12 rice substitutes suitable for all diets

1. Barley

Barley is a popular grain that people can purchase as whole grain, pearled, flakes, or flour versions.

This grain has many health benefits and is a suitable option for those looking to increase their dietary fiber.

Barley also contains antioxidants called lignans, which help protect cells from damage. It may also help lower cholesterol levels and balance blood glucose and insulin.

barley grain on the wooden background

2. Quinoa

Quinoa is an edible seed that people consume as a grain. It has been a staple food in South America for thousands of years, where people have enjoyed its beneficial properties.

Individuals often use quinoa to substitute rice because it contains all nine essential amino acids, making it a complete protein.

Quinoa also supports heart health and has hypoglycemic effects, which help lower blood sugar

Quinoa: Health Benefits & Nutrition Facts | Live Science

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