Rice alternatives 101: adlai, quinoa, freekeh, and many more

Unlike white rice, brown rice retains its bran and germ, making it richer in fibre, antioxidants, and key vitamins and minerals. It also has a lower GI (typically around 64–72) making it better suited for steadier blood sugar levels and sustained energy release.

Taste & texture: earthy and slightly nutty with a firmer, chewier bite than white rice
Try it in: grain bowls, garlic rice, stir-fries, rice salads

377 kcal per 100g (dry); Gluten-free

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Often cited as one of the most nutritious rice varieties, red rice is rich in fibre and anthocyanins—the antioxidant compounds responsible for its reddish hue. With a GI of around 55, it ranks lower than both white and brown rice. While both wholegrain and partially milled varieties are available, the latter contains fewer nutrients. For maximum benefits, opt for wholegrain red rice.

Taste & texture: nutty and robust with a pleasantly chewy texture
Try it in: coconut rice, pilafs, hearty rice bowls, stuffed vegetables

356 kcal per 100g (dry); Low-GI, Gluten-free

Also known as forbidden or purple rice, black rice is similarly rich in anthocyanins, making it another antioxidant-dense option. It has a firmer texture and nuttier flavour than other rice varieties, along with a lower GI of approximately 42.

Taste & texture: deeply nutty with a firm, slightly sticky bite when cooked
Try it in: rice pudding, grain salads, Buddha bowls, coconut-based desserts

356 kcal per 100g (dry); Low-GI, Gluten-free

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Beyond traditional rice varieties, these rice alternatives offer different textures, flavours, and nutritional benefits that can easily stand in for rice in everyday meals.

Despite its name, wild rice is actually the seed of an aquatic grass. Its fibre content is comparable to brown rice, but it contains more protein and has a lower GI of around 45. While not a complete protein, wild rice still offers a robust nutritional profile. Expect a pronounced chew and a flavour reminiscent of black tea.

Taste & texture: Bold and aromatic with a long, toothsome chew; slightly tea-like
Try it in: soups, pilafs, mushroom dishes, grain-forward salads 

366 kcal per 100g (dry); Low-GI, Gluten-free

Commonly grown in Zamboanga, Northern Mindanao and the Cordillera Region, adlai is an ancient grain that has gained popularity in recent years. Of the eleven local varieties documented by the Bureau of Agricultural Research, guilan—often referred to as “ordinary adlai”—is the most widely consumed. Its slightly nutty, chewy grains closely resemble white rice in appearance and taste, but offer more protein and fibre alongside a notably low GI of about 35.

Taste & texture: mildly nutty with a chewy, rice-like texture that holds its shape well
Try it in: adlai risotto, fried “rice,” arroz caldo-style dishes, grain bowls

368 kcal per 100g (dry); Low-GI, Gluten-free

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Though often grouped with grains, quinoa is technically a seed. This popular rice alternative has a low GI of around 53 and is one of the few plant foods that contains all nine essential amino acids. It is also rich in fibre, protein, and healthy fats.

Taste & texture: light and nutty with a fluffy bite and slight pop from the germ
Try it in: power bowls, tabbouleh-style salads, stuffed peppers, breakfast porridge

385 kcal per 100g (dry); Low-GI, Gluten-free

Made from konjac root, shirataki rice is composed of roughly 97 per cent water and 3 per cent glucomannan fibre. It is extremely low in calories and carbohydrates, with about 5–10 kcal per 100g when prepared. While its texture differs significantly from regular rice, its neutral flavour makes it ideal for absorbing sauces and broths.

Taste & texture: Neutral in flavour with a springy, slightly gelatinous bite
Try it in: stir-fries, curries, noodle-style bowls, soupy dishes

~5–10 kcal per 100g (prepared); Low-Calorie, Low-GI, Gluten-free

Note: While shirataki rice is extremely low in calories, it is very high in glucomannan fibre. Consuming large amounts in a short period of time may cause digestive discomfort such as bloating, gas or stomach cramps, especially for those not accustomed to high-fibre foods. It is best enjoyed in moderation and with adequate hydration.

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Couscous isn’t a grain, but a small-beaded pasta made from semolina flour. It comes in three main varieties—Moroccan (smallest), pearl and Lebanese (largest). While tasty and versatile, couscous has a moderate GI of around 65 and a less impressive nutritional profile compared to whole grains.

Taste & texture: soft and tender with a mild wheat flavour
Try it in: warm salads, roasted vegetable bowls, tagines, quick sides

367 kcal per 100g (dry)

Barley is a fibre-rich grain commonly used as a rice alternative. Excluding shirataki, it has the lowest GI on this list at around 28. With a chewy texture and mild, nutty flavour, barley is typically sold as hulled or pearled. Hulled barley retains the bran and germ, offering more fibre and protein than the pearled version.

Taste & texture: chewy and hearty with a subtle nuttiness
Try it in: risotto-style dishes, soups, stews, mushroom-forward mains

347 kcal per 100g (dry); Low-GI

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Best known for its role in tabbouleh, bulgur also works well as a rice substitute. It has a chewy texture and slightly nutty flavour, similar to adlai and barley. As one of the quickest-cooking whole grains, bulgur is especially convenient—and has a low GI of around 46.

Taste & texture: tender yet chewy with a clean, nutty wheat flavour
Try it in: tabbouleh, grain salads, pilafs, stuffed vegetables

356 kcal per 100g (dry); Low-GI

Farro is another low-GI rice alternative (around 45) and an ancient whole grain prized for its al dente bite and nutty, slightly cinnamon-like flavour. While pearled and semi-pearled varieties cook faster, whole farro remains the most nutrient-dense option.

Taste & texture: firm and al dente with a deep, nutty, slightly sweet flavour
Try it in: warm grain salads, risotto-style dishes, roasted vegetable bowls

365 kcal per 100g (dry); Low-GI

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Freekeh is a roasted green wheat with a chewy texture and a distinctive mild smokiness. Available as wholegrain or cracked, both forms retain the same nutritional benefits—the cracked version simply cooks faster. Freekeh is low-GI (around 43), high in fibre and rich in protein. Whether you’re managing blood sugar, seeking more fibre or simply craving variety, experimenting with rice alternatives is an easy way to bring both nutrition and flavour to the table.

Taste & texture: chewy with a nutty, lightly smoky flavour from roasting
Try it in: pilafs, smoky grain bowls, soups, Middle Eastern–style salads

356 kcal per 100g (dry); Low-GI

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