However, rice — white rice in particular — may not be appropriate for everyone's dietary needs. For instance, people who are trying to eat fewer carbs or calories may want a lighter alternative like riced cauliflower.
In addition, swapping out rice for alternative healthy choices, such as other whole grains, can add variety to your diet.
Here are 11 healthy alternatives to rice.
While it assumes a grain-like taste and texture after cooking, quinoa is a seed. This popular rice substitute is gluten-free and much higher in protein than rice.
It's also a good source of the vital minerals magnesium and copper, which play important roles in energy metabolism and bone health (4Trusted Source).
To cook it, combine one part dried quinoa with two parts water and bring it to a boil. Cover and reduce the heat, allowing it to simmer until all the water is absorbed. Remove the cooked quinoa from the heat and let it rest for 5 minutes, then fluff it with a fork.
If you're gluten-sensitive, only purchase quinoa that is certified gluten-free due to the risk of cross-contamination.
2. Riced Cauliflower
Riced cauliflower is an excellent low-carb and low-calorie alternative to rice. It has a mild flavor, as well as a texture and appearance similar to that of cooked rice, with only a fraction of the calories and carbs.
This makes it a popular rice alternative for people on low-carb diets like keto.
To make riced cauliflower, chop a head of cauliflower into several pieces and grate them using a box grater, or finely chop them using a food processor. The riced cauliflower can be cooked over medium heat with a small amount of oil until tender and slightly browned.
You can also purchase premade riced cauliflower in the freezer section of most grocery stores.
3. Riced Broccoli
Like riced cauliflower, riced broccoli is a smart rice alternative for people on low-carb or low-calorie diets.
It's similar in nutrient content to riced cauliflower, with 1/2 cup (57 grams) packing about 15 calories and 2 grams of fiber (6).
Riced broccoli is also an excellent source of vitamin C, with 1/2 cup (57 grams) providing over 25% of your Daily Value (DV). Vitamin C acts as a powerful antioxidant that can help prevent cellular damage and boost immune health (6, 7Trusted Source).
Like riced cauliflower, riced broccoli can be prepared by grating broccoli with a box grater or chopping it in a food processor, then cooking it over medium heat with a bit of oil. Some grocery stores also sell riced broccoli in the freezer section.
4. Shirataki Rice
Shirataki rice is another popular rice alternative for low-carb and low-calorie dieters.
It's made from konjac root, which is native to Asia and rich in a unique fiber called glucomannan.
According to the product packaging, a 3-ounce (85-gram) serving of shirataki rice does not contain any calories (8).
However, when a food provides fewer than 5 calories per serving, the manufacturer can legally state that it has zero calories, which explains why a 3-ounce (85-gram) serving of shirataki rice appears to be calorie-free (9).
Glucomannan, the primary fiber in konjac root, is being studied for many potential health benefits, including its ability to form a protective barrier along the lining of your intestines (10Trusted Source).
Still, you would need to eat a large amount of shirataki rice to consume a significant amount of glucomannan.
To prepare shirataki rice, rinse it well in water, boil it for 1 minute, and then heat the rice in a pan over medium heat until dry. Rinsing shirataki rice before cooking helps reduce its unique odor.
If you can't find shirataki rice locally, shop for it online.
Barley is a grain that's closely related to wheat and rye. It looks similar to oats and has a chewy texture and earthy taste.
With about 100 calories, a 1/2-cup (81-gram) serving of cooked barley provides about the same number of calories as an equal serving of white rice. Yet, it contains a bit more protein and fiber (2, 11).
To cook barley, bring one part hulled barley and four parts water to a boil, then reduce it to medium heat and cook it until the barley is soft, or about 25–30 minutes. Drain the excess water prior to serving.
6. Whole-Wheat Couscous
Couscous is a type of pasta that's widely used in Mediterranean and Middle Eastern cuisine. It's made of very small pearls of flour.
Whole-wheat couscous is a healthier option than regular varieties, as it's richer in fiber and protein.
Couscous pearls are much smaller than grains of rice, so they add a unique texture to the foods they're served with.
To make couscous, combine one part couscous and one part water, and bring the mixture to a boil. Remove it from heat and allow the couscous to sit covered for 5 minutes. Fluff it with a fork before serving.
If your local supermarket doesn't offer whole-wheat varieties, you can find one online.
7. Chopped Cabbage
Chopped cabbage is another excellent alternative to rice. Cabbage is low in calories and carbs with a mild flavor that compliments many styles of cuisine.
