Brown rice or quinoa? Which is better for managing blood sugar levels?
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Both brown rice and quinoa can be smart alternatives to higher-starch white rice. But which is the better choice? What are the health upsides to these two foods, and are there any hidden health risks? Get ready for a royal rice rumble!
1) Both brown rice and quinoa contain carbohydrates. Therefore, while they are better options than white rice, it’s still best to consume both in moderation.
2) Brown rice involves far less processing than white rice. It keeps the bran, endosperm, and germ – meaning brown rice contains all the nutrients that white rice leaves out.
3) 1 cup of brown rice contains about 226 calories, 44 grams of carbohydrate, and 3.5 grams of fiber. It also contains 88% of the daily recommended requirement for manganese.
4) Brown rice’s respectable fiber content can stretch the digestive process and help lower snack cravings.
5) Brown rice contain Lignans, which can help lower cholesterol and reduce the risk of heart disease.
6) Brown rice still contains 40 net carbs per cup, so it’s best to pair it with protein and fiber-rich veggies, along with keeping your portions to a minimum, in order to maintain healthy glucose levels.
7) Quinoa is actually a seed from the chenopodium quinoa plant.
8) Cooked quinoa has 220 calories per cup, 39 grams of carbs, and 5 grams of fiber.
9) 1 cup of quinoa contains 58% of the daily requirement for manganese and 28% of the daily recommended intake for phosphorus. It also contains 20% of your daily folate intake.
10) Quinoa contains the beneficial compounds Quercetin and Kaempferol, which have been shown to lower inflammation and can help fight cancer.