Is Quinoa a better source of food than processed grains like white rice, white pasta and white starches?

The answer is yes!

There are many benefits to Quinoa as a whole, however some say that foods like white rice is superior from a nutritional stand point, as well as, the taste.

One big debate including these two foods is linked to weight loss and which is better for it, white rice or quinoa. Please read on to learn more about this interesting topic.

What is Quinoa?

Quinoa is a grain that is grown in South America and has been considered a quality food for centuries. It is similar to the vegetables, kale and Swiss chard, but, when cooked its texture is more like a starchy grain, the same as rice.

On the opposite side there is white rice, a refined starch, so it has a high glycemic index and isn’t a very good weight-loss food.

Also, white starch, like rice, is a processed grain and its essential nutrients are removed during milling, unlike, Quinoa that is a whole grain and contains the entire seed and all its nutrients.

So, whole grains always win over their white counterparts, and quinoa is a valuable asset to any well balanced diet, and is even more nutritious and less in calories than brown rice.


One cup of cooked quinoa has about 40 fewer calories than the same amount of white rice, but the real benefit is in the carbohydrates. White rice has almost 15 times more grams of carbohydrates, and quinoa provides 5 more grams of fiber and double the protein.

This means that you get a filling food that is low in calories and also fills you up so you eat less.

Whole grains are also great sources of energy and so, Quinoa can help sustain you through your daily activities.

How Quinoa Promotes Weight Loss

It Satisfies

Quinoa is high in dietary fiber and protein. The fiber and protein both satisfy and provide long lasting fullness, which means you eat less and lose weight.

Quinoa has 7 grams of protein per 1 cup serving and 6 grams of fiber.

This is a great protein source for vegetarians who want to lose weight, and really any vegetarian that needs a quality protein source.

Dietary fiber helps the body absorb less fat and cholesterol. And this helps to reduce plague build up in heart arteries that helps to stave off heart attacks.

Low Glycemic Index

Quinoa is 35 on the Glycemic index, a measure of how carbohydrates in food affect blood glucose levels. The low score makes quinoa a much more healthy option for diabetics, and pre-diabetics because it won’t cause blood sugar spikes, like white rice, and other refined grains.

Also, spikes in blood sugars can cause imbalances and create out of control cravings for unhealthy foods and result in weight gain.

Low Calorie

Quinoa is relatively low in calories, with a 1 cup serving coming in at 172 calories. Even if you ate two or three servings of quinoa, you would get a much larger quantity of food for fewer calories than you would eating a plate of pasta, for example.

Cooking with Quinoa

Quinoa is easy to cook and works in many recipes and easily and deliciously absorbs flavors. It can be used as a side dish, or as a main course, and in various salads.

It also makes a good substitute in dishes that call for pasta or rice and a great breakfast option.

Now you have seen the viable ways that quinoa can help you lose weight and you can find it at most health food stores.

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