Healthy Whole Grain Alternatives to Converted Rice

Healthy Alternatives to Converted Rice

Converted rice, also known as parboiled rice, is partially pre-cooked rice that has been pressure steamed before milling. This process drives some nutrients from the bran into the grain. While it's considered a refined grain, converted rice may have slightly more fiber, potassium, and other nutrients vs traditional white rice.

However, all refined grains lack the full nutritional benefits of whole grains. For people looking to limit processed carbs or increase fiber, finding substitutes for converted rice can be beneficial.

Why Consider Converted Rice Alternatives

Some reasons you may want to limit converted rice and increase whole food options include:

• Converted rice is low in fiber since the bran is removed
• It lacks much of the vitamins, minerals, antioxidants in whole grains
• Refined grains may increase blood sugar and diabetes risk
• Fiber from whole grains promotes better gut health
• Whole grains help you feel fuller compared to refined grains

While moderate amounts of converted rice can be part of a healthy diet, replacing some refined grains with whole food alternatives provides more complete nutrition.

Best Whole Grain Substitutes for Converted Rice

Try incorporating more of these nutritious whole grains into your diet in place of refined converted rice:

Brown Rice

Brown rice is an excellent direct substitute for converted rice. It's simply whole grain rice with the inedible outer hull removed but the bran and germ still intact. This gives it more fiber, magnesium, manganese, selenium, and antioxidant compounds.

Wild Rice

Wild rice is actually an aquatic grass, but can be prepared and enjoyed similar to grain rice. It contains more protein, fiber, and minerals like zinc and phosphorus than white or converted rice.

Buckwheat

Despite the name, buckwheat is gluten-free and not closely related to wheat. Toasted buckwheat groats, known as kasha, have a nutty flavor and provide magnesium, copper, manganese, and fiber.

Quinoa

This popular ancient grain is gluten-free with a mild, slightly nutty taste. Quinoa contains more protein than true grains and all 9 essential amino acids. It also provides iron, lysine, magnesium, riboflavin, and antioxidants.

Amaranth

Like quinoa, amaranth is an ancient pseudocereal grain that is naturally gluten-free. Cooked amaranth has a porridge-like texture and slightly sweet, peppery flavor. It provides protein, magnesium, phosphorus, manganese and selenium.

Oats

Whole oats like steel cut oats and old-fashioned oats are nutritious whole grains. They contain beta-glucan fiber to help lower cholesterol levels along with manganese, selenium, phosphorus, magnesium, zinc, and more.

Freekeh

Freekeh is a cereal grain made from green durum wheat that is roasted and cracked. It has a delicious smoky, nutty flavor and provides more protein and fiber than brown rice or quinoa.

Barley

Hulled barley is an intact whole grain with only the outermost hull removed. It has a chewy texture and nut-like flavor. Barley is high in selenium, copper, phosphorus, magnesium, and manganese.

Farro

Farro is an ancient wheat grain that comes in whole, semi-pearled and pearled varieties. Semi-pearled farro is a whole grain that retains more nutrients. It provides fiber, protein, magnesium, zinc, and B vitamins.

Other Whole Food Alternatives to Refined Rice

In addition to whole grains, other nutritious alternatives to refined converted rice include:

Cauliflower Rice

Riced cauliflower has exploded in popularity as a low-carb substitute for grain-based rice. It provides vitamin C, vitamin K, folate, and fiber. Use it in stir-fries, rice bowls, sushi rolls, and more.

Legumes

Beans, lentils, peas, and chickpeas are all healthy plant-based protein sources that can replace some rice in dishes. They provide minerals, antioxidants, and soluble fiber that supports heart health.

Vegetables

Try building meals around non-starchy nutrient-dense vegetables instead of rice as the base. Options like broccoli, zucchini, spinach, kale, carrots, peppers, mushrooms, and tomatoes add vitamins, minerals and antioxidants.

Butternut Squash

Roasted butternut squash cubes can mimic the texture of rice. Butternut squash provides vitamin A, vitamin C, potassium, magnesium, and fiber.

Tips for Cooking Whole Grain Rice Alternatives

Here are some tips for preparing and cooking whole grain rice substitutes:

• Rinse grains before cooking to remove debris
• Combine 1 cup grains to 2-3 cups liquid when cooking
• Adjust cooking time as needed based on grain texture
• Add herbs and spices to boost flavor
• Store cooked grains in fridge for up to 1 week
• Mix in veggies like peas, carrots or spinach
• Top grains with nuts, seeds or avocado for healthy fats
• Use broth or stock instead of water for more flavor

Potential Health Benefits of Converted Rice Substitutes

Choosing whole grain alternatives in place of refined converted rice offers several potential health advantages:

Better Blood Sugar Control

Fiber from whole grains slows carbohydrate absorption to promote steadier blood sugar levels. This makes fiber-rich whole grain rice substitutes a better option for managing diabetes or insulin resistance.

Lower Cholesterol

The fiber in whole grains can bind to cholesterol in the gut to help excrete it from the body. Soluble fiber from oats, barley, and other grains support healthy cholesterol levels.

Increased Satiety

The combination of fiber, protein, and healthy fats in whole grains and other substitutes keeps you feeling fuller longer than refined grains. This can prevent overeating and support weight management.

Improved Digestion

Fiber feeds the beneficial bacteria in your gut microbiome and adds bulk to stools to prevent constipation. Whole grains support regularity and optimal digestion.

Reduced Inflammation

Whole grains provide antioxidants including polyphenols, phytic acid, vitamin E, and selenium to fight inflammation. This may lower risk of chronic diseases linked to inflammation.

Decreased Diabetes and Heart Disease Risk

Replacing refined grains with whole grain alternatives may reduce risk of type 2 diabetes, metabolic syndrome, high blood pressure, high cholesterol, and heart disease based on research.

Incorporating Whole Grains and Substitutes

Here are some simple ways to use more whole grains and alternatives in place of converted rice:

• Make oatmeal, amaranth porridge or quinoa for breakfast
• Use brown rice or cauliflower rice in stir fries, sushi, rice bowls
• Add barley, farro or freekeh to soups and salads
• Make mixed grain pilafs with whole grains and lentils
• Puree beans and use in place of rice in stuffed peppers or mushrooms
• Snack on popcorn, buckwheat groats, roasted chickpeas

Focus on getting at least 3 servings of whole grains per day while limiting refined grain servings. With some simple substitutions, its tasty to shift from converted white rice to more nutritious whole grain options.

The Bottom Line

While converted rice is a step above regular white rice in nutrients, switching to whole grain rice alternatives can provide more fiber, vitamins, minerals, protein, antioxidants and other beneficial compounds. Replace refined grains with whole grains, vegetables, beans, lentils, and other alternatives for the healthiest carbohydrate choices.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.