2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
There was a time when only rice was used in cooking. This is no longer the case. Quinoa is emerging as a healthy alternative that is becoming increasingly popular. It has already taken the place of rice in many recipes. But if you love rice, the news is not very bad. Both grains have health benefits.
What is quinoa?
It can be argued that comparing quinoa with rice it's not fair, because quinoa isn't really a grain. This is the seed of the goosefoot plant and a relative of beets and spinach. But quinoa is prepared and eaten as a grain and has a similar nutritional profile.
What are the health benefits of quinoa?
Quinoa is rich in nutrients and has significant health benefits, including:
This is a complete protein
For such a small quinoa seed contains a lot of protein: one prepared cup has 8 grams. Quinoa is one of the few plant sources of complete protein. This means that it contains all nine essential amino acids that your body needs. However, quinoa is higher in calories than other sources of protein.
Gluten free
Quinoa does not contain gluten. Keep in mind that some brands may be cross-contaminated with other grains, such as wheat, during processing. If you have celiac disease or are sensitive to gluten, use only brands that are certified gluten-free.
High fiber content
One cup of quinoa contains 5 grams of dietary fiber, which is more than white or brown rice. Fiber helps prevent constipation, control blood sugar levels and can help lower cholesterol. They also help maintain a healthy weight by feeling fuller for longer, so you are less likely to overeat.
High content of minerals
Quinoa is an excellent source of:
• iron
• magnesium
• phosphorus
• manganese
• zinc
Contains calcium, potassium and selenium.
It may be good for your gut
Quinoa can help protect your gastrointestinal tract. According to a 2012 study, polysaccharides in the cell wall of quinoa showed gastroprotective activity against acute gastric lesions in rats. More research is needed on humans, but the study reinforces the theory that quinoa has anti-inflammatory properties and is good for your intestinal system.
What are the health benefits of rice?
The rice is a staple food for people around 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 least nutritious of the two. Its husk, bran and much of the embryo have been removed. Many brands of white rice are enriched to restore nutrients lost during processing. The husks are removed from the brown rice, but healthy bran and germs remain. White and brown rice are low in fat and sodium. They are free of cholesterol and trans fats. Other health benefits include:
Gluten free
Like quinoa, rice is a great option if you are on a gluten-free diet. Beware of flavored rice or rice used in sushi, they may contain gluten-free ingredients.
Brown rice is an excellent source of:
• phosphorus
• manganese
• selenium
• magnesium
Contains less copper, calcium and zinc.
It is easy to digest
White rice is known to be easily digestible. This is part of the BRAT diet (bananas, rice, apple puree and toast). This is a soft food diet that is sometimes offered after vomiting or diarrhea.
What are the health benefits of brown rice?
May promote weight loss
Both quinoa and brown rice are higher in fiber than many other refined carbohydrates and can help you lose weight by feeling full for longer. One study shows that adding more fiber to a diet can help some people who have difficulty following other diets lose weight. Another study found that eating brown rice instead of white helped reduce dangerous belly fat. This may be due to the fact that brown rice has a low glycemic index (which means it does not increase your blood sugar).
It lowers blood pressure
According to the Mayo Clinic, whole grains such as brown rice can help blood pressure by:
• maintaining a healthy weight
• increase in potassium
• reduction of damage to blood vessels
It helps control blood sugar
A 2014 study found that a group of women who were diagnosed with type 2 diabetes and ate brown rice instead of white for four months not only lost weight but also lowered their blood sugar levels.
Rice and quinoa can be part of everyone's healthy lifestyle. White rice is great, but brown rice is a healthier choice overall.
The health benefits of quinoa and brown rice are similar. Both foods are gluten-free, a good source of minerals and fiber, and both maintain a healthy digestion and can replace white rice in most recipes.
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