Healthy Alternatives to White Bread and Rice
If it’s a part of your New Year’s Resolution this year to get healthy, then the first thing you should be doing is to check your diet and re-assess the things that you normally eat. While rice is essentially a part of every Filipino’s meal, too much consumption of white rice, along with white bread, may also have negative impacts on our body. They also contribute greatly to weight gain, which is quite the opposite of what most people want to achieve.
The good news is you will not starve even if you avoid white rice and bread! There are, in fact, a number of healthy and tummy-filling alternatives to conventional rice and bread. Here on this list are the ones that are easiest to find in the Philippines—at your favorite bakery or cafe, at the supermarket, and even in your backyard!
Brown and Red Rice
Brown and red rice are made from whole grains, which is exactly what you’re looking for if you want to take in more nutrients. Both types of rice are rich in fiber, which makes you feel full longer compared to white rice. They also contain B vitamins and minerals like iron and magnesium. Red rice, in particular, is rich in antioxidants.
Rye Bread
Rye bread is made from rye grain which comes from a type of grass. This type of bread aids in blood sugar control and helps suppress hunger. It is also rich in B vitamins and nutrients, including iron and fiber.
Rye bread is slightly darker in color and denser than conventional bread. Some people may find the flavor of dark rye bread a bit too sharp, but when mixed with the right ingredients, it actually makes for a palatable meal. Rye bread is a good choice for cheese and smoked meat sandwiches.
Also read: Plaza Cafe in Makati: Thoughtful sandwiches in a vibrant place
Sourdough Bread
Often considered an artisanal bread, sourdough is a flavorful alternative to white bread. Unlike most commercial bread, sourdough is naturally fermented, which makes it easier to digest and its nutrients to be easily absorbed in the body. Sourdough is also a perfect choice for people who are sensitive to gluten.
Sourdough is known to have a mild tangy taste and has a crunchy crust which provides a good contrast to its soft and chewy crumb. Sourdough bread is ideal to use for sandwiches with meaty fillings and grilled cheeses.
Also read: Tilde Hand Craft Cafe in Makati: Coffee, Food, and Discovery
Whole Wheat Pasta
IMAGE New York Times – Cooking
Whole wheat pasta is practically the same as brown rice. Since it is made from whole grains, this type of pasta is also rich in fiber and has the same nutritional benefits as brown rice.
Whole wheat pasta has a nuttier taste and a chewier texture than regular pasta.
Sweet Potatoes
You know what’s good about sweet potatoes? They’re not only nutritious—they’re also cheap! You can even grow them in your own backyard. Amazingly, this root vegetable also has a bit of advantage over brown rice. Sweet potatoes have a slightly higher fiber content than brown rice and are also rich in Vitamins A and C which are important for eye health and for the body’s immune system.
It is best to eat sweet potatoes boiled and with little to no seasoning.
References: Huffington Post, GoodCarbs.org, Time.com, BBC Good Food
Image sources: New York Times – Cooking
