Chances are that grains like rice or quinoa already make up a good percentage of your diet. They’re perfectly at home in soups or salads or as standalone sides — not to mention they’re easily adaptable to any sauces and flavors you might add.
Let’s take a closer look to see which one gives you more nutritional bang for your buck.
Quinoa
Quinoa — pronounced KEEN-wah — is a small seed that’s been eaten in South America for thousands of years and is now more widely enjoyed in the United States and other Western countries, as well.
It’s known for being a nutritious source of plant-based protein. “It’s a complete protein, meaning it contains all nine essential amino acids, making it particularly beneficial for vegans,” says Carol Aguirre, RD, a registered dietitian and vegan weight loss coach based in Fort Lauderdale, Florida.
Quinoa also contains fiber, which gives it an edge over other types of carbohydrates. “Protein is the most filling nutrient, but fiber is also very good at keeping you full,” says Amanda Sauceda, RD, a gut health nutritionist based in Long Beach, California. Those increased feelings of fullness can help reduce your overall calorie intake and help you reach any weight loss or maintenance goals, adds Aguirre. Not to mention, getting enough fiber in your diet can help keep your digestive system running smoothly.
You can find quinoa at the supermarket in a variety of colors, such as white, red, and black. It features a nutty flavor, with the white variety being more mild and darker colors more flavorful.
Rice
Rice likely needs no introduction. It’s one of the most-consumed foods in the world thanks to its availability, affordability, and caloric density.
It comes in many varieties, such as arborio, basmati, or jasmine. You can also find rice in long, medium, and short sizes. And it’s available as a refined grain (white rice) or whole grain (brown rice).
Brown rice is the intact grain of rice that, unlike white rice, hasn’t been milled and stripped of its outer layers. Brown rice is the more nutrient-rich option, as white rice loses most of its nutrients during the milling process. Brown rice beats white rice when it comes to fiber, manganese, magnesium, niacin, phosphorus, and B vitamins. Usually, white rice available at the store has been enriched with iron and B vitamins to make it more nutritious, so if white rice is your go-to, it’s still providing some nutrition.
