High-Protein Diet 4 MIN READ 76 VIEWS October 4, 2021

Quinoa Vs Rice: Which one is best for you?

Quinoa Vs Rice
What are the other health benefits of quinoa
Are there any side effects of eating quinoa
How to include quinoa in your diet
Rice is good for weight loss? Rice benefits you should know
The side effects of rice
The Bottom Line

Rice is a staple food and one of the most commonly consumed grains all over the world. It has been consumed for ages and is extremely versatile. 

Quinoa has a higher nutritional value than rice. It is the seed of the goosefoot plant. When the battle is between quinoa vs rice, you must note their similarities and differences to choose what suits you best. Both curd rice and quinoa rice are extremely healthy dishes to try.

1.     A complete protein

When it comes to quinoa vs rice, quinoa is a more protein-rich food than rice. It contains all the essential amino acids your body needs.

2.       Fibre content

Quinoa contains more dietary fibre than white or brown rice. Fibre is essential to prevent constipation; it helps control blood sugar levels and lower cholesterol. It also helps you feel full and maintain a healthy weight.

3.       High in minerals

Quinoa is a great source of minerals such as iron takes care of growth and development, magnesium helps in energy production, zinc strengthens immunity, and many more like phosphorus, calcium, potassium and selenium.

4.       Good for your gut

Quinoa protects your gastrointestinal tract. It has anti-inflammatory properties which are beneficial for gut health.

What are the other health benefits of quinoa?

  • Quinoa has a lower glycemic index than rice and does not cause a sudden spike in blood sugar levels.
  • It protects you from anaemia, osteoporosis and high lipid levels, due to the presence of phytochemicals.
  • It also contains flavonoids that have anti-oxidative properties, and polyphenols help reduce inflammation.
  • Quinoa helps you maintain a healthy body weight, prevents heart and chronic diseases.
  • It reduces high levels of blood fats called triglycerides and cholesterol.
  • It also slows down the spread of cancer along with Vitamin C.

Are there any side effects of eating quinoa?

Quinoa is likely safe and ideal for gluten intolerant people. Some may experience allergic reactions to quinoa such as rashes, cramps and loose motions. You must consult a doctor regarding having quinoa in a larger amount during pregnancy and breastfeeding.

Quinoa must be cleaned thoroughly to make it more digestible. The high protein content in quinoa may cause bloating in some individuals.

How to include quinoa in your diet?

Cooking quinoa the right way might take a bit of practice. 

  • You can eat quinoa just by itself, as it has a lovely nutty flavour and is a great alternative to rice for a quick meal. It can also be used in breakfast porridges and goes well with salads.
  • You can also use quinoa as stuffing for vegetables. 
  • When cooking quinoa, the texture becomes fluffy. It makes for a great grain salad when tossed. It is easy and light. Chicken quinoa salad is a famous recipe you may try.  
  • Quinoa is best for breakfast. You may boil it like oats, using milk or water. Mix dry fruits, raisins, cinnamon and top it with yoghurt. 

Rice is good for weight loss? Rice benefits you should know:

Rice benefits are limited but like quinoa, brown rice is gluten-free and beneficial. Brown rice contains several nutrients and white rice is the easiest to digest. If weight loss is your aim, remember that quinoa calories vs. rice calories are similar. Let’s look at the various benefits of rice:

  1. Brown rice leads to a reduction of dangerous abdominal fat. It contains fibre and protein which makes you feel full easily and prevents cravings. The carbs in brown rice are converted to energy, and this helps reduce blood glucose and fasting insulin levels. 
  2. White rice is easy on the digestive system as it contains low fibre. It is a great option for those who suffer from heartburn.
  3. Brown rice can help reduce blood pressure. 
  4. Brown rice also protects against chronic disease.
  5. Brown rice contains flavonoids that reduce the risk of heart disease, pancreatic and gastric cancers as well as type 2 diabetes.
  6. White rice supports energy and restores glycogen levels after exercise.

The side effects of rice

Rice absorbs an ingredient called arsenic more easily than other foods. It is an element found in air, water and soil and can cause serious health concerns.

The effects of long-term rice consumption are unclear but it is best to have it in moderation and enjoy a variety of other whole grains.

Rice may not be your best bet for weight loss. In fact, it may increase weight and you must choose the weight loss foods wisely.

The Bottom Line

While white rice is light on your stomach, brown rice is a better choice overall. Quinoa and brown rice when consumed in moderation are both good for your health. You may write to us about which is your choice and why?

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