It's an excellent source of vitamins C and K, with a 1/2-cup (75-gram) serving providing 31% and 68% of the DV, respectively (12).
To cook chopped cabbage, finely chop a cabbage by hand or using a food processor. Then cook it with a small amount of oil over medium heat until it's tender.
8. Whole-Wheat Orzo
Orzo is a type of pasta that's similar to rice in shape, size, and texture.
Whole-wheat orzo packs more fiber and protein than regular orzo, which makes it the healthier choice.
Still, it's fairly high in calories, providing about 50% more calories than an equal serving of white rice. Therefore, be sure to choose a portion size that is appropriate for your health goals (2, 14).
Whole-wheat orzo is a great source of fiber, which can help improve digestion by bulking up and softening your stool, as well as serving as a food source for your healthy gut bacteria (15Trusted Source, 16).
To prepare orzo, boil the pasta in water over medium heat until it reaches the tenderness you desire and drain it before serving.
You can shop for whole-wheat orzo locally, though it may be easier to find online.
Farro is a whole-grain wheat product that can be used similarly to rice, though it's much nuttier in flavor and has a chewy texture. It's similar to barley but has larger grains.
Farro contains a hefty dose of protein and — like quinoa — is another excellent plant-based source of this important nutrient (17).
To ensure you're getting all nine essential amino acids, pair farro with legumes, such as chickpeas or black beans.
To prepare it, bring one part dried farro and three parts water to a low boil and cook it until the farro is tender.
If your supermarket doesn't have farro in stock, try shopping for it online.
Freekeh — like barley and farro — is a whole grain. It comes from wheat grains that are harvested while they're still green.
It's rich in protein and fiber, with a 1/4-cup (40-gram) dried serving providing 8 and 4 grams of these important nutrients, respectively.
Freekeh is cooked by bringing it to a boil with two parts water, then reducing the heat to medium and allowing the grain to simmer until it's tender.
You can shop for freekeh locally or online.
11. Bulgur Wheat
Bulgur wheat is another whole-wheat substitute for rice.
It's similar in size and appearance to couscous, but whereas couscous is pasta made from wheat flour, bulgur wheat is small, cracked pieces of whole-wheat grains.
It's commonly used in tabbouleh, a Mediterranean salad dish that also features tomatoes, cucumbers, and fresh herbs.
With the exception of the vegetable-based alternatives on this list, bulgur wheat is the lowest in calories. It contains 76 calories in 1/2 cup (91 grams), about 25% fewer calories than an equal serving of white rice (2, 20).
It's a great rice alternative for those who are trying to cut calories but still want the familiar texture and flavor of a grain.
Bulgur wheat is cooked by boiling one part bulgur wheat and two parts water, then reducing the heat to medium and allowing the bulgur to cook until tender. Before serving, drain the excess water and fluff the cooked bulgur with a fork.
If you can't find bulgur wheat at your local supermarket, shopping online may be a convenient option.
The Bottom Line
There are many alternatives to rice that can help you meet your personal health goals or simply add variety to your diet.
Quinoa is a great gluten-free, high-protein option.
Vegetables, such as riced cauliflower, riced broccoli, and chopped cabbage, are low-calorie and low-carb alternatives packed with nutrients.
Plus, many whole-grain options, including bulgur, freekeh, and barley, can add a nutty, earthy taste and chewy texture to your dishes.
Next time you want to put rice aside and swap in something different, try one of the nutritious and diverse alternatives above.
Reposted with permission from our media associate Healthline.
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Thousands of Superfund sites exist around the U.S., with toxic substances left open, mismanaged and dumped. Despite the high levels of toxicity at these sites, nearly 21 million people live within a mile of one of them, according to the U.S. Environmental Protection Agency (EPA).
Currently, more than 1,300 Superfund sites pose a serious health risk to nearby communities. Based on a new study, residents living close to these sites could also have a shorter life expectancy.
Published in Nature Communications, the study, led by Hanadi S. Rifai, a professor of civil and environmental engineering at the University of Houston, and a team of researchers, found that living in nearby zip codes to Superfund sites resulted in a decreased life expectancy of more than two months, the University of Houston reported.
"We have ample evidence that contaminant releases from anthropogenic sources (e.g., petrochemicals or hazardous waste sites) could increase the mortality rate in fence-line communities," Rifai told the University of Houston. "Results showed a significant difference in life expectancy among census tracts with at least one Superfund site and their neighboring tracts with no sites."
