Keen to add more pulses and grains to your diet? You can’t go wrong with rice and quinoa! Both are versatile, tasty, and often easily interchangeable depending on the dish you’re making.
If you’re worried about their health benefits, you’ll find both foods are jam-packed with nutritional goodness. Nonetheless, there can only be one winner when it comes to quinoa vs rice…
If you’re trying to control your weight, or simply want to get the most out of what you eat, it’s worth getting to grips with why precisely these two ingredients are so good for you. Here’s what you need to know:
A mainstay in most Asian cooking, rice has been consumed for centuries and comes in a range of colours and shapes.
Brown rice – rice which hasn’t had its husk, bran, and germ removed – is generally considered the healthiest. This is because it contains high numbers of nutrients which are lost during processing.Here are just a few of the nutritional benefits you can expect to enjoy if you eat brown rice:1
Brown rice is excellent for people on a diet as it doesn’t contain any unhealthy trans fats. It’s also low in salt and cholesterol, making it a fantastic food for people with certain health conditions.
Brown rice is perfect for those suffering from gluten intolerance. White rice, on the other hand, can often be enhanced with products which may contain gluten. If in doubt, always read the backs of packets to check if it’s gluten-free certified.
Quinoa really packs a punch when it comes to protein, with one cup of cooked quinoa containing around 8g of protein. That’s about double the amount of protein as the same portion of white rice. What’s more, quinoa is classed as a complete protein, meaning it contains all nine essential amino acids that the body needs to function.
The quinoa vs rice problem is pretty easy to solve. While both have their own unique benefits, it’s definitely quinoa which takes the top spot!That’s down to the fact that quinoa is a complete protein, high in dietary fibre, and a great source of numerous vitamins needed by the body to function day-to-day. Quinoa is also more filling than most kinds of rice, allowing you to enjoy smaller portion sizes yet still feel sated if you’re trying to diet.9
Nevertheless, rice still has its place in the kitchen, mostly if you stick to unprocessed brown rice which has been allowed to retain all its natural goodness.Why not sample both of these brilliant foods for yourself by shopping our complete rice, pasta, pulses, and grains range? Shop Food & Drink
Author: Bhupesh Panchal, Regulatory Affairs
Bhupesh started his career as a clinical toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products. After 7 years in this role and a further year working as a drug safety officer in the pharmaceutical industry, Bhupesh joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2019.Bhupesh specialises in vitamins & minerals nutrition, health benefits & safety of botanicals and traditional herbal medicines. View Bhupesh's LinkedIn profile. In his spare time, Bhupesh likes to cycle and has been learning to speak Korean for several years.
Last updated: 11 December 2020