of Vitamin K?
Well it’s responsible for regulating calcium, increasing your metabolism and even preventing
blood clots. Since the average adult requires a minimum of 90-120 micrograms per day, Brussel
Sprouts are more than enough as they contain 150 mcg per ½ cup. Broccoli Salad Navigating the world of vegetables can be
tricky. There are just too many healthy choices to choose from. Developed as a wild cabbage
during Roman times, Broccoli eventually spread across the world to become the most hated
food on your child’s plate. We think it’s time to change its legacy. Like Brussel sprouts, broccoli is a great
source of Vitamin K, as well as fiber and potassium. Add some red onions, sunflower
seeds and dried cranberries and you have yourself one heck of a nutritious salad. Be cautious
when cooking however… Boiling your broccoli tends to drain 90% of its nutrients. You’re
best off steaming, frying or nuking them in the microwave. Kale and Squash Salad When it comes to the pallets of most young
people, they’re not exactly diverse. Bringing up kale is enough to have you running for
the hills. Just hearing the word makes some people say, “On second thought, I think
I’ll stick with bulgur”. Like it or not, kale is amazing for your body. Along with
the usual nutrients of copper, potassium and calcium, kale also contains a large amount
of Vitamin A, which can strengthen your immune system, lungs and kidneys. With these kinds
of benefits, WHY NOT use it as a base for your salad? When you’re not busy eating them as fries,
mix some squash in as well as pomegranate. The antioxidants offered from this mixture
may act as an effective agent against Alzheimer’s disease. What’s your favourite item from this list?
Is there a substitute that you have for white rice that we may have missed? Sound off on
the comment section and don’t forget to subscribe to the Bestie Channel. Bon appetit!

Randall Smitham



  1. Bestie Posted on June 28, 2019 at 7:48 pm

    What’s your favourite item from this list? Is there a substitute that you have for white rice that we mat have missed? If you enjoyed this video, please give it a like and share it with your friends! 🙂

  2. Only Miriam Posted on June 28, 2019 at 8:22 pm

    Sorry rice will forever be my favorite😭😭❤❤❤

  3. Ceridwen Garcia Posted on June 28, 2019 at 8:58 pm

    Sweet potatoes & oatmeal can be a substitute for white rice.

  4. Darren Johnson Posted on June 28, 2019 at 9:57 pm

    Green things seem to calm people down, like money tea etc.

  5. Jade Dawson Posted on June 28, 2019 at 10:43 pm

    What about brown rice

  6. Healthy Living With Chris Gault Posted on June 29, 2019 at 1:23 am

    Love quinoa, great substitute for rice! Nice video with great tips on rice substitutes. Thanks!

  7. NirmaliBeauty NirmaliBeauty Posted on June 29, 2019 at 4:02 am

    Yes what about Brown rice. .is it good to have instead of white

  8. Gabrielle Posted on June 29, 2019 at 5:17 am

    Talking about Bolger I thought you would be talking about eat booger’s lol 😂 but I honestly do understand now but anyway all the veggies that were brought up in the video that I loved so much since I was a little kid but a couple of this that I really haven’t of before but I honestly do would like to try sometime

  9. Zoe Hannah Posted on July 1, 2019 at 6:02 am

    This sounds like it's intended for kids…🙄

  10. General Mosquito Spray Posted on July 2, 2019 at 11:57 pm

    How 'bout wild rice (long, dark, slender grains that burst when you cook them and are nicely chewy) or Chinese black ("forbidden") rice? These are good, have nutrients, and have a lower glycemic index. Someone correct me if I'm wrong.

  11. Natalie Anna Posted on July 3, 2019 at 1:22 am

    Broccoli is my favorite!!!

  12. ooo O/O Posted on July 4, 2019 at 5:57 am

    What is pilaf?

  13. kofi sam Posted on July 5, 2019 at 5:50 am

    The Chinese eat white rice morning, afternoon and evening, they even drink rice wine, so what are your talking about

  14. M S Posted on July 7, 2019 at 2:18 am

    Asians eat rice everyday and how come they live longer?

  15. Driven Dork Posted on July 7, 2019 at 3:18 pm


    Barley: 01:44

    Bulgur: 02:28

    Green Beans: 03:09

    Quinoa: 03:38

    Cauliflower: 04:09

    Rice Pilaf: 04:45

    Squash Fries: 05:15

    Brussel Sprouts: 05:45

    Broccoli Salad: 06:14

    Kale and Squash Salad: 06:59

  16. DavyD Posted on July 8, 2019 at 12:01 am

    Rice is life! When is the last time you see a fat Asians lol. All this fat out of shape American eat noting but fast foods and you telling us that rice is bad for you SMH!!

  17. Nathaniel Sison Posted on July 8, 2019 at 2:17 am

    I think Americans should drop bread and sugar. Asians eat rice everyday and are pretty healthy.

  18. Alkaline Healing Advocate Posted on July 8, 2019 at 10:08 pm

    All white rice is hybrid GM pure starch hence why Asia have bone deficiency ONLY wild organic black rice is natural. Barley is hybrid grain zero nutrient replace with rye or spelt. Bulga is hybrid and zero protein. Beans are hybrid created in a laboratory created by man called wenlock. Quinoa is natural so got that one spot on. Cauliflower is the worst vegetable it strips body of iron being hybrid GM genetically modified along with. Broccoli …..butternut squash is the only squash that's natural.
    Sprouts are hybrid GM zero vitamin pure starch that's why you produce toxic gas.
    Replace broccoli with kale, zero nutrients.
    Pomegranate is hybrid, replace with sage for Alzheimer's ….
    Please do your research for truth. God bless with love & light <3 <3 <3

  19. Jose kt Vasquez Posted on July 9, 2019 at 3:13 am

    I’ve heard that buckwheat is the best grain for you but I can’t find it

  20. Adam Henderson Posted on July 10, 2019 at 2:53 pm

    I’m not sure Brussel sprouts can be spread on my seaweed while I’m making sushi 🍣 but white rice does 👍🏼👌

  21. George Baddour Posted on July 11, 2019 at 2:57 am

    Bulgur is the best among all and very tasty in many different recipes. If it is done right, it is even more delitious than white rice. The right spelling and pronounciation from its origin the Arabic language is "Burghul".

  22. Guacamole Skittles Posted on July 12, 2019 at 1:34 am

    How ‘bout brown rice?

  23. Josephine Alquinto Posted on July 12, 2019 at 6:15 am

    Filipinos eat rice everyday but we don’t look like those overweight people from other countries which staple food is not rice.

  24. Shank k Posted on July 13, 2019 at 3:30 am

    Wow!!! Seems a well researched videos for rice substitute 🧐

  25. Ana Miranda Posted on July 16, 2019 at 2:38 am

    I love  all of the options. I just need a well stocked super market, to give some of them a try.

  26. Darthmaulini Posted on July 30, 2019 at 12:35 am

    Why are they insulting all the foods while recommending them? Squash doesn't make me "shiver" thank you very much.

  27. Loxley sings Posted on August 19, 2019 at 4:53 am

    Thanx for sharing

  28. maridel miral Posted on August 27, 2019 at 4:42 am

    how about just steamed potato?
    i am using

  29. Ruth Victorin Posted on August 29, 2019 at 11:30 pm

    You missed Zucchini noodles

  30. eat Co Posted on September 5, 2019 at 11:07 am

    Sorgum is a good alternative to rice. It also has less land to grow same quantity

  31. Isma Harbi Posted on September 17, 2019 at 2:47 am

    I hate the intro