A registered dietitian compares quinoa vs. rice and gives her verdict on which one is truly more nutrient-rich.
Plus, recipe ideas for each.
First, theres the question about whether the food category as a whole is nutritious.
(Spoiler alert: Yes, very!)
Rice, on the other hand, was first grown in China and the West African region.
Rice is a cereal grain and is still the most widely consumed staple food in Asia and Africa.
New York-based registered dietitian
Understanding both is truly key to determining which one fits your nutritional needs (and personal preferences) best.
What are the nutritional benefits of quinoa?
(Most women should aim to get18 milligrams daily.)
Fiber is linked to everything fromlowering inflammation,good digestive health, andsupporting cardiovascular health.
In other words: its super vital.
(So its a drop in the bucket, not a go-to source.)
What are the health benefits of rice?
(This translates to roughly 225 to 325 grams a day, if you consume 2,000 calories.)
Quinoa has 40 grams of carbs per one-cup serving, while brown rice has about 50 grams per serving.
New York-based registered dietitian
There are different varieties of quinoa too, including black quinoa, red quinoa, and tri-colored quinoa.
Like rice, these colorful quinoa varieties have antioxidants, too.
This makes it another benefit the grains have in common.
Researchers credit its trace minerals, including magnesium and fatty acids, along with its fiber content.
The caveat to this is that white rice was not found to have the same benefits.
This is another example of how the jot down of rice you consume can impact health differently.
While the nutritional profiles of quinoa and rice certainly matter, so does taste.
White rice has the mildest taste, with brown rice and quinoa tasting a bit nuttier.
Quinoa is also smaller than rice and has a slightly rougher texture.
Below are three recipes that use quinoa and three that use rice.
Feel free to follow them as is, or sub out the grain for the one you like best.
Either way, youll end up with a delicious, healthy meal.
Besides the grain, it also has avocado, mango, chickpeas, and beans.
This recipe has scallions, soy sauce, garlic, and onion, which really amps up the flavor.
Get the recipe:Kongnamul bap
2.Turmeric rice
Seasoning your rice withturmericinstantly gives it anti-inflammatory superpowers.
Here, its made with almond milk, rose water, pistachios, almonds, coconut, and cinnamon.
Its so good you might have it again in the morning for breakfast.
Experiment by using them in different dishes.
Chances are that youll find room in your life for both grains.
And more variety is definitely a nutritional win.
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