Brown rice vs. quinoa – which is better for you? Unless you have been hiding in the pile of Wonder Bread for the past 5 years, you probably already know that you only need to consume fast-digesting carbs postworkout. Note: If you are trying to lose a lot of weight, your postworkout fast-digesting carbs intake should probably be limited to no more than 100 grams of fast carbs.
On the days when you do not exercise – to keep your blood sugar and insulin levels “sane” and steady – it is a good idea to limit your consumption of carbohydrates to slow-digesting carbs only. What is so special about the so-called slow-cabs? They give you a shot of energy without spiking your insulin levels, which makes losing weight a bit easier, and they supply your body with many important nutrients (such as fiber, for example) that your body needs to function properly. In short, if you have been confused about this whole slow-carbs vs. fast-carbs debate, when it doubt, always go with slow-digesting carbohydrates.
But there are many slow-digesting carbohydrates out there, right? Which slow carb is the best choice for most people? You cannot go wrong with brown rice. It has been a slow carb staple for longer than I care to remember. Quinoa, on the other hand, is a new kid on the block. Contrary to popular belief, quinoa is not a grain, it is a seed. Compared to brown rice, quinoa is a better slow carb choice because it contains a greater amount of the essential amino acids, which makes it a complete protein source. Let’s take a closer look at both.
Brown Rice (1 cup, cooked) Calories: 218 grams (g), Carbs: 46g, Fiber: 3.5g, Net Carbs: 42.5g, Protein: 4.5g.
Quinoa (1 cup, cooked) Calories: 222g, Carbs: 39g, Fiber: 5g, Net Carbs: 34g, Protein: 8g.
As you can see, compared to brown rice, quinoa is lower in carbohydrates and higher in protein and fiber – what is not to like? I think it is a perfect slow carb for people who need to lose some weight as well as for those who are in shape and do not need to lose any weight.