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Quinoa vs. Rice: The Health Benefits of Each Grain
Quinoa is a seed that’s prepared and eaten like a grain, while rice is a traditional grain. Its health benefits are similar to those of brown rice. Both are a gluten-free source of fiber and essential minerals.
There was a time rice was the only grain in town. Not anymore.
Quinoa has emerged as a healthy alternative. It has already taken rice’s place in many recipes.
But if you love rice, the news isn’t all bad. Both grains have health benefits.
What is quinoa?
You could argue that comparing quinoa with rice isn’t fair, because quinoa isn’t actually a grain. It’s the seed of the goosefoot plant and
a relative of beets and spinach
.
But quinoa is known as a pseudocereal because it’s cooked and eaten like a grain and has a similar nutritional profile.
What are the health benefits of quinoa?
Quinoa is nutrient-rich and has significant health benefits, including:
For such a tiny seed, quinoa has a lot of protein: One cup cooked has
. Quinoa is one of the few plant sources of complete protein. This means it contains all nine of the essential amino acids your body needs. Even so, quinoa is higher in calories than other protein sources.
Quinoa is naturally gluten-free. Keep in mind that some brands may become cross-contaminated with other grains such as wheat during processing. If you have celiac disease or you’re sensitive to gluten, only use brands that are certified gluten-free.
One cup of quinoa contains
, which is more than white or brown rice. Fiber helps prevent constipation, helps control blood sugar levels, and may help lower cholesterol. Fiber also helps you maintain a healthy weight by making you feel fuller longer, so you’re less likely to overeat.
Quinoa is a great source of:
It also contains calcium, potassium, and selenium.
Quinoa may help protect your gastrointestinal tract. Both
and
have shown that quinoa acts as a prebiotic, enhancing the growth of beneficial bacteria
What are the health benefits of rice?
Rice is a staple for people all over the world. It comes in many colors and sizes, but the two most popular types are white rice and brown rice. White rice is the most processed of the two. Its husk, bran, and much of the germ has been removed.
Many brands of white rice are enriched with thiamine, riboflavin, niacin, folic acid, and iron to restore the nutrients lost during processing. The husks are removed from brown rice, but the nutrient-rich bran and germ remain.
White and brown rice are low in fat and sodium. They are free of cholesterol and trans fats. Other health benefits include:
Like quinoa, rice is a great option if you’re on a gluten-free diet. Beware of flavored rice or the rice used in sushi, they may contain gluten.
Brown rice is a great source of:
It contains lesser amounts of copper, calcium, and zinc.
White rice is known for being easy on the tummy. It’s part of the BRAT diet (bananas, rice, applesauce, and toast). This is a
that is sometimes suggested after you have vomiting or diarrhea.
What are the health benefits of brown rice?
Though not as high as quinoa, brown rice is higher in fiber than many other refined carbohydrates and may help you lose weight by making you feel fuller longer. One cup of brown rice contains
of fiber, compared to
in white rice.
One study showed that simply adding more fiber to your diet may help some people who have difficulty following other diets lose weight.
An older study found that eating brown rice instead of white rice helped reduce dangerous abdominal fat. This may be due to brown rice being low on the glycemic index (meaning it doesn’t spike your blood sugar).
More recently, a
concluded that brown rice significantly reduced weight by 1.63 kg (3.6 pounds) and waist circumference by 2.56 cm (1 inch) compared with white rice.
Whole grains such as brown rice may help blood pressure by:
Randomized clinical trials from
and
have shown that a whole grain diet may protect against cardiovascular disease in overweight adults.
Is the arsenic in rice dangerous?
Most rice contains an unwanted ingredient: arsenic. Arsenic is an element found in air, water, and soil.
According to the Environmental Protection Agency, inorganic arsenic is a human carcinogen. Human exposure often happens through food. Rice absorbs arsenic
other grains.
We have enough evidence to believe that pregnant women, infants, and children need to be cautious about arsenic from food, particularly infant rice cereal.
Other points to consider:
Next steps
Rice and quinoa can both be part of a healthy lifestyle. White rice is great if you’re recovering from a stomach bug. The extra fiber in quinoa and brown rice helps prevent blood sugar spikes. White rice is best enjoyed when accompanied by fiber-rich vegetables, unless you are on a low-fiber diet.
The health benefits of quinoa and brown rice are similar. Th ey’re both gluten-free, a good source of minerals and fiber, and they both support healthy digestion. Either ingredient can be substituted for white rice in most recipes.
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