Most nations view white rice as traditional and comforting; it is hence considered an everyday staple. It is claimed that white rice is too weak in nutrition-power than brown rice. However, white rice can make a healthy inclusion in the diet when other condiments can be included. Here are my nine ways to enjoy white rice other than just a bowl of plain grains while taking advantage of some of its nutrition.


Here Are 9 Healthy Ways to Use White Rice According to a Dietitian


1. Pair White Rice with Lean Proteins

White rice balances the body's need for proteins ingested in lean proteins. Generally, proteins help in body repairs such as tissues and muscle building, among other hormone-balancing activities within the body. It helps maintain the blood sugar at a constant rate, since white rice is quite nice in supplying the balance of energy for a proper run through each day. Lean proteins from chicken, turkey, tofu, and fish are highly applicable sources because they contribute very little fat, yet they are high in the needed amino acids.


2. Make It Nutritious with Veggies

Adding veggies to your white rice dishes is an easy yet efficient way of highly increasing the nutritive value of your meals. Grilled or roast vegetables are nutrition-dense foods, with fiber, vitamins, minerals, and antioxidants, that greatly contribute to the health of a human. More so, a body needs fiber for a good digestive system to keep one full to the point of not feeling hungry, thus probably reducing portion sizes that can help with avoiding overeating. The best combination of color and flavor comes from bell peppers, broccoli, carrots, and spinach, interlaced with a variety of nutrients from the Vitamin-C, Vitamin-A, and Potassium families.


3. White Rice as Part of a Balanced Breakfast

From this paper you can come to realize how having white rice as part of the first meal of the day can serve as the gateway to having and living a fulfilling, heartwarming day. White rice, eggs, avocado, and a sprinkle of cheese for a little added taste are the main three macronutrients—a mix of carbohydrates, proteins, and healthy fats that help sustain energy levels throughout the morning. White rice is a good source of easily digestible carbohydrates because, in the body, carbohydrates are the main source of energy.


4. Go for Portion Control

The secret of healthy eating is based on portion control. This is particularly true in the case of white rice or for that matter any other food that is considered dense in terms of their caloric value. White rice, though it provides an excellent source of energy, needs to be taken in small quantities in order to avoid the intake of excess calories. A single serving of white rice is generally considered to comprise about half a cup of cooked rice, which will contain about 100 calories. This way, one enjoys the benefit of white rice without overdoing it.


View More: What Should You Understand About White Rice Vs Brown


5. Rice Salad

This is a versatile and refreshing salad with white rice whenever the need for a light, filling meal arises. Mix a variety of healthy, fresh vegetables and legumes into cooked white rice with a light vinaigrette, and you have a dish that could be both healthy and flavorsome. Add beans, corn, tomatoes, and cucumbers for color and texture, not to mention fiber, vitamins, and antioxidants. Beans and legumes serve to add balance and increase fullness in salad dishes. Simply made with olive oil, lemon juice, or vinegar dressing will bring out all the tastes in the salad without adding a bunch of unnecessary—sometimes unhealthy—calories through the dressed fats.


6. Healthy Rice Pudding Recipe

Among the desserts, the rice pudding can definitely be placed within the comfort food section. This can easily be made a little bit healthier with some small changes. It is made by tradition with whole milk, and many added sugars, and sometimes even with the addition of cream to further drive up the caloric content to high proportions. Rather, this could deliver unto you the same divine flavor but with far fewer calories and a lesser fat supply if prepared with fat-free milk, or even their lower-fat, plant-based alternatives like almond and coconut pints of milk.


7. Use White Rice in Soups and Stews

White rice can be added to these two groups to make them bulkier and more filling. The usual scenario is that soups and stews burst with vegetables, lean proteins, and well-flavored broths of one type or another, so they tend to constitute nutritious meals. White rice mixed into a soup is very much akin to eating white toast after having had an upset stomach; it more or less works to settle the stomach and feed the body. Now, this is very beneficial for when you need volume for meals but don't intend to load it with a lot of excess calories.


8. Make a Healthy Sushi Roll

Sushi is one of those mainstream and delicious means of eating white rice. It is best taken in combination with vegetables and fresh fish. Healthy rolls can be one of those good options: healthy rolls with salmon, tuna, avocado, and cucumber. Salmon and tuna have the very best omega-3 fatty acids that are desirable for cardiac health. The creaminess of the sushi actually comes from the avocado, loaded with monounsaturated fats to help maintain healthy cholesterol levels. The added texture from vegetables, such as cauliflower, can bring in some crunch and is considered a good supply of a significant number of nutrients when its nutrient values are measured, such as vitamin C and fiber.


9. White Rice together with Beans or Other Legume-Based Food

Those legumes, beans, lentils, and chickpeas are packed with protein, fiber, and essential nutrients such as iron, folate, and magnesium. These are virtually whole-food protein sources unto themselves, with white rice added simply to be sure all amino acids that your body needs are accounted for.


Not only is that very good for your health, both protein and fibers make a good combination, but it is also quite filling, so this combination is fine for a hearty lunch or dinner. Other dishes, such as squeeze and beans, chickpea curry, and lentil stew with discontinues of white rice, much better reveal how these two elements can be enterprise friends in the best way to agreeable and nutritious business.


Conclusion

Think about it, white rice can be a healthy and versatile addition to take up in your diet. If paired with lean proteins that come from both animal-based and vegetarian sources, an overabundance of vegetables, and legumes in ways in which practicing portion control and considering healthier cooking methods of this popular staple, white rice can help you reach all kinds of well-balanced and satisfying nutrient-dense foods.


Please book an appointment with the best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find the verified doctor for your disease.