The study pulled data from 65,000 census tracts – defined geographical regions – within the contiguous U.S., The Guardian reported. With this data, researchers found that for communities that are socioeconomically challenged, this life expectancy could decrease by up to a year.
"It was a bit surprising and concerning," Rifai told The Guardian. "We weren't sure [when we started] if the fact that you are socioeconomically challenged would make [the Superfund's effects] worse."
The research team, for example, found that the presence of a Superfund site in a census tract with a median income of less than $52,580 could reduce life expectancy by seven months, the University of Houston reported.
Many of these toxic sites were once used as manufacturing sites during the Second World War. Common toxic substances that are released from the sites into the air and surface water include lead, trichlorethylene, chromium, benzene and arsenic – all of which can lead to health impacts, such as neurological damage among children, The Union of Concerned Scientists wrote in a blog.
"The EPA has claimed substantial recent progress in Superfund site cleanups, but, contrary to EPA leadership's grandiose declarations, the backlog of unfunded Superfund cleanups is the largest it has been in the last 15 years," the Union wrote.
Delayed cleanup could become increasingly dangerous as climate change welcomes more natural hazards, like wildfires and flooding. According to a Government Accountability Office report, for example, climate change could threaten at least 60 percent of Superfund sites in the U.S., AP News reported.
During the summer of 2018, a major wildfire took over the Iron Mountain Superfund site near Redding, CA, ruining wastewater treatment infrastructure that is responsible for capturing 168 million gallons of acid mine drainage every month, NBC News reported.
"There was this feeling of 'My God. We ought to have better tracking of wildfires at Superfund locations,'" Stephen Hoffman, a former senior environmental scientist at the EPA, told NBC News. "Before that, there wasn't a lot of thought about climate change and fire. That has changed."
In the study, researchers also looked at the impacts of floodings on Superfund sites, which could send toxins flowing into communities and waterways.
"When you add in flooding, there will be ancillary or secondary impacts that can potentially be exacerbated by a changing future climate," Rifai told the University of Houston. "The long-term effect of the flooding and repetitive exposure has an effect that can transcend generations."
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A weather research station on a bluff overlooking the sea is closing down because of the climate crisis.
The National Weather Service (NWS) station in Chatham, Massachusetts was evacuated March 31 over concerns the entire operation would topple into the ocean.
"We had to say goodbye to the site because of where we are located at the Monomoy Wildlife Refuge, we're adjacent to a bluff that overlooks the ocean," Boston NWS meteorologist Andy Nash told WHDH at the time. "We had to close and cease operations there because that bluff has significantly eroded."
Chatham is located on the elbow of Cape Cod, a land mass extending out into the Atlantic Ocean that has been reshaped and eroded by waves and tides over tens of thousands of years, The Guardian explained. However, sea level rise and extreme weather caused by the climate crisis have sped that change along.
"It's an extremely dynamic environment, which is obviously a problem if you are building permanent infrastructure here," Andrew Ashton, an associate scientist at Cape-Cod based Woods Hole Oceanographic Institution, told The Guardian. "We are putting our foot on the accelerator to make the environment even more dynamic."
This was the case with the Chatham weather station. It used to be protected from the drop into the ocean by about 100 feet of land. However, storm action in 2020 alone washed away as much as six feet of land a day.
"We'd know[n] for a long time there was erosion but the pace of it caught everyone by surprise," Nash told The Guardian. "We felt we had maybe another 10 years but then we started losing a foot of a bluff a week and realized we didn't have years, we had just a few months. We were a couple of storms from a very big problem."
The Chatham station was part of a network of 92 NWS stations that monitor temperature, pressure, humidity, wind speed and direction and other data in the upper atmosphere, The Cape Cod Chronicle explained. The stations send up radiosondes attached to weather balloons twice a day to help with weather research and prediction. The Chatham station, which had been observing this ritual for the past half a century, sent up its last balloon the morning of March 31.
"We're going to miss the observations," Nash told The Cape Cod Chronicle. "It gives us a snapshot, a profile of the atmosphere when the balloons go up."
The station was officially decommissioned April 1, and the two buildings on the site will be demolished sometime this month. The NWS is looking for a new location in southeastern New England. In the meantime, forecasters will rely on data from stations in New York and Maine.
Nash said the leavetaking was bittersweet, but inevitable.
