Quinoa Vs Brown Rice: Which Is Healthier
So, when it comes to quinoa vs. brown rice, which is the better choice? Quinoa wins in five categories, while brown rice only wins in three.
From a nutritional point of view, quinoa beats brown rice in most categories. It offers more dietary fiber and protein than brown rice, so it should make for a more filling addition to your diet.
However, many people find it difficult, or boring, to stick to eating only one type of food, so you can rest easy including both quinoa and brown rice in your diet. Both have health benefits and are good sources of nutrition.
Editor’s Note: This article was originally published on April 19, 2018, and was last reviewed on May 9, 2019
Which Provides Fewer Carbs
Brown rice usually has more carbs than white rice. But keep in mind that its more about carb quality than quantity. White rice is a refined grain. It doesnt have much to offer a low carbmeal plan. Meanwhile, brown rice is a complex carb that offers beaucoup benefits.
Brown Rice Is Naturally Gluten
Gluten is a protein found in grains like wheat, barley and rye. These days, more and more people are following gluten-free diets for various reasons.
Certain people are allergic or intolerant to gluten and experience mild to severe reactions to it like stomach pain, diarrhea, bloating and vomiting.
Additionally, people with certain autoimmune diseases often benefit from a gluten-free diet .
These factors have led to a growing demand for gluten-free foods.
Luckily, brown rice is naturally free of this often problematic protein, making it a safe choice for those who cant or choose not to consume gluten.
Unlike highly processed gluten-free items, brown rice is a whole grain that is packed with beneficial nutrients that your body needs to function properly.
Brown rice is also made into other wholesome gluten-free products like crackers and pasta that people on gluten-free diets can enjoy.
Brown rice does not contain gluten and is a safe and healthy choice for those following gluten-free diets.
One of the best qualities of brown rice is its versatility.
You can eat it at any time of day and incorporate it into a variety of recipes.
Here are some ways to add brown rice to your diet:
As you can see, there are countless ways to consume brown rice. This nutritious whole grain pairs well with many ingredients and can be enjoyed at breakfast, lunch or dinner.
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Which Brown Rice Is Best For Weight Loss
People who have diabetes, are pre-diabetic, or are just attempting to reduce weight may find that consuming whole grain brown rice for weight reduction is beneficial to their overall health. Because of the high concentration of magnesium in it, it may be beneficial in lowering your blood sugar levels. In addition, brown rice contains carbs that breakdown more slowly than white rice. This is due to the high fiber saturation of the material.
Brown Rice And Arsenic
One concern about brown rice consumption is levels of arsenic, a contaminant linked to potential health risks, including adverse pregnancy outcomes and certain cancers. But arsenic risks due to rice consumption of any kind are difficult to assess, according to a study published in Current Environmental Health Reports. Researchers point out that the association between rice consumption and health outcomes is complicated by several factors. These include populations with differing rice consumption patterns relative to their total caloric intake and widely varying amounts of arsenic in water used to cook rice, which makes the risk from rice itself difficult to tease out.
Currently, consuming brown rice in moderation, as one of several sources of whole food carbohydrates, is one way to reduce possible arsenic exposure. A 2021 study found that partially boiling brown rice can remove up to 54% of unwanted heavy metals like arsenic. This method outperforming soaking or rinsing and was also shown to help preserve nutrients such as zinc.
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What Is The Most Healthy Rice
According to research, black rice has the most antioxidant activity of all the kinds tested, making it a particularly beneficial option . Antioxidants are substances that protect cells from damage caused by an excess of molecules known as free radicals, which contribute to a state known as oxidative stress. Free radicals are molecules that cause cell damage when they are produced in excess.
Nutritional Value Of Whole Grain Brown Rice Vs Jasmine Rice
As far as grains go, rice is up there in terms of consumption. But when it comes to nutrition in jasmine rice vs. brown rice, the brown rice might make the healthier option. As a whole grain, your body utilizes the carbohydrate and protein content of brown rice more than white.
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But you don’t have to limit yourself to plain brown rice. If you like aromatic rice, jasmine rice makes a good option, especially if you find it in the brown rice variety.
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Highest Amount Of Carbs Per Serving
Please remember that the above gives an accurate value in 100g for high carbs foods in your diet. For example 100g of Rice, brown, long-grain, raw contains 77.24 g of carbs. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the carbs nutritional content.
