Vegan diet plans are popular because of their multitude of health benefits. Among them, weight loss and healthy weight management are the two big reasons many people follow this type of eating pattern. For this purpose, the most important group of food that you must give special attention to is grains as they are the primary source of carbohydrates. In this article, we will explore why quinoa is a better option than white rice for weight loss; read ahead to know more about this.
Quinoa And White Rice
Quinoa has become popular in recent years because more people are switching to plant-based diets. Even though it is called a whole grain, technically it is a seed that has the nutritional quality and culinary properties of grains. On the contrary, white rice is the most widely used staple.
As per the United States Department of Agriculture (USDA), a cup of cooked quinoa has 222 calories, while a cup of cooked white rice has 205 calories. But when it comes to the nutrient content, the former wins. Furthermore, it is considered a whole grain, meaning it has bran, endosperm, and germ. This is one of the main reasons many people are replacing white rice with quinoa in their vegan meal.
Quinoa Can Keep You Full Longer
As already stated, quinoa is considered a whole grain, and because of this, it has high fiber content, i.e. 5g of fiber in a cup of cooked quinoa. Remember that it is an important dietary nutrient that helps to maintain digestive health, manage weight, lowers blood cholesterol levels, stabilize blood sugar levels, and helps to keep you full longer.
Quinoa Is A Source Of Complete Protein
Compared to white rice, quinoa is a complete protein source. This is especially important for vegans as they only eat plant-based food, and most plant proteins are not complete, i.e. they lack some of the essential amino acids. Remember that a cup of cooked quinoa has 8 grams of protein, which is twice the amount found in white rice. Moreover, this is a good reason to replace white rice with quinoa in your vegan meal.
Quinoa Has Low Glycaemic Index
Compared to white rice, quinoa has a lower glycaemic index value of 53, and this makes it suitable for those who are diabetic and those who want to lose weight. This is because of the higher fiber content of quinoa.
We hope that this article will be useful for you in replacing white rice with quinoa in your vegan diet plans.