"[M]other nature is evicting us," he told The Cape Cod Chronicle.
By Douglas Broom
- If online deliveries continue with fossil-fuel trucks, emissions will increase by a third.
- So cities in the Netherlands will allow only emission-free delivery vehicles after 2025.
- The government is giving delivery firms cash help to buy or lease electric vehicles.
- The bans will save 1 megaton of CO2 every year by 2030.
Cities in the Netherlands want to make their air cleaner by banning fossil fuel delivery vehicles from urban areas from 2025.
"Now that we are spending more time at home, we are noticing the large number of delivery vans and lorries driving through cities," said Netherlands environment minister Stientje van Veldhoven, announcing plans to ban all but zero-emission deliveries in 14 cities.
"The agreements we are setting down will ensure that it will be a matter of course that within a few years, supermarket shelves will be stocked, waste will be collected, and packages will arrive on time, yet without any exhaust fumes and CO2 emissions," she added.
She expects 30 cities to announce zero emission urban logistics by this summer. City councils must give four years' notice before imposing bans as part of government plans for emission-free road traffic by 2050. The city bans aim to save 1 megaton of CO2 each year by 2030.
Help to Change
To encourage transport organizations to go carbon-free, the government is offering grants of more than US$5,900 to help businesses buy or lease electric vehicles. There will be additional measures to help small businesses make the change.
The Netherlands claims it is the first country in the world to give its cities the freedom to implement zero-emission zones. Amsterdam, Rotterdam and Utrecht already have "milieuzones" where some types of vehicles are banned.
Tilburg, one of the first wave of cities imposing the Dutch ban, will not allow fossil-fuelled vehicles on streets within its outer ring road and plans to roll out a network of city-wide electric vehicle charging stations before the ban comes into effect in 2025.
"Such initiatives are imperative to improve air quality. The transport of the future must be emission-free, sustainable, and clean," said Tilburg city alderman Oscar Dusschooten.
Europe Takes Action
Research by Renault shows that many other European cities are heading in the same direction as the Netherlands, starting with Low Emission Zones of which Germany's "Umweltzone" were pioneers. More than 100 communes in Italy have introduced "Zonas a traffico limitato."
Madrid's "zona de baja emisión" bans diesel vehicles built before 2006 and petrol vehicles from before 2000 from central areas of the city. Barcelona has similar restrictions and the law will require all towns of more than 50,000 inhabitants to follow suit.
Perhaps the most stringent restrictions apply in London's Ultra Low Emission Zone (ULEZ), which charges trucks and large vehicles up to US$137 a day to enter the central area if they do not comply with Euro 6 emissions standards. From October, the ULEZ is being expanded.
Cities are responsible for around 75% of CO2 emissions from global final energy use, according to the green thinktank REN21 - and much of these come from transport. Globally, transport accounts for 24% of world CO2 emissions.
The Rise of Online Shopping
Part of the reason for traffic in urban areas is the increase in delivery vehicles, as online shopping continues to grow. Retailer ecommerce sales are expected to pass $5billion in 2022, according to eMarketer.
The World Economic Forum's report The Future of the Last-Mile Ecosystem, published in January 2020, estimates that e-commerce will increase the number of delivery vehicles on the roads of the world's 100 largest cities by 36% by 2030.
If all those vehicles burn fossil fuels, the report says emissions will increase by 32%. But switching to all-electric delivery vehicles would cut emissions by 30% from current levels as well as reducing costs by 25%, the report says.
Other solutions explored in the report include introducing goods trams to handle deliveries alongside their passenger-carrying counterparts and increased use of parcel lockers to reduce the number of doorstep deliveries.
Reposted with permission from the World Economic Forum.
The bill, SB467, would have prohibited fracking and other controversial forms of oil extraction. It would also have banned oil and gas production within 2,500 feet of a home, school, hospital or other residential facility. The bill originally set the fracking ban for 2027, but amended it to 2035, The AP reported.
"Obviously I'm very disappointed," State Sen. Scott Wiener (D-San Francisco), one of the bill's two introducers, told the Los Angeles Times. "California really has not done what it needs to do in terms of addressing the oil problem. We have communities that are suffering right now, and the Legislature has repeatedly failed to act."
The bill was introduced after California Gov. Gavin Newsom said he would sign a fracking ban if it passed the legislature, though his administration has continued to issue permits in the meantime, Forbes reported. Newsom has also spoken in favor of a buffer zone between oil and gas extraction and places where people live and learn, according to the Los Angeles Times. The latter is a major environmental justice issue, as fossil fuel production is more likely to be located near Black and Latinx communities.
