Quinoa: Alternative to rice?

We have all heard it before…..stop eating rice, it’s bad for you….but do they ever tell you what to replace it with?

It’s hard to say “just stop eating rice,” without looking at what the replacement should be. Well folks, that’s where our dear Quinoa comes in.

Despite of the carbohydrates content, quinoa with it’s high protein and fibre constitution makes for a great alternative to white rice. Quinoa has more fibre, a lower glycemic index and substantially more amino acids.

It is one of the rare complete-protein foods, meaning it contains all essential amino acids needed for growth, cellular repair, and energy production. With few exceptions, quinoa is much more nutrient-dense than rice. It also contains small amounts of the heart healthy omega-3 fatty acids and, in comparison to common cereal grasses has a higher content of monounsaturated fat.

One cup of quinoa contains 5 grams of fibre, which represents 20 percent of women’s recommended intake of 25 grams daily and 13 percent of the 38 grams of fibre men should consume.

The soluble fibre in quinoa helps lower cholesterol and promotes the growth of healthy bacteria in gut, while its insoluble fibre prevents constipation.

With this I can conclude that quinoa can be the best alternative for people who are a diabetic and want to loose their weight because of its low Glycemic index and high protein and high fibre content as compared to rice.

About the Author

Pritisha Jadhav
Diet Specialist
SRV Hospital