Quinoa versus rice: Which one is better for weight loss? | The Times of India (2024)

FAQs

Which is better for weight loss, rice or quinoa? ›

Quinoa contains fewer calories and carbohydrates than white rice. Unlike rice, quinoa fibers help to lower cholesterol and control blood sugar levels. Unlike rice, quinoa reduces your blood fat levels after a meal called triglycerides. Quinoa has a higher amount of all essential amino acids.

Quinoa Roti for Weight Loss

According to the data provided by USDA, quinoa's nutritional value per 100g in its flour form is 120 kcal as opposed to 455 kcal in refined flour and 407 kcal in wheat flour. 1 quinoa roti has 75 kcal compared to 1 wheat or refined flour roti, which has 120 calories.

Quinoa has amino acid and protein, which white and brown rice lack. Thus, quinoa is a better option for people trying to lose weight. The amount of fibre in quinoa is more than the fibre in rice, which again makes quinoa a slightly healthier option. White rice and brown rice have fewer calories than quinoa.

You can eat one-two cups of cooked quinoa in a day. You should avoid eating it if you experience stomachache, itchiness or vomiting after consuming it. A study by Harvard Public School of Health has reported that eating a bowl of quinoa daily is healthy and without any side effects.

Quinoa: High in protein, quinoa keeps you full with its high levels of plant-based proteins. It decreases your appetite and promotes belly fat decrease.

Barley. Barley is ideal for weight loss because it is low in calories. Additionally, eating products made from barley lowers cholesterol.

Individuals often use quinoa to substitute rice because it contains all nine essential amino acids, making it a complete protein . Quinoa also supports heart health and has hypoglycemic effects, which help lower blood sugar. Each 100 g portion of dried quinoa contains: 364 calories.

Low in fat

As mentioned above, Black Quinoa is low in calories and has high fiber content. Both these things can keep you full without gaining weight, resulting as a help in your weight loss journey. It is delicious, nutrient packed and a weight loss friendly grain.

Something that is found in almost every Indian household, Dalia or bulgur wheat, is another great alternative. It is generally consumed as khichdi, upma, or porridge. Apart from being light in calories, Dalia is a rich source of magnesium, manganese, folate, iron, Vitamin B6, and fibre.

Quinoa can be consumed anytime – at breakfast, lunch or dinner. But it is best to eat healthy food like quinoa before going to bed. It induces sleep, because it relaxes the muscles, due to its high magnesium and protein content. “One can eat one-two cups of cooked quinoa in a day.

Is quinoa a protein or carb? ›

Quinoa is considered a carbohydrate because it contains many carbs per serving. Although it contains some protein, the macronutrient distribution is closer to what you find in other grains and starches.

Quinoa is the ultimate breakfast food. Not only is it packed with protein and fiber, but it's also a complex carbohydrate meaning it digests more slowly in your body. So if you're like me and you hate feeling famished mid-morning, quinoa is a great thing to add to your daily breakfast routine.

Quinoa is a complete protein and therefore has more of what your body needs to perform at its peak. Carbohydrate levels: White rice has fifteen times the carbohydrates than quinoa. However, brown rice and quinoa share a comparable amount of carbs. Fiber content: Quinoa has more dietary fiber than brown rice.

Quinoa is considered a whole grain, which is better for you than refined grains like white flour. Quinoa has a glycemic index of 53, which is a measure of how quickly it will raise your blood sugar levels. That score puts quinoa in the middle range of “good” vs. “bad” carbs.

Brown rice is the most recommended variety for those hoping to lose weight. Loaded with dietary fibre, brown rice boosts metabolism and has 111 calories for every 100 grams.

Both oatmeal and quinoa are incredibly healthy ingredients that should be consumed as part of a well-balanced diet. They are both a great option for weight loss because they are both excellent sources of fiber, which means you'll feel full longer and need to eat less often.