Urban lawmakers who want California to lead on the climate crisis supported the bill, while inland lawmakers in oil-rich areas concerned about jobs opposed it. The oil and gas industry and trade unions also opposed the bill.
This opposition meant the bill failed to get the five votes it needed to move beyond the Senate's Natural Resources and Water Committee. Only four senators approved it, while Democrat Sen. Susan Eggman of Stockton joined two Republicans to oppose it, and two other Democrats abstained.
Eggman argued that the bill would have forced California to rely on oil extracted in other states.
"We're still going to use it, but we're going to use it from places that produce it less safely," Eggman told The AP. She also said that she supported the transition away from fossil fuels, but thought the bill jumped the gun. "I don't think we're quite there yet, and this bill assumes that we are," she added.
Historically, California has been a major U.S. oil producer. Its output peaked in 1986 at 1.1 million barrels a day, just below Texas and Alaska, according to Forbes. However, production has declined since then making it the seventh-most oil-producing state.
Still, California's fossil fuel industry is at odds with state attempts to position itself as a climate leader.
"There is a large stain on California's climate record, and that is oil," Wiener said Tuesday, according to The AP.
Wiener and Democrat co-introducer Sen. Monique Limón from Santa Barbara vowed to keep fighting.
"While we saw this effort defeated today, this issue isn't going away," they wrote in a joint statement. "We'll continue to fight for aggressive climate action, against harmful drilling, and for the health of our communities."
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By Brett Wilkins
As world leaders prepare for this November's United Nations Climate Conference in Scotland, a new report from the Cambridge Sustainability Commission reveals that the world's wealthiest 5% were responsible for well over a third of all global emissions growth between 1990 and 2015.
The report, Changing Our Ways: Behavior Change and the Climate Crisis, found that nearly half the growth in absolute global emissions was caused by the world's richest 10%, with the most affluent 5% alone contributing 37%.
"In the year when the UK hosts COP26, and while the government continues to reward some of Britain's biggest polluters through tax credits, the commission report shows why this is precisely the wrong way to meet the UK's climate targets," the report's introduction states.
The authors of the report urge United Kingdom policymakers to focus on this so-called "polluter elite" in an effort to persuade wealthy people to adopt more sustainable behavior, while providing "affordable, available low-carbon alternatives to poorer households."
The report found that the "polluter elite" must make "dramatic" lifestyle changes in order to meet the UK's goal — based on the Paris climate agreement's preferential objective — of limiting global heating to 1.5°C, compared with pre-industrial levels.
In addition to highlighting previous recommendations — including reducing meat consumption, reducing food waste, and switching to electric vehicles and solar power — the report recommends that policymakers take the following steps:
- Implement frequent flyer levies;
- Enact bans on selling and promoting SUVs and other high polluting vehicles;
- Reverse the UK's recent move to cut green grants for homes and electric cars; and
- Build just transitions by supporting electric public transport and community energy schemes.
"We have got to cut over-consumption and the best place to start is over-consumption among the polluting elites who contribute by far more than their share of carbon emissions," Peter Newell, a Sussex University professor and lead author of the report, told the BBC.
"These are people who fly most, drive the biggest cars most, and live in the biggest homes which they can easily afford to heat, so they tend not to worry if they're well insulated or not," said Newell. "They're also the sort of people who could really afford good insulation and solar panels if they wanted to."
Newell said that wealthy people "simply must fly less and drive less. Even if they own an electric SUV, that's still a drain on the energy system and all the emissions created making the vehicle in the first place."
"Rich people who fly a lot may think they can offset their emissions by tree-planting schemes or projects to capture carbon from the air," Newell added. "But these schemes are highly contentious and they're not proven over time."
The report concludes that "we are all on a journey and the final destination is as yet unclear. There are many contradictory road maps about where we might want to get to and how, based on different theories of value and premised on diverse values."
"Promisingly, we have brought about positive change before, and there are at least some positive signs that there is an appetite to do what is necessary to live differently but well on the planet we call home," it states.
The new report follows a September 2020 Oxfam International study that revealed the wealthiest 1% of the world's population is responsible for emitting more than twice as much carbon dioxide as the poorest 50% of humanity combined.
Reposted with permission from Common Dreams.
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