Ano ang pwedeng i-substitute sa RICE?

Isa ka ba sa mga AYAW kumain ng rice because…

• Nakakataba DAW ang rice
• Nakaka-Jabetis DAW ang rice
• Hindi DAW healthy ang rice
• Toxic DAW ang rice
• Etc

Yung totoo, naniniwala ka sa mga ‘to?

Because, according to science and looking at the evidences, hindi makita ng aking 20-20 vision with eyeglasses ang connection ng mga ito sa pagkain ng rice.

But to be fair, madami din naman akong na-encounter na understandable reasons kung bakit may mga taong ayaw na sa rice:

• “I tend to overeat when I eat rice”
• “I want to increase fiber in my diet”
• “I want to have more variety in my diet”

So, to address the question “What can I substitute for rice?”, here is my answer:

If you want to increase FIBER in your diet, you may replace white rice with:

• Brown/black/red rice
• Corn, Oats
• Potatoes / Kamote
• Whole wheat bread

If you want to increase protein in your diet, you may replace rice with:

• Bread
• Pasta
• Quinoa, Couscous

FYI, these foods are also similar to rice in terms of carbohydrate content:

• Kakanin – biko, sapin-sapin, bibingka, kalamay, tupig, suman, tikoy
• Puto, cuchinta
• Espasol, hopia, pianono
• Cake, mamon, biscuit
• Corn flakes
• Ampaw, pinipig
• Maja, binatog
• Bihon / sotanghon, miswa
• Gabi, kamote, kamoteng kahoy, ube, tugi
• Saging na saba
• Sago
• Kastanyas

Kaya kung umiiwas ka sa rice pero wagas ka naman sa mga pagkaing ‘to ay wala ding epekto kung calorie deficit ang habol mo.

Yes, rice is carbs not all carbs are the same.

Para sa mga taong takot sa carbs kasi DAW “carbs are bad”, you might want to consider eating LESS processed carbs (white rice, noodles, white bread, pastries, softdrinks and other sugary drinks).

But, if you really want to have a healthy diet, I encourage you to eat carbs that contain more fiber, protein, vitamins, minerals and phytochemicals, i.e, whole grains, root crops, beans, tubers, fruits, vegetables.

Basta ako, kanin is lyf. Physically active ako kaya extra rice is lifer.

Reference:

Department of Science and Technology – Food and Nutrition Research Institute (DOST-FNRI.) 2019. Food Exchange Lists for Meal Planning. 4th ed. Bicutan, Taguig City, Philippines.