The New Nutritional Powerhouse - Cauliflower Rice

The cauliflower rice craze is here! This phenomenon has swept the health and wellness industry with its innovative and nutritive qualities. Let’s take a minute to dive into this veggie and why it has become so popular!

Health Benefits of Cauliflower

So, what really is cauliflower rice? Well, it is just that; riced cauliflower made by taking the white veggie and putting it in a food processor to grind it up into grain-looking pieces. Although its appearance and texture closely matches that of real rice, the nutritional elements differ.

*Picture adapted from Very Well

Brown rice, which is a grain and a complex carbohydrate, is a great source of energy for the body and dietary fiber. Additionally, brown rice has a low glycemic index, which means it will not spike your blood sugar like other sugars do and, is therefore, a great carb choice for individuals with type 2 diabetes as it contains significantly fewer carbohydrates compared to white rice. The reduced carb content may help these individuals better manage their blood sugar levels.

Cauliflower Rice Vs. White Rice 

The calcium content in cauliflower rice is significantly higher compared to white rice. While one cup of white rice contains only 1mg of calcium, one cup of cauliflower rice contains 19mg. This indicates that cauliflower rice has approximately 19 times more calcium than white rice when comparing these two servings. 

Cauliflower rice contains 4g of carbs (2g net carbs) per cup, while white rice contains 46g of carbs (45g net carbs) per cup. In terms of calories, cauliflower rice has only 20 calories, whereas white rice has 210 calories per cup. As for fiber, cauliflower rice contains 2g, while white rice has only 1g of fiber. Therefore, cauliflower rice is a much lower-calorie option compared to white rice.

Cauliflower rice has significantly higher levels of potassium compared to white rice. Specifically, a serving of cauliflower rice contains approximately 164mg of potassium, whereas a cup of white rice only contains around 57mg of potassium.

Compared to white Rice, Cauliflower is a low calorie veggie packed with numerous micronutrients! Just to name a few, cauliflower is full of:

• Vitamin C
• Vitamin K
• Vitamin B6
• Folate
• Pantothenic acid
• Potassium
• Manganese
• Magnesium
• Phosphorus

Cauliflower is also an excellent source of dietary fiber, which helps regulate your digestive tract and bowel movements. Fiber is also known to reduce risk of severe illnesses like heart disease and some cancers.

Cauliflower Rice Craze

Although riced cauliflower was invented by a chef in the 1990’s, this innovative food seems to have just taken off in recent years. So, what makes cauliflower rice so appealing? 

Cauliflower rice is a gluten-free replacement for regular rice or other grains in a meal! It can also be a lower-calorie or “lighter” option in a meal instead of brown rice. 

Another diet trend that has received a lot of attention is the low-carb diet! Carbs have been labeled as the enemy and are blamed for weight-gain and other undesirable health outcomes. People falsely blame all carbohydrates for being “bad for you”, when in actuality complex carbs are a necessary part of a balanced diet. 

Complex carbs are an essential energy source for the body and provide long-lasting and sustained energy to fuel your body. Examples of complex carbs include:

• Whole grains
• Brown rice
• Quinoa
• Oats
• Fruits and Veggies
• Beans

Conversely, simple carbohydrates are the culprits for these negative health consequences like weight-gain, fatigue, bloating, and even illnesses. Simple carbs are quickly processed and used in the body and provide little nutritional value. These foods should be consumed in moderation and a few examples include:

• Sugar - white, brown, raw, corn syrup, high fructose corn syrup
• Sugar-sweetened beverages
• White bread and white rice
• Baked goods
• Processed foods

Who Should Be Eating Cauliflower Rice? 

There are certain groups of individuals who may find it beneficial to choose white rice over cauliflower rice. These include:

1. Performance Athletes: When engaging in intense exercise, athletes tend to deplete their body's carbohydrate stores or glycogen. To replenish these stores quickly and efficiently, white rice can be a suitable choice due to its high carbohydrate content.

2. Individuals with Digestion Issues: Some people experience digestive distress when consuming high-fiber foods. For those with conditions like irritable bowel syndrome (IBS) or other digestion-related problems, opting for white rice, which has lower fiber content, may be more suitable and easier to digest.

Cauliflower rice is also a great option for those following a low-carb or keto diet due to its very low carbohydrate content. With only 4g of total carbs (2g net carbs) per cup, it can help individuals maintain their desired carb intake.

Cauliflower rice is also a great alternative because it is packed with fiber and nutrients with and only 3 net carbs per serving. Adding cauliflower rice to a meal is also a great way to sneak in some more veggies.

It is important to note that cauliflower rice is not a complete replacement for the grains/complex carb portion of a balanced plate. 

The food industry has caught on to this trend and now you can not only buy riced-cauliflower in grocery stores, but even some restaurants are starting to incorporate it into their menus! Although we believe that homemade is best, check out cauliflower rice in the frozen section of your grocery store and remember, the less ingredients the better!

Pure Plates offers a variety of cauliflower rice options to their consumers.

Cauliflower Rice Recipes

Feel compelled to try cauliflower rice for yourself? Here are some recipes to try out!

• How to make cauliflower rice
• Mediterranean Cauliflower Rice
• Mexican-Style Cauliflower Rice
• Parmesan Cauliflower Rice Skillet

The bottom line… 

The cauliflower rice craze has taken over the health and wellness industry and for good reason. Cauliflower is a nutritional powerhouse and is a great veggie to include in your diet. Try cauliflower rice for yourself by choosing an option from Pure Plates menu - your meal will be packed with nutrients and you’ll be full longer!

Sources:

[1] https://ndb.nal.usda.gov

[2] https://www.eatright.org/

[3] https://www.eatright.org/

[4] https://ods.od.nih.gov/