Quinoa or brown rice: Which grain makes for a better weight loss food? (2024)

FAQs

Quinoa or brown rice: Which grain makes for a better weight loss food? ›

Quinoa has more protein, amino acids, and micronutrients than brown rice, along with fewer carbs. However, brown rice has fewer calories than quinoa, which can be important to those watching their caloric intake. And for people on a gluten-free diet, both brown rice and quinoa are winners.

Quinoa is a source of plant-based protein and amino acids. 100 grams of Quinoa has all 9 amino acids and 8 grams protein, that are essential for a healthy body. It makes a complete diet which also helps in weight loss while retaining the muscles at the same time.

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.

While both provide excellent sources of fiber and protein, farro tops the charts and offers almost double the value compared to the same size serving of quinoa.

Refined grains

White rice is one example, and refined grains are made into white bread. Evidence links a high intake of refined grains with a greater risk of overweight and obesity. Also, refined grains are less filling than whole grains because they have less fiber, and your body can digest them more quickly.

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. It can go well with other items on this list, like stuffing it in bell peppers.

Quinoa has more protein, amino acids, and micronutrients than brown rice, along with fewer carbs. However, brown rice has fewer calories than quinoa, which can be important to those watching their caloric intake. And for people on a gluten-free diet, both brown rice and quinoa are winners.

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 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 healthier than oatmeal? ›

Oats contain macronutrients such as total carbohydrates, calcium, magnesium, total fat, proteins, saturated fats, iron, zinc, potassium, etc. Though both kinds of cereals are rich in nutrients, Quinoa is considered to be the healthier of the two.

Quinoa's got the carbs covered, so you'll likely want to add some additional protein (eggs, lentils, beans, tofu, chicken), a fat (olive oil, nuts, butter, cheese), and, ideally, some kind of fruit or vegetable (broccoli, berries, squash, spinach).

Grains to avoid are wheat (such as wheat berries, spelt, kamut, farro and bulgur), rye, barley and triticale.

Quinoa is rich in both fiber and protein, contains a much higher amount of other nutrients, and has a similar fluffy texture to the rice. A cup of quinoa contains twice more protein and about 5 g more fiber than white rice. Quinoa contains fewer calories and carbohydrates than white rice.

The good-for-weight-loss whole grains are those, like brown rice, whole oats, unhulled barley, and buckwheat groats, that have not gone through the grinding, or processing, of their kernels into flour. These whole grains contain only about 500 calories per pound.

Grains to avoid are wheat (such as wheat berries, spelt, kamut, farro and bulgur), rye, barley and triticale.

Although, the calorie count in multigrain bread is a little higher than whole wheat bread, it still helps in lowering the risk of obesity. With the high amount of fiber, it helps in keeping you full for a longer time. It majorly helps in focusing on the reduction of belly fat.