Rice Substitute Food as a Variation in Carbohydrate Sources

Most of Indonesian people usually consume rice or rice as their daily staple food. Nevertheless, there are actually various types of food substitute for rice to meet carbohydrate needs. Several choices of food instead of rice, can be found easily. Rice substitute food is not even nutritious. Especially for diabetics, some rice substitutes are safer.

Various Choices of Rice Substitute Food

There are some rice substitute foods that can be an alternative source of carbohydrates for you to choose, including:

• Corn

In some areas in Indonesia, corn is not a foreign food. Corn rice has even become a daily snack to replace rice that is consumed hereditary. In 100 grams of corn seeds there are 86 calories and various types of B vitamins, such as B1, B3, B5, and B9 or folate. In fact, the vitamin B content in corn has fulfilled 10% -19% of the daily value that must be consumed. In addition, this rice substitute food also contains fiber, magnesium, phosphorus, and vitamin C which is certainly important for the body. Fiber in corn can help you reduce cholesterol and overcome constipation.

• Potato

Although potatoes and rice are both carbohydrate-rich foods, potatoes have more important nutrients, such as vitamin B6, vitamin C, potassium, protein, omega-3, omega-6, and iron. Potatoes are a good source of fiber. In addition, potatoes also make full and can eliminate the appetite that occurs after eating, and certainly will contribute to weight control.

• Cassava

Cassava is one type of food that is easily found in Indonesia, so that it can be a food substitute for rice. Cassava is believed to treat dehydration, fatigue, sepsis (blood infections), and to induce labor. Unfortunately, this has not been proven scientifically. Nutritional content in cassava is similar to potatoes. However, cassava contains cyanogen glycoside chemicals that can release cyanide in the body. Therefore, cassava must be cleaned properly before eating to prevent cyanide poisoning.

• Sweet Potato

Sweet potato is one of the prima donna of Indonesian cuisine. Can be processed by frying, boiling, steaming, or mixed with other food ingredients. Sweet potatoes are included in foods that are rich in beta-carotene, but they also contain vitamins A, B6, C, potassium, and high fiber. Because it has a high content of manganese and potassium, sweet potatoes are beneficial in maintaining bone health, as well as heart health, growth and metabolism.

You can try a variety of rice substitute options above as a variation, especially the most easily found around you. Some of these foods even contain higher nutrition than rice. However, if you have certain medical conditions, you should consult with your doctor first.