Quinoa vs Brown Rice – Which one is Better for Weight Loss?

Clean and healthy eating is a prerequisite to lose weight. Also, a healthy diet should include the right amount of nutrients include protein, healthy fats, and carbs. Carbohydrates are considered a major part of a balanced diet, since they provide your brain and body with the necessary mental and physical energy. However, refined carbs are extremely unhealthy and lead to rapid weight gain. While it has become a fad to eliminate all forms of carbs to drop weight, it’s not a sustainable or practical way to completely get rid of carbs from the diet. Instead of totally cutting out carbs, make that important switch from refined carbs to complex carbs. While whole grains, vegetables, etc., are good sources of complex carbs, in the weight loss circle – quinoa and brown rice are often mentioned as indispensable options. So, which one of these is the better one if you are trying to lose weight? Let’s get down to the face-off between quinoa and brown rice:

Quinoa vs Brown Rice Which one is Better for Weight Loss


If you can’t spell “quinoa” as “keen-wah,” that’s just okay because quinoa has a very low glycemic index and a good gluten-free option. Especially for people trying to lose weight, it helps that quinoa has high fiber and protein content, in fact, it is one of the best “plant-based” protein sources and that’s Rati Beauty diet programs extensively use quinoa in various weekly diets. It’s a super grain with metabolism-boosting enzyme called betaine and also lysine which is an amino acid which aids in fat burning. We just want you to ignore the calorie count of quinoa which is 222 calories per 100 gm because it definitely packs so much nutrition for the body in that count. It also has antioxidants and other essential minerals, and helps regulate blood sugar. As we have mentioned above, it’s a gluten-free grain, that can be used as replacement for rice and even as a protein source in salads. Since quinoa has fiber and protein, it keeps you full for long hours. Quinoa has anti-inflammatory properties, and is good for the gut too.

Nutrition Facts of Quinoa:

Quinoa is packed with protein, fiber, vitamins, minerals, fiber, protein, and healthy fats.
Calories – approximately 222 per 100 gm cooked quinoa.
Carbs – 39 gm.
Fiber – 5 gm.
Protein – 8 gm.

It’s also a good source of magnesium, iron, manganese, folate, vitamin E, antioxidants, potassium, etc.

Brown Rice:

Brown rice is the most preferred replacement for white rice because it does not go through the polishing process, and has its fiber and nutrient content intact. This form of rice keeps you full for long and has a lesser calorie count compared to white rice. Brown rice has 111 calories per 100 gm. Just like quinoa, brown rice is also a gluten-free option. So, if you absolutely can’t give up rice to lose weight, make that important switch from white to brown. It also helps that brown rice is easier to digest, does not spike insulin, and its complex carbs keep you satiated for long.

Nutrition Facts of Brown Rice:

One cup of brown rice may contain approximately 216 calories, with 44 gm carbs, 2 gm fat, and 3.5 gm fiber. Brown rice is also a good source of minerals such as selenium, calcium, zinc, copper, manganese and magnesium.

Comparing Quinoa and Brown Rice:

Answering the question – which one is better for weight loss – here are some facts:

  • Brown rice is low in calories while quinoa has a slightly higher calorific value.
  • Brown rice lacks protein factor whereas quinoa is a complete protein with all 9 essential amino acids.
  • Quinoa has a higher fiber content than brown rice.

Summing up, both quinoa and brown rice are weight loss friendly and can be included as part of a healthy diet, and that’s why weight loss diets on Rati Beauty app gives you the option to eat both these grains, but whichever one you pick, do practice portion control to maintain calorie deficit and lose weight successfully.

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