The Battle of Quinoa vs. Rice
Choosing between two food items might always seem like a stress point; choosing between something that you love and something that might appear to be much healthier. The battle between quinoa and rice – whether white or brown – is rising; there are those choosing quinoa due to the health benefits it could deliver and there are still those not willing to give up on their favorite rice being part of their meals. Healthy speaking, quinoa is considered a better choice than rice because it could deliver several benefits for the body of the human being although rice is also considered beneficial, yet the amount of minerals and vitamins found in it is not the same as the amount that is usually found in quinoa. Read the rest of the article to know why choosing quinoa is always considered better for your health.
Among the different things that your diet should carry is the grains and when it comes to quinoa along with some types of rice, such as the brown rice, these whole grains will be delivered to the body. Whole grains are considered important because they fight chronic disease which include type-2 diabetes, and that is why they are considered beneficial and should be always included in the diet of the person from one time to another.
Choosing between Quinoa and Rice
There are two different types of rice found out there, the white and the brown, and we have always been advised to consume the brown rice due to the different nutrients and minerals which it could deliver for the body, making it much more beneficial than the white one. Coming to another different comparison out there; rice is now placed in a comparison with quinoa, so which one are you supposed to add more to your diet plan and which one is usually considered better for your health and your body?
To decide between rice and quinoa, you should know the nutrients and minerals that each one of them could deliver to your body, so here is what you are supposed to be informed with when it comes to rice:
- Quinoa and Rice When it Comes to the Calories and Macronutrients
When it comes to quinoa vs. brown rice, it is important to say that they appear to be very similar to one another when it comes to the calories and the macronutrients, with one difference only that is related to the dietary fiber that each one of them could serve the body with and which makes quinoa much more filling for the body than the brown rice.
Having a half cup of cooked brown rice, your body will receive 109 calories which is considered less than the half cup of quinoa that carries 111 calories. These calories found in both quinoa and brown rice will come from the carbohydrate content, and one serving of quinoa or brown rice will manage to deliver 20 or 22 grams of carbohydrates to the body. When it comes to the fiber content that is delivered to the body, it is important to mention that quinoa will serve more when it comes to this part because it contains 2.6 grams of fiber per one serving which tends to carry 4 grams of protein as well, while the brown rice only delivers 1.9 grams of fiber and 2.5 grams of protein; this means that quinoa will end up being more fulfilling to the body than the brown rice.
- Quinoa and Rice When it Comes to Iron and Magnesium Content
Using quinoa instead of rice is one thing you are supposed to do if you are looking forward to increase your iron and magnesium content. If you are a healthy person and trying to add healthy food items to your health routine then it means that you already prefer the brown rice to the white one and that is the main reason why the comparison with quinoa will probably be with the brown rice.
Iron and magnesium in general are minerals needed by your body because they help the cells of the body to allow the access of the needed energy in order to let the body function well; magnesium is needed in order to maintain healthy cell membranes and bone tissue, while the iron is needed in order to make functional red blood cells.
According to the Institute of Medicine, quinoa manages to deliver 59 milligrams of magnesium per half cup, which is considered 18 percent of the amount needed by women and 14 percent of the amount needed by men; it also delivers 1.4 milligrams of iron. On the other hand, the brown rice manages to deliver only 42 milligrams of magnesium and 0.4 milligram of iron per serving.
- Quinoa and Rice When it Comes to the B-Complex Vitamins
Using quinoa instead of rice – the brown rice – also comes from the B vitamins that each one of them tends to serve the body with. When it comes to the brown rice, it usually serves the body with niacin, which supports the body with boosting the blood flow, supporting the healthy nerve function, as well as nourishing the skin. On the other hand and coming to quinoa, it is important to mention that it serves the body with folate which is a B vitamin that helps the body with making DNA and supports brain cell communication.
Eating brown rice will provide your body with about 10 percent of the recommended daily needed amount of niacin, while eating quinoa will also tend to provide the body with 10 percent of the daily needed amount of folate, putting both types of food on almost the same level of comparison when it comes to the B vitamins.
- Quinoa and Rice When it Comes to Manganese and Selenium
Most of the things mentioned above in this comparison held between rice and quinoa were standing on the side of quinoa due to the different minerals and nutrients it could provide the body with, but there are still other minerals which brown rice could manage to give the body more than quinoa, such as manganese and selenium.
There are different tasks that both these minerals could help the body with, such as protecting the tissues of the body from oxidative stress by activating enzymes that shield the cells from free radicals – the reactive chemicals that oxidize and damage the tissues. Selenium is known to aid in the function of the muscles while manganese is known with supporting the healing of the wounds.
The serving of brown rice will provide the body with 9.6 micrograms of selenium and 0.9 milligrams of manganese, while quinoa on the other hand will provide the body with 2.6 micrograms of selenium and 0.6 milligram of manganese per serving.
Quinoa or Rice?
Making the previous comparison between brown rice and quinoa, it is considered better to eat quinoa and that definitely makes white rice not on the same level of comparison at all, but it is important to decide whether you should eat quinoa more than rice or else it is considered all the same. A lot of people refer to the Japanese and Chinese people who could almost live their whole lives doing nothing other than eating rice along with other ingredients and yet they manage to live by good health conditions, so it is important to decide and know which food type you are supposed to choose.
Before going deeply into this kind of comparison, it is important to first differentiate between the glycemic index and the glycemic load. The glycemic index is the measurement of how fast a food can cause a spike in a person’s blood glucose, while the glycemic load is the total amount of carbohydrate that the food has contributed to the diet.
When it comes to the comparison done between the quinoa and the rice, we have to mention that quinoa has a glycemic index of 53 and a glycemic load of 13, while rice on the other hand has a glycemic index of 73 and a glycemic load of 30. This gives quinoa the chance to win in addition to the nutritional benefits it could deliver to the body along with gluten-free health benefits and the essential amino acids that it could provide the body with.
It is important to know that quinoa is considered one of the safest and healthiest foods out there that any person could depend on – but should also check with his/her doctor if he/she is already dealing with specific health conditions – and which is considered safer than the rice which contains Arsenic, antioxidant compounds found in the whole grains, seeds, and legumes, and which could cause major health complications and sometimes even lead to poisoning.
Even if you never consider yourself much of a quinoa person, it is important to know all the different nutrition facts related to rice, whether the white or even the brown, in order to understand that consuming it every so often is not considered healthy for your body and that you are supposed to cut it short from your meals. Instead of using rice, you should think about adding quinoa to your diet plan which will deliver several benefits to your body as well since it is considered a complete protein which means it carries all the nine essential amino acids needed by the body, it is also a gluten free type of food, and it is one food type that is high in fiber and which is also higher than both the white as well as the brown rice types and which helps with constipation, controlling the blood sugar levels, and could help in lowering the cholesterol level as well. All these benefits come in addition to the different minerals that quinoa manages to carry.
Being lost between the comparison done between quinoa and rice, you will realize that quinoa is taking the lead and is considered healthier for the body due to the amount of minerals and nutrients that it carries and could provide the body with. Whether you are eating white or brown rice, you will realize that both cases urge you to choose quinoa over them in order to gain different benefits and at the same time avoid some of the side effects which could be delivered through rice and which might urge you to stop adding it regularly to your meals.