The food with the highest carbs content per typical serving is Rice, brown, medium-grain, raw which contains 144.72 g in 1 cup . The percentage of the recommended daily value for this serving is 111 %. For this serving the Sugar content is 1.57 g, the Calories content is 687.8 kcal, the Protein content is 14.25 g and the Fat content is 5.09 g.
Is Basmati Rice Keto Friendly
When you consider that you need to remain below 20 grams of net carbohydrates to sustain ketosis, a half cup of rice is a common serving size. White rice, however, will not suffice. Other types of white rice, such as Basmati rice and low glycemic index rice, would not work in this recipe, either.
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Brown Rice Health Benefits
The health benefits of brown rice are largely due to it being a whole grain.
According to HSPH, the fiber in brown rice helps lower cholesterol, moves waste through the digestive tract, promotes fullness, and may help prevent the formation of blood clots.
Brown rice is considered a low “glycemic index” food. The glycemic index refers to how quickly and how much a food raises a person’s blood sugar after eating, according to HSPH. Low-GI foods have a rating of 55 or less the average GI for brown rice is 55. White rice has an average GI of 64, making it a medium-GI food. Previous research has shown a link between a high-GI diet and type 2 diabetes.
What’s more, some of the phytochemicals and minerals found in whole grains may be associated with a lower risk of certain cancers, HSPH says. As a part of an overall healthy diet, whole grains may help improve cholesterol levels, and reduce the risk of heart disease, stroke and type 2 diabetes, according to the AHA.
The following nutrients are found in whole grains, according to the AHA:
- B vitamins, which are involved in many biological functions
- Folate , a B vitamin that helps the body form new cells and can prevent certain birth defects
- Iron, a mineral that the body uses to carry oxygen in the blood
- Magnesium, a mineral that is involved in more than 300 biological functions
- Selenium, a mineral involved the immune system and regulating the thyroid gland.
Brown Rice And Digestive Issues
Although fiber is an important part of a healthy diet, some people may need to go easy on this nutrient.
Individuals with intestinal and or digestive issues such as irritable bowel syndrome and or small intestinal bacterial overgrowth may benefit from avoiding the fiber in brown rice for certain periods of time, Malkani says.
In those cases, white rice might be a better choice.
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What Rice Has Lowest Carbs
One cup of long-grain cooked brown rice has 52 grams of carbohydrates, but the same quantity of cooked, enhanced short-grain white rice contains around 53 grams of carbohydrates. Cured wild rice on the other hand, has just 35 grams of carbohydrates, making it one of the finest choices if you are trying to limit your carbohydrate consumption.
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There are many varieties of rice, with most types of rice hovering around 45 grams of carbohydrates per cup. Some types, such as brown rice, wild rice, and basmati rice, contain some health benefits. Others, such as white rice, are classified as refined carbohydrates.
The carbs in white rice are considered bad carbs because the grains are processed, removing most of their dietary fiber and nutritious components.
Below, youll learn about the health benefits of some varieties of rice. Youll also learn about low-carb rice alternatives.
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How To Prepare Brown Rice
To cook your brown rice:
You can also use a rice cooker, which will heat the rice until itâs done and then switch automatically to warming mode:
Brown rice can be a healthy side dish or a base ingredient for many different recipes. Here are a few ways to try it:
- Add it to soup for healthy carbs.
- Stir fry vegetables and meat or tofu, then add some brown rice.
- Mix up a rice bowl with beans, salsa, greens, and maybe some chicken.
- Combine it with ground beef and spices to make stuffed bell peppers.
- Combine it with some milk, sugar, and egg to make rice pudding.
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Why Brown Rice Is Bad For You
Antinutrients can be found in brown rice. It is more difficult to digest brown rice due to the presence of an antinutrient known as phytic acid, also known as phytate . However, while phytic acid may have some health advantages, it also has the negative effect of impairing the bodys capacity to absorb iron and zinc from meals.
Is Brown Rice Keto
Whole grain rice may contain more nutrients than white rice in some positions . However, contrary to what marketing campaigns tell us, that does not make it a thoroughly healthy food.
Besides the higher lectin content, brown rice is still a carbohydrate bomb. The fiber content is unimaginably low. Therefore, the net carbohydrates do not decrease significantly compared to white rice.
