Quinoa vs white rice: Which is better for your health?

Health benefits of quinoa and white rice: Quinoa and rice are cooked in boiling water, have a neutral taste, and are eaten in similar ways, but their nutritional value differs (Images: Canva)

In Indian households, it is common to see curries being eaten with white rice. It remains a popular cereal grain for being widely available, easy to cook, and convenient to pair with home-prepared dishes. It is also valued for providing a quick source of energy and being easy to digest. However, since it’s highly processed, it lacks many vitamins and minerals.

Quinoa, on the other hand, is a seed that has grown in popularity in recent years. Known for its higher nutritional profile compared to rice, its nutty flavour is accompanied by high fibre, protein, and vitamin and mineral content. Additionally, it is gluten-free and available in three different types: red, white, and black quinoa.

Quinoa and rice are cooked in boiling water, have a neutral taste, and are eaten in similar ways, but their nutritional value differs. The US Department of Agriculture states:

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Nutritional value of one cup (186 gm) of cooked white rice:

White Rice Nutrition Facts

• Calories: 242
• Fat: 0.4 gm
• Sodium: 0 mg
• Carbohydrates: 53.4 gm
• Fibre: 0.6 gm
• Sugars: 0 gm
• Protein: 4.4 gm

Nutritional facts for one cup (185 gm) of cooked quinoa:

• Calories: 222
• Fat: 4 gm
• Sodium: 13 mg
• Carbohydrates: 39 gm Fibre: 5 gm
• Sugars: 2 gm
• Protein: 8 gm

Health benefits of quinoa

Experts say quinoa is more than just carbs, as it also provides protein and fibre. This helps regulate blood sugar and provides consistent energy. It is rich in micronutrients that are beneficial for health and improve metabolism, including iron, zinc, copper, and folate. With more fibre, protein, vitamins, and minerals, it outperforms rice.

Also read | Brown rice vs white rice: What’s really healthier for you?

It contains flavonoids like quercetin and kaempferol, which offer antioxidant and anti-inflammatory benefits that help protect cells from damage. A 2020 study also found that consuming quinoa can decrease bad (LDL) cholesterol, overall cholesterol, and body weight.

Additionally, quinoa can be cooked just as easily and paired not only with curries but also mixed with vegetables. Its addition is bound to enhance the nutritional value of any dish, and it is equally delicious to eat.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.