Five reasons to eat quinoa instead of brown rice, Latest Health News - The New Paper
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Five reasons to eat quinoa instead of brown rice

Brown rice has long reigned as the ideal carbohydrate for a healthy diet.

Quinoa, another healthy carbohydrate, boasts an impressive protein-to-carb ratio that closely rivals its nutritious counterpart.

With white, red and black variations, quinoa provides amazing benefits that will nudge you to make the switch. Plus, it can easily be incorporated into healthy desserts as well.

Quinoa is high in protein

It is classified as a complete protein as it contains all of the essential amino acids. It packs 13g of protein per 100g serving - almost 11g more than the same quantity of brown rice. As our bodies use more energy to digest protein than carbohydrates, we burn more calories digesting a cup of quinoa than a cup of rice.

Quinoa has a low glycemic index

Although brown rice has a lower glycemic index (68) than white rice (73), quinoa (51) beats them both.

Eating foods that are low on the glycemic index ensures that sugar is steadily released into our bloodstream. This keeps energy levels stable throughout the day. No afternoon food coma, no mindless munching on snacks.

Quinoa is gluten-free

Quinoa is free of gluten, something that is found in wheat. If you find wheat hard to digest, you may feel bloated after having a sandwich or plate of pasta.

Although rice is also gluten-free, quinoa is much more versatile, meaning you can easily replace the wheat in pancakes, pasta or cookies with finely milled quinoa flour.

Quinoa provides important nutrients

A single serving of quinoa supplements your body with nutrients like magnesium, folate, copper, iron and potassium. To gain more nutritional value from your meals, replace brown rice with quinoa and you'll easily hit the daily recommended amount of these healthy minerals that are necessary for your body to function properly.

Quinoa is high in fibre

These grain-sized seeds deliver loads of fibre to your gut, which allows you to feel fuller for longer.

Instead of having rice every day, take boiled quinoa for increased fibre intake. Pair it with fish soup or mixed vegetable sides during lunch. This simple switch provides your gut with an additional 1g of fibre (in a 100g serving) that goes a long way in ensuring you stay satiated.

This article first appeared in Shape (www.shape.com.sg)

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