Quinoa vs Rice

Quinoa vs rice: what fattens less?

Quinoa is a recent food fad that has been on the rise for a couple of years. Many people choose to do without rice and start consuming quinoa, but do you know which is the ideal one for losing weight? First of all, it is necessary to clarify that although a large number of people substitute one for the other in their diet, these are two very different types of grains. Quinoa is not a cereal but is considered a "pseudocereal" due to its high amount of carbohydrates. However, rice is a cereal, belonging to the family of grasses, such as wheat and oats.
Quinoa vs rice

Quinoa contains the protein from rice

White rice is the preferred garnish for a large number of people, the disadvantage is that due to its high caloric content (350 calories per 100 grams) it is not recommended for people who want to lose weight. If you do not want to stop taking rice as well, brown rice is your choice (111 calories per 100 grams), or secondly, quinoa, which has higher fibre content and the protein of rice, which are essential food elements for weight loss. Either way, it should never be abused because it is a cereal, and as such, it is high in carbohydrates. It can be concluded that quinoa is low in fat and a good source of protein and fibre, both perfect allies for weight loss. By itself, like many foods, quinoa does not make you fat or slim. The benefit is if you stick to the total calorie goal set by your diet.
At the health level, it is also necessary to know some aspects. Rice has more carbohydrates than quinoa, but it contains less fibre that helps the absorption of carbohydrates and also prevents hypoglycemia. The truth is that quinoa has more calories than rice, but in compensation, it has more protein, fat and fibre. Both are the ideal garnish for celiacs since they do not contain gluten. Quinoa, being rich in vegetable proteins and not having amino acids, makes it a very nutritious food. As for rice, it has an amino acid deficiency, so it should be mixed with legumes or cereals to complete these deficiencies. In relation to minerals, quinoa wins because being a refined whole grain contains more. White rice has calcium, zinc, and magnesium.

Calorie and carbohydrate analysis

Rice has fewer calories than quinoa, rice having 350 calories for every 100 grams and quinoa for the same amount, 375 calories, mainly due to its high fat and protein content. But keep in mind that quinoa contains fewer carbohydrates than rice and more fibre. Fibre absorbs water, fills your stomach and quenches hunger, thereby keeping food in your stomach for a longer period of time. It also delays the release of a hormone called ghrelin and makes the feeling of hunger last a little longer when it appears. Quinoa becomes such an ideal food that it is a dish that NASA includes in the diet of its astronauts.
Quinoa is recommended because it does not represent any significant change in terms of rice, it simply adds a lot of benefits that rice, even though it is brown, does not contain. But it is necessary to keep in mind that neither brown rice nor quinoa are a bad nutrition option, in fact, it is healthy to include it in your diet. If your protein needs are high, or you are vegan or vegetarian and therefore cannot obtain protein from meat products, quinoa is the best food option due to its complete proportion of a quantity of fat, calories and cholesterol.
The truth is, quinoa provides practically the same calories as cereals such as corn, rice or wheat. But since it is not a cereal, quinoa has much more fibre and helps eliminate cholesterol. It also contains starch, soluble fibre, and anti gastric properties against stomach pain. Another big weight difference when it comes to preparation, brown rice needs to cook over low heat for 45 minutes and the quinoa lasts 15-20 before being served. Otherwise, it is a food that has similar textures and flavours and can be used in any recipe.

Quinoa, most recommended for weight loss

In conclusion, both are good for celiacs, quinoa is best for vegans and for weight loss, before brown rice, although everything should always be consumed in a moderate way so that it is not a problem. The truth is that the differences are not many when it comes to calories, but it is the other benefits that show you which is the best food to take. Whatever the choice, it is the same as with any other food, everything in its right measure is good. In fact, both rice and quinoa are recommended in multiple diets.
Servings and amounts are the most important part of your weight loss goal, and it is necessary to remember this way that the main question to lose weight is to set goals. In relation to that, our recommendation is the calorie diet. This option consists of establishing a table of maximum calories that you can take per day. In this way, whether it is brown rice or quinoa, you know that of a certain amount, you cannot exceed yourself. If, for example, you have already gone over the figures that are established in your diet and you are thinking about eating quinoa, although the benefits are multiple, and you are committing an excess in calories that your body needs and therefore you are not losing weight, but getting fat.

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