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Help us delete comments that do not follow these guidelines by marking them offensive. Let's work together to keep the conversation civil. Quinoa has gained immense popularity over the past few years. It has even become a top grain choice for weight watchers and health enthusiasts.
But the increasing popularity of quinoa has put rice in a bad light. But is rice really bad? Today in this article, let's discuss if quinoa is better than rice or vice versa. There are two most popular types of rice, white rice and brown rice and here is their comparison to quinoa.
White rice is an important part of every meal for many people. White rice has a high glycemic index, which means it can spike your blood sugar levels quickly. Quinoa, on the other hand, is rich in both fibre and protein and has a higher nutrient value. It also has fewer carbs. One cup of quinoa provides you with twice the protein and 5 grams more fibre than the same amount of white rice. The higher amount of protein and fibre makes it a healthier choice. Quinoa also fills you up faster, helps lower cholesterol and controls blood sugar levels.
Both quinoa and rice are gluten-free, which makes them both a great option for people who are gluten intolerant. We all know brown rice is a healthier option than white rice. But is it as good as quinoa? Unlike white rice, brown rice has many health benefits including higher levels of fibre and lower blood pressure. Brown rice also has a low glycemic index, similar to quinoa, which keeps you fuller for longer by consuming a lesser portion of the food.
The difference between the health benefits of white and brown rice is due to the way they are processed for consumption. White rice has its husk, bran and germ removed during processing and is commonly artificially enriched afterwards to restore some of the nutrients that have been stripped away. Brown rice, on the other hand, retains its healthy bran and germ throughout the process, allowing it to maintain the nutrients that white rice loses.
Brown rice may help better at reducing blood pressure. While both brown rice and quinoa can help maintain a healthier weight, increase potassium levels and lower cholesterol. All this makes the two ingredients - brown rice and quinoa comparable to healthy foods. White rice is not bad but is devoid of nutritional value and thus will always take a back seat.
While both brown rice and quinoa are super healthy options that are good sources of fibre and minerals and are naturally gluten-free, which aids bodily functions like digestion and blood sugar levels. Please Click Here to subscribe other newsletters that may interest you, and you'll always find stories you want to read in your inbox. A weekly guide to the biggest developments in health, medicine and wellbeing delivered to your inbox. Thank you for subscribing!
Your subscription is confirmed for news related to biggest developments in health, medicine and wellbeing. White rice contains 2.
All in all, white rice contains small amounts of fiber compared to quinoa, while brown rice has a higher source, neither compares to quinoa in nutritional values. Rice has a much lower fat content, especially the healthy fats that the human body requires. If you want to eat quinoa, based purely on the protein content, it should be combined with other food types to provide a balance of the essential amino acids.
As you can see, the amounts are very low, increasing the amount of rice to eat will do you worse as the level of carbohydrates are very high, depending on your food intake and macros at the end of the day you might end up gaining weight.
Chemical compounds are known as phytochemicals , phytonutrients , and other names. The primary use of these chemicals is to help protect the plants from threads such as predators such as bugs, fungi, pathogens, and others. They are non-essential nutrients , which means the human body does not need it for keeping the body healthy and alive. There are thousands of phytochemicals; not many have been deeply researched. Recent studies show the effects of phytochemicals on vegetables and plants might have a higher and positive impact on our health; further studies required though.
Not all of these phytochemicals are healthy ; some can cause a direct imbalance with our diet and cause major health issues if consumed at a higher level. Studies have shown various health benefits of phenolic acids; it helps to treat and prevent various diseases like cancer, diabetes, and others.
It acts as an antioxidant, anti-inflammatory, antihistamines, antivirals as mentioned earlier, boosts mental health, metabolism, and various other benefits. An antioxidant that neutralizes free radicals such as nitric oxide, hydroxyl radical and superoxide which can cause oxidative damage to the DNA or even the cell membranes. It also protects against cancer and reduces the risk of heart disease as it reduces cholesterol levels.
It contributes to balancing estrogen levels in woman and men, balances the testosterone-DHT relationship, and helps to convert testosterone to DHT with certain enzymes which help to improve prostate health. Although, the same anti-nutrient properties it can prevent chronic diseases and others.
For example, foods high in phytic acid can enhance natural killer cells activity, stop the growth of tumors, lower chance to succumb to prostate and breast cancer, helps prevent hardening of the arteries, improve kidney health and prevent kidney stones and various other benefits.
Laboratory research, both in humans and animals show that anthocyanins may have a significant role in reducing and preventing risks of cancer, cardiovascular disease, and cognitive decline, but these studies suggest that these health benefits come from an unidentified source far beyond their antioxidant capacity. Aside from being stronger than Vitamin C and D, it enhances the activity of the vitamins which helps in supporting the capillary system health.
Commonly known as a generic Vitamin E as the substances in vitamin e are made up of tocopherol. Tocopherol has antioxidant properties that help to fight chronic disease. Like tocopherol, a form of vitamin E, tocotrienol is also another form. Known to reduce the formation of tumors, and helps to prevent damage to the cells, and DNA. Known as gamma-oryzanol, gammariza, calclate, and thiaminogen. Mostly known to treat menopause symptoms since the early s. It also helps in treating other medical conditions such as nausea, anxiety, depression, heartburn rashes, and muscle pains.
Studies have shown Saponins have various health benefits, from cholesterol reduction, lowers cancer risks, boosts the immune system, reduces bone loss, and it has antioxidant activities which reduce risks of heart diseases. Judging by menus everywhere, it looks like quinoa has officially dethroned rice as the carb of choice. Still, all that protein is cool, too. Protein not only helps build muscle mass and supports the immune system, but it promotes satiety.
Quinoa one cup nutrition info :. Somehow, amidst the quinoa craze, everyone became afraid of rice. Brown rice , which contains the hull of the rice kernel, contains more nutrients and antioxidants than white, according to Goldberg, including additional magnesium, calcium, and potassium. Plus a study from the British Medical Journal found that participants who consumed white rice had a significantly higher risk of developing type 2 diabetes than those who ate brown rice, so yes, brown is a healthier option.
White rice, on the other hand, has been stripped of the hull, leaving it with very little fiber and trace minerals, explains Goldberg. But that's not always a bad thing. Its low fiber count makes rice an excellent choice for those with an upset stomach, or people struggling with kidney stones or gastrointestinal issues, according to Goldberg, since fiber can further irritate the intestines.
And what about those fancy rice varieties you see at health food stores? White rice one cup nutrition info :. Brown rice one cup nutrition info :. To avoid cross-contamination, check the food labels to ensure neither have been processed in a facility that also manufactures wheat products.
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