Food Substitute for Rice as a Variety of Carbohydrate Sources

Food Substitute for Rice as a Variety of Carbohydrate Sources

Most Asian people usually consume rice or rice as their daily staple food. However, there are actually various types of food substitutes for rice to meet carbohydrate needs.

Several choices of rice substitutes, can be found easily. The rice substitute is no less nutritious. Especially for diabetics, some rice substitutes are safer.

Wide Choice of Rice Substitutes

There are several food substitutes for rice that can be an alternative source of carbohydrates for you to choose, including:


In some areas in Indonesia, corn is not a foreign food. Corn rice has even become a daily snack to replace rice which is consumed for generations. In 100 grams of corn kernels 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 already meets 10%-19% of the daily value that must be consumed. In addition, this rice substitute also contains fiber, magnesium, phosphorus, and vitamin C which are certainly important for the body. The fiber in corn can help you lower cholesterol and treat constipation.


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 you full and can eliminate the appetite that occurs after eating, and will certainly contribute to weight control.


Cassava is one type of food that is easily found in Indonesia, so it can be a choice of food substitute for rice. Cassava is believed to treat dehydration, fatigue, sepsis (blood infection), and to induce labor. Unfortunately, this has not been scientifically proven. The nutritional content of cassava is similar to that of potatoes. However, cassava contains cyanogenic 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 it also contains 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 the various choices of rice substitutes above for variety, especially those that are easiest to find around you. Some of these foods even contain higher nutrients than rice. However, if you have certain medical conditions, you should first consult with your doctor.