White and brown rice are low in fat and sodium. They are free of cholesterol and trans fats. Other health benefits include:. Beware of flavored rice or the rice used in sushi, they may contain gluten ingredients.
White rice is known for being easy on the tummy. This is a bland food diet that is sometimes suggested after you have vomiting or diarrhea. Like quinoa, brown rice is higher in fiber than many other refined carbohydrates and may help you lose weight by making you feel fuller longer.
One study showed that simply adding more fiber to your diet may help some people who have difficulty following other diets lose weight. Another study found that eating brown rice instead of white rice helped reduce dangerous abdominal fat. According to the Mayo Clinic , whole grains such as brown rice may help blood pressure by:.
A study instructed Vietnamese women who were newly diagnosed with type 2 diabetes to eat brown rice instead of white rice for four months. The women not only lost weight but experienced better blood sugar control. Most rice contains an unwanted ingredient: arsenic. Arsenic is an element found in air, water, and soil.
According to the Environmental Protection Agency , inorganic arsenic is a human carcinogen. Human exposure often happens through food. But they proposed a limit for inorganic arsenic in infant rice cereal and made recommendations for pregnant women and child caregivers about rice consumption. The effects of long-term rice consumption are unclear. The FDA is performing a risk assessment to further study the risks of arsenic-contaminated rice and whether specific groups of people are more vulnerable.
To get the most nutrient bang for your buck and limit potential arsenic exposure, eat rice in moderation and enjoy a variety of other whole grains. Rice and quinoa can both be part of a healthy lifestyle. But brown rice is a healthier choice overall, mostly because the fiber helps prevent blood sugar spikes.
The health benefits of quinoa and brown rice are similar. Either ingredient can be substituted for white rice in most recipes. Though brown rice contains many healthy nutrients, some worry about its carbs. This assumes, of course, that you haven't added oil or other fats while cooking, which would up the counts. Fibre: Here we start to see the differences. Brown rice has been promoted over white because it still contains the germ , which houses much of the grain's nutrients and ups it fibre content.
A cup of brown rice has 14 per cent of your recommended daily fibre intake. That's impressive, but quinoa does rice even better, with 21 per cent. Protein: People often don't realize that grains can, in fact, be a source of protein. A cup of brown rice has 5 grams of protein, and when eaten with beans it provides you with a meal that has all the amino acids required for human health. That's why rice and beans is such a universal dish!
But quinoa not only has more than 50 per cent more protein with 8. Vitamin B1: Both of these foods are important sources of thiamine or vitamin B1 , which is needed by the body for nervous system and muscle function and electrolyte balance.
Riboflavin: Riboflavin, previously called vitamin B2, is another of the essential B vitamins. Brown rice doesn't have much, with just 3 per cent of the recommended daily intake, but quinoa provides 12 per cent. Riboflavin helps you produce energy and is an antioxidant that fights harmful free radicals in your body. Folate: Folate called folic acid when it's added to foods artificially is particularly important for women of child-bearing age because of its role in preventing neural tube defects during fetal development.
A cup of brown rice contains just a little bit of folate, with 2 per cent of the recommended daily intake, but the same amount of quinoa has 19 per cent. Iron: Quinoa is a plant-based source of iron , which gives you a way to get this nutrient in your diet while consuming less or no meat; one cup provides 2. Brown rice has a little bit of iron as well, with 5 per cent.
Try eating plant-based iron sources with foods containing vitamin C to up your iron intake — just a squeeze of lemon juice on top helps — and avoid consuming them with black teas; the tannins can block iron absorption. Here's an infographic summarizing the nutritional differences between brown rice and quinoa. Calories and Carbs calories Both quinoa and brown rice are high in calories.
Vitamin A Quinoa and brown rice contain similar amounts of Vitamin A - quinoa has 1. Vitamin E Quinoa and brown rice contain similar amounts of Vitamin E - quinoa has 0. Vitamin K Brown rice and quinoa contain similar amounts of Vitamin K - brown rice has 0.
The B Vitamins Brown rice has more niacin and pantothenic acid, however, quinoa contains more folate. Brown Rice Quinoa Thiamin 0. Brown Rice Quinoa alpha linoleic acid 0. Customize your serving size The comparison below is by common portions, e. Cooked Brown Rice g. Cooked Quinoa g. Compare Food. Food 1 Food item missing. Food 2 Food item missing. Vitamins and Minerals. Vitamin A.
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