A cup of spiralized zucchini will only set you back about four carbs , according to Nutritionix. Though they can be tasty by themselves in a cold dish like salad, you'll definitely want to pair these "zoodles" with a topping like a hearty tomato sauce or some olive oil and salt if you're using them as a substitute for warm rice.
You've probably heard of spaghetti squash, but did you know the USDA says that one cup of the stuff has just seven carbs?
It's the perfect substitute when you're craving something warm and hearty like rice. In case you're wondering, you don't have to put spaghetti squash through any fancy machine to make it from those lovely strands.
Simply halve the squash, roast it, and drag a fork through the cooked flesh. The strands appear as if by magic. Though this vegetable "rice" doesn't have the same starchy consistency as regular rice, you'll quickly learn to like its fluffy texture and subtle flavor.
Plus, one cup of cabbage rice has just 12 grams of carbohydrates, according to the USDA. Season it just as you would regular rice. It's especially good with Asian-inspired cuisine or paired with lighter sauces.
If you usually douse your rice in soy sauce or pair it with a salty main, halloumi fries are the perfect low-carb substitute.
This Mediterranean sheep's milk cheese doesn't resemble rice, but it hits the spot when you want something that feels equally indulgent and satisfying. Even better, the USDA reports that halloumi has zero carbs. To keep these fries low-carb, cut a block of halloumi into slices and cook them in a pan with a splash of olive oil until they're golden brown. As the sugar level rises in your body, the pancreas releases a hormone called insulin.
Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as an energy source. When this process goes fast — as with simple sugars — you're more likely to feel hungry again soon. When it goes more slowly, as with a whole-grain food, you'll be satisfied longer. These types of complex carbs give you energy over a longer period of time.
The carbs in some foods mostly those with a lot of simple sugars make the blood sugar level rise more quickly than others. Scientists have been studying whether eating foods that cause big jumps in blood sugar may be related to health problems like diabetes and heart disease. You're probably already on the right track if you're limiting simple sugars such as candy and eating more complex carbs like vegetables, oatmeal, and whole-grain wheat bread.
White rice is refined, polished, and stripped of its bran and germ. This increases its cooking quality, shelf life, and tastiness, but significantly reduces its nutritional value. That said, manufacturers usually enrich white rice or replace some vitamins after processing. Brown rice is an intact whole grain, containing both the bran and the germ, which are the most nutritious parts of the grain.
They contain fiber, vitamins, minerals, and antioxidants. For this reason, brown rice may contain more fiber and nutrients than white rice. Be sure to compare labels when shopping. Brown rice is better for people with diabetes. White rice can raise blood sugar, while brown rice has a lower glycemic index and can help with blood sugar control. Read more about white vs. Aside from providing energy and basic nutrients, refined white rice does not offer any health benefits.
Enriched white rice does contain added B vitamins that are important for health. On the other hand, regular consumption of brown, or whole grain, rice can have health benefits. According to the American Heart Association , whole grains improve blood cholesterol levels and reduce the risk of heart disease , stroke , type 2 diabetes , and obesity. Brown rice contains several heart healthy components, such as minerals, antioxidants, lignans, and dietary fiber. Eating high fiber rice as a substitute for white rice may aid weight loss, along with a decrease in cholesterol.
White rice is a poor source of antioxidants and other plant compounds. Pigmented rice, including red-grained varieties such as purple rice , is particularly rich in antioxidants. The nutrient value of rice depends on the variety and cooking method. The bran and germ contain a high concentration of vitamins and minerals. White rice does not contain bran or germ and lacks these essential dietary nutrients.
Enrichment may add back some vitamins to white rice. Be sure to read labels when shopping, as different brands may add different vitamins. The following table looks at the amounts of different nutrients in g of brown rice , white rice , and enriched white rice for comparison:. Rice also contains some pantothenic acid , phosphorus , riboflavin , and vitamin B-6 , copper , and folate.
Rice is a safe food staple. It should only make up about a third or quarter of your meal. Ideally rice should be paired with vegetables and lean protein. Use it as a side dish or in soups or casseroles. Plus, it can give you the energy you need to get through your day.
Wild rice is a whole grain that is believed to have many health benefits. Learn more about wild rice, including its nutrients, benefits and uses. Rice not only comes in numerous varieties like white, brown, and black but also may be sold organic, sprouted, or microwavable.
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