Over the years, we have written frequently about how white rice is the only food we avoid. Your body treats it like you’ve just eaten white sugar. It doesn’t have any nutritional benefits. If it is a food you love, you should enjoy it in moderation. But you need to be aware of what it does to blood sugar and treat it as a treat rather than a staple food.
Brown rice, on the other hand, has nutritional benefits and we don’t write it off. “[Brown rice] contains important micronutrients like manganese, selenium and niacin,” said registered dietitian Miranda Galati. “If you choose brown rice, you’ll benefit from a little extra fiber and a few more micronutrients, too.”
When you want something rice-like on your plate, and cauliflower rice doesn’t make the cut, brown rice or quinoa can be a great choice.
“Think of quinoa as a carb with benefits,” said Ms. Galati. “Like other carbohydrate-containing foods, quinoa provides energy. Because those carbs are packaged alongside protein and fiber, eating quinoa will minimize big swings in blood sugar and provide more stable energy and appetite. It also contains many important micronutrients to support your health and metabolism, including copper, iron, zinc and folate.”
While both are excellent options that contain fiber, quinoa is lower in carbs and is friendly for blood sugar. “Quinoa beats rice in terms of blood sugar management and nutrient density since it contains extra fiber, protein, vitamins and minerals,” said Ms. Galati.
Quinoa can replace rice as a one-to-one substitute in recipes ounce to ounce. However, because it is lower in carbs, it isn’t as starchy as rice. You can’t use it to make a risotto or rice cakes because it won’t stick together.
Quinoa has the benefit of being higher in protein. But some people find rice easier to digest and gentler on their stomach. Both options are gluten-free. When you want a “more filling” base for a stir-fry, brown rice would be a more satisfying option.
Because it is a complete plant protein, quinoa can be a helpful weight loss tool. That’s especially true when it’s used in place of something less healthy in a diet such as white rice, pasta or bread. Adding it on top of an existing diet isn’t likely to lead to weight loss.