Therefore, brown rice is not a plausible option for a low-carb diet like keto.
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How Many Carbs Are In Rice
100 grams of cooked white rice provide the following macronutrients on average :
- Energy: 130 calories
- Dietary fiber: 0.4 grams
- Net carbs: 27.8 grams
For conventional cooked long-grain rice, we get a ratio of fat to net carbohydrates of about 0.01.
Therefore, we dont need to do any more math. Rice is anything but a low-carb food.
Is 1 Cup Of Brown Rice Too Much
Brown rice is a type of rice that has a brown color to it. Not that eating rice many times a day is a bad idea were not talking about poisonous quantities in a single dish or something frightening like that. Excess arsenic exposure has been related to an increased risk of heart disease and some forms of cancer.
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How Many Carbs Should You Have Each Day
In accordance with the Dietary Guidelines for Americans, carbohydrates should account for 45 to 65 percent of your total daily calorie intake. As a result, if you consume 2,000 calories per day, around 900 to 1,300 calories should come from carbs. This equates to between 225 and 325 grams of carbs each day, depending on the individual.
Highest Carbs Content Per 100g
Using the list below for the 4 different brown rice nutrition entries in our database, the highest amount of carbs is found in Rice, brown, long-grain, raw which contains 77.24 g of carbs per 100g. The associated percentage of RDA is 59 %. For this 100g serving the Sugar content is 0.85 g, the Calories content is 370 kcal, the Protein content is 7.94 g, the Fat content is 2.92 g.
The lowest amount of carbs in 100g is in Rice, brown, long-grain, cooked which contains 22.96 g. This gives as percentage of the recommended daily allowance 18 % of the RDA. For this 100g serving the amount of Sugar is 0.35 g, the amount of Calories is 111 kcal, the amount of Protein is 2.58 g, the amount of Fat is 0.9 g.
The difference between the highest and lowest values gives a carbs range of 54.28 g per 100g. The range for the other nutrients are as follows 0.5 g for Sugar, 259 kcal for Calories, 5.36 g for Protein, 0 g for Fat.
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Is Brown Rice Better Than White Rice For Diabetics
Its vital to consume brown rice with low-GI meals, protein sources, and healthy fats in order to assist lower the total GI of your meal. Persons with diabetes may find brown rice to be more suited than white rice, which has a high GI score. Brown rice has a medium GI score, making it more favorable than white rice for people with diabetes.
Rice Alternatives That Are Not Keto
When looking for a low-carb rice substitute, you need to be wary of starchy vegetables, complex carbs, and foods with a high GI. Here are a few side dishes you should avoid on keto:
- Lentils: The fiber content of lentils is extremely high, coming in at nearly 16 grams per cup. Unfortunately, lentils have almost 40 grams of total carbs per serving size, so they should be avoided.
- Sweet potatoes: Sweet potatoes are a natural, whole food, but they have a 63 ranking on the glycemic index, which is not much better than wild rice, brown rice, or long-grain rice. Therefore, sweet potatoes and other starchy vegetables should be avoided.
- Quinoa: Quinoa, like rice, is a gluten-free grain. And like rice, its incredibly high in carbs at 40 grams of carbs per cup, its best avoided.
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Is Rice Cake Keto
Have you ever heard that sugar is good for weight loss? I havent either.
After all, thats one of the few accurate statements already established in the popular mind.
In short, rice cakes are prime sources of sugar and therefore not suitable for a ketogenic diet or weight loss in general.
The ironic thing is that it is precisely those who want to lose weight who consume rice cakes.
It Can Help Prevent Type 2 Diabetes
Whole grain rice boasts a much lower glycemic index than refined grains such as white bread and whole wheat bread. The glycemic index is a measure of any particular foods potential to raise your blood glucose levels.
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Generally, the lower amount of total carbohydrates in a food, the lower the foods glycemic index. Foods with a low glycemic index help prevent spikes in your blood sugar. Maintaining appropriate blood sugar levels is key to diabetes prevention.
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So Is Brown Rice Better For You Than White Rice
Yes. Brown rice is healthier than white rice. The milling process removes most of white rices health benefits.
Sure, white rice boasts some sweet benefits. But brown rice is def better for you. Heres what makes brown rice the Grand Grain Poo-bah.