Author: Umi Fatimah
For Indonesians, rice is the main source of carbohydrates. In fact, there is an assumption that is very attached to Indonesian people “You’re not full if you haven’t eaten rice.”
Rice can indeed provide a feeling of fullness for a long time, which is why many people choose rice as their staple food. Unfortunately, rice is a source of carbohydrates that contain sugar and are high in calories.
However, you don’t need to worry, there are many sources of carbohydrates that can be an alternative to rice, which can provide a feeling of fullness for longer and are of course lower in calories. Not only is it healthier, this source of carbohydrates to replace rice is also suitable for diets.
Following are 6 sources of carbohydrates to replace rice that are the healthiest and suitable for consumption while on a diet.
1. Potatoes
Potatoes can be a delicious substitute for rice and are easy to prepare. This type of tuber contains complex carbohydrates which can provide energy to the body gradually.
Apart from being rich in vitamins, minerals and fiber, potatoes also have a lower glycemic index than rice, making them a good choice for managing blood sugar levels.
To include potatoes in your daily menu as a source of carbohydrates to replace rice, you can process them into various delicious dishes, such as Potato croquettes, mashed potato, potato baladountil potato donuts.
2. Breadfruit
The next source of carbohydrates to replace rice is breadfruit. This fruit, which has a natural sweet taste and soft texture, contains complex carbohydrates, which are an excellent source of energy for the body.
Breadcrumbs also contain fiber, which is good for digestion and provides a longer feeling of fullness.
Another advantage of breadfruit is its low sugar content and glycemic index so it will not quickly cause an increase in blood sugar levels.
Read Also: Various Delicious and Savory Breadfruit Processed Snacks
3. Cassava
This tuber is a popular choice as a substitute for rice. Cassava contains complex carbohydrates and fiber which are good for the body.
Apart from containing complex carbohydrates which can provide long-lasting energy, the fiber content in cassava is also good for digestion, helps overcome constipation and maintains intestinal health.
These tubers also contain vitamin B which is important for the body’s metabolism. Not only can it be a substitute for rice, Cassava can also be processed into various delicious dishes varied, so you won’t get bored when eating it.
4. Corn
Even though it is often considered a vegetable, corn is actually a source of carbohydrates that are rich in fiber, B vitamins and iron. Corn is also rich in antioxidants and fiber which helps maintain heart and digestive health.
However, keep in mind that corn has a higher calorie content than rice. So, if you are on a diet program, it is important to consume the right portions and balance it with additional vegetables and balanced protein in your food. of!
Read Also: 7 Delicious Savory Corn Dishes & Easy
5. Oatmeal
Replacing rice with oatmeal can also be a good choice for those of you who are on a diet program. Oatmeal contains high fiber and makes you feel full for longer, thus helping reduce the desire to snack or overeat.
Oatmeal is more delicious to eat when it is still warm, especially in the morning. Processing oatmeal into a breakfast menu is not difficult. Additionally, oatmeal is also low in calories and fat, which can help maintain a healthy weight.
You can process oatmeal into oatmeal porridge until adding oatmeal inside smoothie. You can even use oatmeal as a substitute for flour in other food recipes, such as oatmeal fried chicken.
6. Shirataki
For those of you who are looking for an alternative source of carbohydrates that are healthy and low in calories, shirataki could be a good choice. Shirataki itself is a source of carbohydrates made from the tubers of the konjac plant.
This carbohydrate source is low in calories, low in carbohydrates and high in fiber so it can help keep you full longer and maintain digestive health. Apart from that, shirataki is also low in sugar and gluten-free, making it suitable for people who have sensitivity or allergies to gluten.
Even though the texture is slightly different from white rice and brown rice, shirataki can be processed into a variety of delicious and nutritious dishes.
Read Also: Shirataki Fried Rice Recipe
These are various sources of carbohydrates as alternatives to rice that you can try. Always remember to choose healthy carbohydrate sources and pay attention to the number of portions you consume, of. By enriching the variety of carbohydrate sources that replace rice in your daily menu, you can maintain nutritional balance in your body and experience the benefits for overall health.
Atsarina Luthfiyyah (Senior Editor)
Has educational experience in the fields of Culinary and Journalism. His hobbies are writing, traveling and cooking. Masters in Communication Sciences at Gadjah Mada University
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