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What is rice

Rice is a staple for people all over the world, in particular Asia. It comes in many colours and sizes, but the two most popular types are white rice and brown rice. White rice is the least nutritious of the two. Its husk, bran, and much of the germ has been removed.

Benefits -White and brown rice are low in fat and sodium. They are free of cholesterol and trans fats. Rice is a great option if you’re on a gluten-free diet and is a great source of: phosphorous, manganese, selenium, magnesium. It contains lesser amounts of copper, calcium, and zinc. It’s easy to digest, brown rice is high in fibre and may help reduce blood pressure.

What is quinoa

Contrary to common belief quinoa is not a grain. It’s the seed of the goose foot plant and a relative of beets and spinach. It is known as a pseudo cereal because it’s cooked and eaten like a grain and has a similar nutritional profile.

Benefits - It’s a complete protein. It’s high in fibre and is high in minerals. One cup cooked has 8 grams. Quinoa is one of the few plant sources of complete protein. This means it contains all nine of the essential amino acids your body needs. Quinoa is naturally gluten-free. One cup of quinoa contains 5 grams of dietary fibre, which is more than white or brown rice. Quinoa is a great source of: iron, magnesium, phosphorus, manganese, zinc. It also contains calcium, potassium, and selenium.

Quinoa may help protect your gastrointestinal tract. According to a study, polysaccharides in the cell wall of quinoa showed gastroprotective activity against acute gastric lesions in rats. More studies are needed on humans, but the study strengthens the theory that quinoa has anti-inflammatory abilities and is good for your gut.

Why swap

The health benefits of quinoa and brown rice are similar. They’re both gluten-free, a good source of minerals and fibre, and they both support healthy digestion. Either ingredient can be substituted for white rice in most recipes.

Quinoa offers more dietary fibre and protein than brown rice, so it should make for a more filling addition to your diet than brown rice. Each serving of quinoa contains 3 grams of fibre and 4 grams of protein per serving, compared to 2 grams of fibre and 3 grams of protein in brown rice. Opt for quinoa as a better source of iron and magnesium than brown rice.


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