When it involves authentic Indian food, rice could be a staple that makes every meal complete. But, there are those that find it difficult to enjoy rice in every meal and its appearance as an equally healthy and filling alternative.

This especially happens to people who want to eat fewer carbs or calories and feel lighter post-meal. If you’re someone who is searching for similar alternatives, this data will be helpful for you! Here are some healthy rice alternatives that you can simply choose from. Try these filling and nutritious alternatives

Also read: Egg recipes under 200 calories to keep you healthy


It is a healthy alternative to rice and may be used to make khichdi or perhaps upma. It’s an expensive source of magnesium and iron, and 1/2 cup of it contains just 76 calories. It’s also rich in folate, vitamin B6, vitamin B5 and fiber. 


Barley, which is high in zinc, selenium, iron, magnesium, phosphorus, copper, manganese, potassium, and folate, is another healthy option. As per experts, 1/2 cup of barley contains just 105 calories. It’s rich in soluble fibre to help reduce cholesterol levels and improve glucose levels. It also contains antioxidants like vitamin E, beta-carotene, and lutein. 


Millets are high in ferulic acid and catechins, two anti-inflammatory phytonutrients that help to protect the body from oxidative stress. According to one study, 1/2 cup of millet contains 22 grams of carbohydrates and is high in essential amino acids, which help lower blood glucose and cholesterol levels.

Also read: How can a well-balanced diet help maintain weight?


It is known to contain all nine essential amino acids, which makes it a good choice for everybody. It’s also rich in protein and quercetin and kaempferol, two phytonutrients found to have anti-inflammatory, anti-viral, and anti-cancer properties. 

Shirataki rice 

It is a low-calorie and low-carb rice that is made from konjac root. As per a study, a 1/2-cup serving contains 5 calories and is additionally rich in fibre.

Also Read: When Punjab farmers named a rice variety ‘Dev Gowda’!


Farro is another healthy alternative that’s rich in protein and also contains all nine essential amino acids.

Thus there are lots of substitutes instead of rice, if you’re someone who is searching for similar alternatives,