Go on any diet, and the first thing they’ll tell you is to cut down on carbs, like white rice. But for Asians, rice is life! Think about it: Singapore’s national dish is Hainanese Chicken Rice. We can’t give up on grains completely. So what are some delicious alternatives to white rice, and what’s the best way to cook them?

Adlai

160 calories per cup

Adlai (also called Job’s Tears or Chinese Pearl Barley) has more nutrients than white rice. It has protein, fiber, phosphorus, and B vitamins. It’s also a natural anti-inflammatory, and is used in traditional Chinese medicine to lower blood sugar levels. It’s also gluten-free!

Adlai is firm and chewy, like risotto or noodles that have been cooked al dente. You can cook it in the rice cooker or a stove top (use 2 cups of water for every cup of adlai). Eat it with any savory or saucy dish, and turn leftovers into faux fried rice — it tastes exactly the same!

Brown Rice

370 calories per cup

Brown rice actually has more calories than white rice, but since it’s so high in fiber you can eat less and still feel full. It’s also better for diabetics, because it has a lower glycemic index.

Brown rice has a nutty taste, and can be drier than white rice. Just increase the water ratio: some recommend 6 cups of water to 1 cup of brown rice, but it depends on the brand and variety. Rinsing and massaging the rice well before cooking also helps remove some of the starch.

To enhance brown rice’s natural nutty flavour, add soy sauce or a beef cube to the water.

Red rice

216 calories per cup

Red rice may not get as much attention as brown rice, but it’s one of the healthiest grains! It contains antioxidants, magnesium, iron and fiber. It gets its red colour from a compound called anthocyanin, which fights inflammation. Research shows that red rice is more effective than brown rice at fighting free radicals, because of its higher concentration of flavonoids.

The secret to delicious red rice is to rinse it well, then lightly toast the grains in olive oil before boiling. Use 2 cups of water for 1 cup of red rice.

Black rice

320 calories per cup

Black rice is also called Forbidden Rice. In Ancient China, it was so rare and so nutritious that it was served only to the Emperor to ensure his long life. It has the highest level of antioxidants among all the grains, and prevent the “oxidative stress” that’s linked to heart disease, cancer, and Alzheimers. One study found that the anthocyanins in black rice helped slow down the growth of breast cancer cells.

Black rice can also help you detox. Its phytonutrients help the liver flush out chemicals, and the very high fiber content helps digestion. It has 8 grams of protein per cup (more than white rice or brown rice), so if you’re exercising, it can help build muscle.

It’s best to soak black rice before cooking, to remove the starch and the phytic acid which can prevent your body from absorbing the nutrients. This step also shortens cooking time and helps it become easier to digest.

Soak black rice in warm water. Use a glass or stainless steel bowl, so it won’t stain! Swirl the water (which will soon become purple) then strain. Soak black rice again, and repeat these steps about 4 times.

When you’re ready to cook black rice, add water (1 cup of water to 3/4 cup of black rice) and leave to steam for about 25 minutes.

Quinoa

222 calories per cup

If you like light, fluffy rice then try this healthy grain! It’s rich in protein and contains all 9 essential amino acids, B vitains, iron, calcium, vitamin E and many antioxidants. It helps lower cholesterol, repair tissues, protect cells from free radicals, and (because of its high magnesium content) prevent headaches and migraines.

Quinoa is also very versatile, and can be served as a side dish, or added to salads and buddha bowls. Depending on how long you cook it, it can have a delightful al dente bite or a creamy texture. To add flavour, cook it in vegetable or chicken broth or aromatics like herbs or garlic.

Rinse quinoa to get rid of the saponin, a natural coating that can make it taste bitter or soapy. Drain, then toast it in olive oil before cooking. It’s best to make this over a stove top. Use 1 and 3/4 cups of water for every cup of quinoa. Bring to a boil, then cover the pot and lower the heat. Leave for 15 minutes and turn it off, but keep it covered for 5 minutes. Don’t lift the lid!Add butter to the hot quinoa and fluff it with a fork.

Shirataki Rice or Shirataki Noodles

10 calories per cup

Shirataki is made from the Konju plant. It is about 97% water and 3% glucomannan fiber, which absorbs a lot of water and makes you feel very full. It has no digestible carbohydrates, and is very low in calories. It’s one of the best white rice alternatives for weightloss!

Shirataki rice is sometimes sold as Miracle Rice, Konjac Rice, or Konnyaku Rice. Each brand has its own cooking instructions, so follow what’s on the package — they’ll give the best proportion of water, and how long to boil it.

If you get fresh shirataki noodles, rinse it thoroughly and pan-fry it to get rid of the smell.

Wild Rice

166 calories per cup

Wild rice isn’t a rice at all — it’s actually a grass that grows next to rivers and lakes. It was a staple in Native American cooking, and can be cooked like any other kind of grain. You can use it in any recipe that calls for rice, or add it to stews, soups and salads. It’s high in vitamins like folate, Vitamin B6, magnesium, zinc and fiber. In fact, it has most of the nutrients you’d find in brown rice, but with half of the calories. It has a nutty, roasted flavour that’s similar to black tea.

Soak wild rice overnight to cut down on cooking time and remove the phytic acid, which can make it hard to digest and absorb. Drain, and wash again before cooking. Use three cups of water for every cup of wild rice. Try cooking it in vegetable or mushroom broth — it really enhances the flavour!

Barley

193 calories per cup

Barley is one of the best substitutes for white rice if you have high blood sugar, high blood pressure, or high cholesterol. It improves your body’s insulin response, improves your lipid profile, and lowers cholesterol. It’s very filling, so it’s a great way to control your calories but still feel satisfied.

There are two kinds of barley. Hulled barley still has its bran, and is more nutritious and a richer flavour). Its chewy texture is best for whole grain salads. Pearl barley has been polished, and is softer and takes less time to cook, but has less nutrients. It also releases starch into liquids, so you can use it to thicken soups and stews. Or, you can cook it longer until you get a creamy risotto texture.

Use three cups of water for every cup of barley. Cooking instructions depend on the recipe, but generally, always rinse it well to get rid of dust and debris.

Corn

177 calories per cup

A boiled ear of sweet corn is delicious in itself, but try it as a side dish! It can complement any roasted, grilled or fried meat. You can also corn kernels to bulk up a salad or any vegetable dish. Try grating it to make into a creamy corn chowder, or grilling it for a smoky taste.

Corn is as healthy as it is versatile. It has vitamin B12, iron, folic acid, and can lower sugar and cholesterol levels. It can also give you an energy boost, so it’s a great pre-workout snack.

Sweet potato

114 calories per cup

This is a nutritious and delicious substitute for white rice! It has Vitamin A, B, and C, and micro-nutrients like potassium and magnesium. The high fiber content helps digestion and keeps your gut healthy.

Orange and purple varieties are also packed with antioxidants. There are studies that show that purple sweet potato can even lower your risk for some cancers and dementia. But if you’re feeling under the weather, reach for the orange variety: it has more Vitamin A, which supports your immune system.

Sweet potaties can be boiled, mashed, sliced and fried, or roasted. Roasting them actually enhances their natural sweetness, so if you toss them in garlic and olive oil you’ll get a savory-sweet taste that is pure magic.