Rice is a staple food for many people around the world, but it can also be high in calories. If you’re trying to lose weight or simply want to cut down on your calorie intake, there are several ways to reduce the calories in your rice.

In this article, we will discuss 10 simple ways to cut rice calories in half.

1. Measure your Rice

One easy way to cut calories in your rice is to measure the amount you consume. Use a measuring cup to portion out your rice instead of using the scoop that comes with your rice cooker or pot. This can help prevent overeating and reduce rice calories.

2. Rinse your Rice

Rinsing your rice before cooking can also reduce its calorie content. This removes excess starch from the rice, which reduces the number of calories in the final dish.

Rinse the rice several times until the water runs clear to achieve maximum effectiveness.

3. Use Broth Instead of Water

Using broth instead of water to cook your rice can add flavor and reduce the overall calorie count. Broth is usually lower in calories than other cooking liquids like oil, butter, or cream. This makes it a healthier alternative when cooking rice.

4. Choose Brown Rice over White Rice

White rice is heavily processed and stripped of much of its nutritional value. Brown rice, on the other hand, is a whole grain that is packed with nutrients, including fiber.

Brown rice is less processed and takes longer to cook, making it a healthier and more filling option. Brown rice has less calories than white rice, making it a great choice when trying to cut rice calories.

5. Pair Rice with High-Protein Foods

Pairing rice with high-protein foods like lean meat, fish, or tofu can help you feel fuller and reduce the number of rice calories.

Protein takes longer to digest and helps keep you feeling fuller for longer periods, which can help reduce your overall calorie intake.

6. Go Easy on the Sugar

If you typically add sugar to your rice, reducing the amount of sugar you use can help cut down on calories. Using natural sweeteners like stevia, monk-fruit, or honey can help satisfy your sweet tooth while cutting down on calories from added sugars.

7. Try a Rice Alternative

If you’re looking for a rice alternative that is lower in calories, there are several options you can try.

Quinoa, cauliflower rice, and barley are all low calorie and low carbohydrate options that can be cooked and used in a similar fashion to rice. They have more nutritional value and less carbs than rice, making them a great choice when trying to reduce rice calories.

8. Use Spices and Herbs

Using spices and herbs instead of adding fat and salt to your rice can enhance the flavor while reducing the calorie count.

Popular choices like garlic, ginger, cumin, and turmeric can add a punch of flavor to rice dishes, and provide numerous health benefits.

9. Don’t Overcook Your Rice

Overcooking rice can break down the grains, which can alter the texture and nutrient content of the rice. It can also break down the starch, increasing the rice calories.

Follow the cooking instructions and avoid leaving your rice in the pot for too long.

10. Use Small Plate When serving Rice

Using a smaller plate when serving rice can help you regulate your portion size and reduce overall calorie intake. When using a larger plate, it can be tempting to put more rice on your plate, leading to increased calorie intake.

By using a smaller plate, you can still feel satisfied with your portion without overindulging in rice calories.

Conclusion

Rice is a delicious and versatile grain that is enjoyed around the world, but it can also carry a lot of calories. By following these simple tips, you can cut rice calories in half without sacrificing flavor or satisfaction.

It is important to remember that moderation is key, and a well-balanced diet includes a variety of grains, proteins, and vegetables.