Quinoa vs brown rice vs white rice. Which is better for weight loss ?

 When it comes to giving a winning position to food that is health friendly from white and brown rice, brown rice always takes the place. But who wins among three when quinoa enters the battle too.

Read to find out

Let’s detail down quinoa first,

Quinoa is a flowering plant that is grown as an annual plant crop because of it’s edible seeds. Quinoa is gluten free, high in protein plant food. Apart from protein, it is rich in dietary fiber, B vitamins, magnesium, iron, copper, potassium, calcium, phosphorus and necessary antioxidants. It is good for your gut, has anti inflammatory properties, is good for your metabolic health, helps in muscle development and along with that promotes immunity boost. Having quinoa is an ideal way to incorporate protein in your diet.

Brown rice

Brown rice is a whole grain rice that contains tough bran exterior and nutritious germ. On a general basis, all rice consists carbohydrates as main component. But when it comes to brown rice, it serves all the purpose of the grain because it includes all nutritious parts including fibrous bran, nutritious germ and carb rich endosperm.( 3 health promoting nutrients of whole grain are bran, germ and endosperm). Brown rice in rich in diatery fiber and has low glycemic index thereby lowering the risk of diabetes. The high levels of magnesium help control blood sugar levels. Brown rice is great diatery choice for people with weight loss mindset.

White rice

After the milling process, the rice that have its husk, bran and germ removed is sold in the market as white rice. The whiter and shinier look comes from polishing that is done after the milling process. White rice is actually the brown rice from which the bran content is removed and then bleached. The process makes the white rice look brighter although major nutrient portion gets eliminated. This also helps in extending it’s storage life and preventing it from spoilage. Still they are good source of energy and carbs but are low in fiber.

Which one to pick for weight loss ?

Comparing white and Brown rice, brown rice is more nutritious than white rice as it contains all 3 parts- bran, germ and endosperm of a grain. Brown rice is high in fiber and thus keeps you full for longer. On top of that, it is lower in calories than white rice. Brown rice has been linked to favorable blood fat levels. Brown rice has less carb content and is filled with essential nutrients. It is a great option to include in your diet if you are planning to loose weight and is undoubtedly a way better option as compared to white rice as it not only helps in weight management but keeps you energetic and full for longer duration eradicating unnecessary binge eating.

We have the better option from 2 types of rice but when quinoa enters, it is even a more healthier option than brown rice. The amount of fibre present in quinoa is more, it has amino acid and protein and other nutrients. The amount of carbs present in quinoa is less than rice. A cup of quinoa has 5 g more fiber with same amount of white rice and 3 to 4 times more nutrients than brown rice.

 Also, quinoa is the type of food that can be taken as any meal of the day be it breakfast, lunch and dinner. On the other hand, consuming rice during lunch is more favorable as the metabolic and digestion process is faster during daytime and it is more like one of the heavy healthy foods.

So, now we guess you know which one is the smartest choice that you must go for to cut down your extra kilos aid your weight loss.