Is quinoa or rice healthier? Find out what nutrition experts have to say about this popular debate

¿Es más saludable la quinoa o el arroz? Descubre lo que opinan los expertos en nutrición sobre este popular debate

Quinoa and rice belong to the list of the most nutritious and healthy cereals. Discover the benefits of each one and which is a better option to enhance health

For lovers of Lifestyle and healthy eating and also for those who follow a vegetarian or vegan diet, they love to have conversations about more beneficial and nutritious foods. One of the favorite and most recurring discussions focuses on the world of cereals, its different nutritional and medicinal qualities provided by each variant.

While the cereal family is extensive in recent years in the field of naturopathic and medicinal food, a dilemma has arisen between two of the most popular variants: rice and quinoa. The truth is that both cereals have been considered very healthy staples in the diets of many cultures in the world and for centuries, although they share some common points they have clear differences that distinguish them and that result Key aspects to define which variant is a best alternative to enhance health.

About the nutritional benefits of quinoa:

  • Quinoa is highly valued for its exceptional protein content: contains 8 grams per cup, while rice contributes only 3.5 grams in the same serving and in the case of variants of Integral rice it can go up to 5 grams.
  • It is considered a complete protein, that is, it provides all the essential amino acids required by the body. It is especially a good ally in the feeding of vegetarian and vegan people.
  • Is a food extremely rich in iron, so it is related to positive effects to help the Red blood cells to carry oxygen and provide energy to the entire body. It is a great supplement in the diet of people with anemia, nutritional deficiencies and chronic fatigue. A portion of quinoa provides 3 mg iron, while white and brown rice provide less than 1 mg.
  • Quinoa contains a extraordinary supply of fiber, as we well know, it is one of the most fundamental nutrients for good health. A good intake of fiber intervenes in the digestive, intestinal, heart health, decrease in inflammation and body weight. A serving of quinoa provides 5 grams of fiber, brown rice 3 grams and white 1 gram.
  • It is rich in calcium, therefore it is considered a great food for women in all its stages (especially in childbearing age, menopause and pregnancy. Its consumption is also ideal for strengthen bones and teeth, and a good ally in the diet of patients with osteoporosis.
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About the nutritional benefits of rice:

  • Rice is one of the healthier sources to get carbohydrates. Opting for the consumption of brown rice is even more beneficial since it is considered a type of complex carbohydrate slow absorption. Is a good source of energy and increases serotonin levels in the body, a serving of rice contains 50 grams of carbohydrates and the same amount of quinoa 40 grams.
  • According to the variant of rice it can be a food with a magnificent contribution in antioxidants. Those types of rice that contain some pigmentation, as is the case with black, brown, wild and red rice, colors are indicators of antioxidants.
  • Brown rice it’s very good for the heart health, in a special way it stands out for its qualities to enhance the cardiovascular health and reduce inflammation. At the same time its rich composition intervenes in trace elements, minerals and fiber.

Which one is healthier?

The nutritional profiles of each are a important factore, although it is also useful to let ourselves be carried away by preferences in taste and texture issues. The truth is white rice have a milder and more neutral flavor, while his integral variant and quinoa they have a more determined nutty flavor.

If we focus solely on evaluating your nutritional composition, various nutritionists agree that quinoa is a more complete and nutrient-rich option. Especially when we talk about vegetarian and vegan groups, who will benefit from its content in iron and protein.

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The advantage of both cereals lies in their immense versatility that allows to create very colorful, nutritious and satisfying dishes. Remember that it’s all about balanceIf you have a greater predilection for rice, opt for the integral variants. The way in which they are prepared is also important, opt for steamed preparationsr with abundant vegetables, seeds and spices that provide extra nutrients.


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