White rice is an essential dish in the daily meals of Vietnamese families. Rice provides energy and essential nutrients for the body. However, consuming too much white rice can lead to weight gain and excess fat accumulation.
If you are looking to lose weight and burn fat, using some other foods to replace white rice will be more effective.
Brown rice
White rice is a type of rice that has undergone a thorough milling process. In contrast, brown rice is a type of rice that still retains the outer layer of bran. This bran layer is thin but contains many B vitamins, vitamin E, fiber, and minerals (manganese, magnesium, iron…) that are good for health.
Brown rice is usually chewier, so it needs to be chewed longer. When eating slowly and chewing more, the body will receive more accurate signals of fullness, helping you avoid overeating.
Oatmeal
Oatmeal is a whole grain cereal with high protein and soluble fiber content. It also contains many proteins and minerals that are good for the body. You can use oatmeal as a substitute for white rice in main meals, especially for breakfast.
Oatmeal contains a high amount of fiber. This fiber has excellent water absorption capacity. It will expand in the stomach, creating a longer feeling of fullness and reducing food cravings.
Sweet potato
Sweet potato is a familiar food that is loved by many people and often appears in weight loss and body maintenance meals. This type of food contains a lot of fiber, calcium, vitamins, and other minerals. Eating sweet potatoes helps create a long-lasting feeling of fullness and reduces food cravings.
You can use sweet potatoes as a substitute for white rice, but you still need to supplement a variety of foods from vegetables and meat to ensure nutrition. Note that the best way to eat sweet potatoes is to boil or steam them. On the other hand, eating fried or sugar-coated sweet potatoes can still cause weight gain.
Quinoa
Quinoa is a high-nutrient food that is good for health. Quinoa does not contain gluten, has a high protein content, rich in fiber, iron, calcium, and vitamins. 92 grams of cooked quinoa can provide 4 grams of complete protein – twice as much as the same portion of white rice. Quinoa contains all the essential amino acids that the body cannot synthesize on its own.
Cauliflower
Cauliflower is a low-carb, low-calorie food that can replace white rice. When finely chopped, cauliflower has a texture similar to white rice. One serving of 57 grams of cauliflower contains only 13 calories. In contrast, a similar portion of white rice provides up to 100 calories.
Cauliflower has low calorie content and high fiber, so it can help you feel full without excess energy. This type of food is often used to replace white rice in keto or low-carb diets.
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