Rice vs quinoa is being seen as an alternative to rice in food. Kinoa plant is also of some type of paddy, but the grains in it are small and slightly round than rice. But who is the right option for your health.
You should imagine your home food one day when you are not following a special diet routine. Can you think that there is no rice in lunch or dinner? Especially if you are North Indian, this cannot happen or there will be many rare opportunities when there is no rice in your food. This is such an important part of our food. But now Kinoa is being seen as an alternative to rice. Kinoa plant is also of some type of paddy, but the grains in it are small and slightly round than rice. But who is the right option for your health, rice vs quinoa? Today we are going to understand this with the help of experts.
1. Rice
Rice is probably not the need of our introduction as a diet. In Asian countries, at least it is part of our regular diet. Rice has many benefits of its own, one by one knows.
First know the benefits of rice (Benefits of Rice)
1. Calories in Rice
100 grams of white rice (rice vs quinoa) contains about 130 calories which is not much. Although 100 grams in brown rice contains a little more calories, around 110–120 calories.
2. Protein in Rice
Protein is very low in rice. 100 grams of white rice (rice vs quinoa) contains only 2-3 grams of protein, and in brown rice it is slightly higher, about 4-5 grams. But still, the amount of protein is not so much.
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3. Fibre in Rice
Rice also contains very small amounts of fiber, especially in white rice. Brown rice contains a little more fiber i.e. about 2.8 grams in 100 grams. Because of this brown rice is a bit better for digestion.
4. Vitamins and Minerals
Rice contains some minerals, such as manganese and selenium but have very low vitamins. Apart from this, brown rice contains unhealthy fat. This oil can reduce cholesterol levels in your body.
Brown rice also contains a good amount of fiber and minerals because it contains bran (which is in rice peel).
2. Quinoa (Rice vs quinoa)
Quinoa Due to the minerals present in it, these days it has also become the choice of people moving towards healthy lifestyle. People are taking it as whole grains so that there is no lack of nutrition in the body. Understand what are the benefits of Kinoa –
Now know the benefits of Quinoa (Benefits of Quinoa)
1. Calorie
100 grams of raw kinoa contains about 368 calories, which is much higher than rice. But when you cook it, its weight increases, then this calories decreases slightly when it is actually cooked and eaten.
2. Protein
Quinoa (Rice vs quinoa) is much higher than rice. 100 grams of kinoa contains about 14 grams of protein. The protein that is in rice is much less than Kinoa. And the special thing is that Kinoa contains complete protein i.e. it contains all 9 essential amino acids. This is especially best for those who are vegetarian and they do not have much options for protein intake.
3. Fiber
100 grams Quinoa It contains 2.8 grams of fiber which is equal to brown rice. Quinoa The fiber helps in digestion and keeps the stomach full for a long time. So if you are dieting or trying to lose weight, then this fiber will help you in weight loss.
4. Vitamins and Minerals
Rice vs Quinoa contains a lot of minerals and vitamins such as manganese, magnesium, phosphorus, iron, and B vitamins (especially B6). All these are good for your body. Especially for bone health and heart health.
In what is protein, more rice or kinoa (Rice vs Quinoa which has more protein)
We spoke to Dietician Rohan Kaushik about this. He said that if you talk about protein, then Kinoa is much better than rice vs quinoa. As I told earlier, rice contains only 2-3 grams of protein, while kinoa contains 14 grams of protein.
The special thing is that Kinoa contains “complete protein”, that is, it contains all 9 essential amino acids. These amino acids are very important for your body and cannot make it a body, so we get this from diet. If you are a vegetarian, Kinoa can be a great protein source for you.
Fiber in which more – Fiber in Rice vs Quinoa
Both Rice Vs Quinoa are good about the amount of fiber. Rice has less fiber content but brown rice is slightly higher. Kinoa also contains 2.8 grams of fiber, which helps in keeping the stomach full and digestion. Because of this, if you want to avoid digestive problems or are trying to lose weight, then both Rice Vs Quinoa are good options.
Comparison of rice and kinoa with the help of glycemic index (GI) (Gi of Rice vs Quinoa)
Rohan says that the glycemic index (GI) suggests how soon a food item increases blood sugar. White rice GI is high, which means that it can quickly increase blood sugar. At the same time, brown rice and kinoa GI is low, that is, they gradually increase blood sugar. So if you do not want to increase blood sugar or are struggling with problems like diabetes or high blood sugar, then Kinoa is a better option for you.
What is better for you, rice or kinoa (Health Benefits of Rice vs Quinoa)
Dietician Rohan Kaushik told us that it depends on your choice. If you are looking at diet just calories and carbohydrates then rice can be a good option but if you are looking for protein, fiber and minerals, Kinoa is a very good option. Especially if you are a vegetarian and your protein is limited, then you can easily complete the deficiency of protein through Kinoa.
Kinoa is also a good option (Rice Vs Quinoa) because the fiber present in Kinoa is essential for our metabolism. One more thing can be a bit more expensive than Kinoa rice, but it is not very expensive due to its benefits.
Also read – High fiber food is Quinoa, do these 4 ways included in your weight loss diet
