What are the best alternatives to replace rice?

What are the best Alternatives to Replace Rice?

Rice, since ancient times, has remained as one of the pillars of gastronomy, so it is always one of the main guests at the good table. And although it is important and versatile, using it on a daily basis can generate conflicts in the body due to the lack or excess of certain nutrients.

Its high level of simple carbohydrates can increase blood sugar levels and contribute to obesity and other chronic diseases. By substituting rice for different but healthy alternatives, you can reap many benefits.

There are several healthy options you can consider as alternatives to rice, such as:


Orzo is a type of wheat semolina pasta shaped like a grain of rice. The term comes from the Latin, hordeum, which means barley, so in Italy it is known as orzo. Orzo is a healthy source of carbohydrates and is used in the typical gastronomy of several countries such as Italy, Greece and Turkey. It can be steamed, boiled or fried to add flavor to dishes. To learn a little more about this product you can use the following link: riceselect.com/product/orzo


Quinoa is a seed native to South America and is known as a “pseudocereal” food. It is rich in protein, vitamins, minerals and antioxidants, making it a healthy and nutritious alternative to other staples such as rice. Quinoa can be cooked in many ways and can be combined with a variety of ingredients to create healthy and delicious dishes. It is also suitable for people with allergies or intolerances to other grains. In summary, quinoa is a healthy and versatile alternative to incorporate

Cauliflower rice

Cauliflower is a vegetable of the Brassicaceae family, which is cultivated for its edible inflorescence. It is characterized for having a mild flavor and a soft texture, which makes it versatile in the kitchen and can be used in different recipes such as soups, stews, salads, etc. It is also considered a good source of vitamins and minerals and is low in calories, which makes it a healthy option to include in the diet.

Sweet potato

Sweet potato (also known as atata, camote, moniato or boniato) is a plant of the Convolvulaceae family. It is mainly composed of carbohydrates and has a sweet taste due to its high sugar content. The sweet potato is also rich in vitamin A and contains starch that is not digested if not cooked. In addition, sweet potatoes are a good source of nutrients and minerals such as potassium, magnesium and iron.


This is an algae that can be used as a healthy alternative to rice, rich in protein and nutrients. It belongs to the group of unicellular blue-green algae used as a dietary supplement. This microalgae is spiral shaped and contains proteins, vitamins and minerals, making it an important source of nutrients. Spirulina has also been used to promote weight loss, protect the heart and brain, regulate blood sugar and improve overall health. It is found primarily in freshwater and is consumed as a dietary supplement in capsules or powder form.


This is another type of ancestral pseudocereal, whose cultivation dates back more than seven thousand years. It was banned by the Spanish because pre-Hispanic cultures considered it sacred. Amaranth is a tiny seed with multiple healthy properties, such as energy, high quality proteins and minerals. It belongs to the Amaranthaceae family and its scientific name is Amaranthus Caudatus. It is very similar to quinoa and was one of the most important foods for the Andean cultures of South America. Amaranth’s benefits include its fiber, vitamin and mineral content, as well as its high vegetable protein content.


Couscous is made of durum wheat semolina grains and have its origin in Morocco and its North african neighbor countries. It has become a popular ingredient in many cuisines around the world during the last decades.

Remember that rice is an important source of carbohydrates and other nutrients for your body, but it is always good to have a wide variety of ingredients available. First to be a source of the highest quantity and quality of vitamins and nutritional supplements, as well as an adventure for your taste buds as you try new flavors and textures.