Quinoa Vs. Brown Rice- Which One Is Better For Diabetics? See What Experts Say

When it comes to finding the healthiest grain with the highest nutritional value, there has always been the undying question: Quinoa vs brown rice. Which of these superfoods is the healthiest?

Ever since the big health food boom, we've all been looking for the most nutritional foods in every food group. However, when it comes to finding the healthiest grain with the highest nutritional value, there has always been the undying question: Quinoa vs brown rice. Which of these superfoods is the healthiest?

But first, what even is quinoa? Originally from South America, quinoa has been a healthy alternative to other grains. Certainly, here it is: Did you know that quinoa comes in two different types - red and white?

According to Nutritionist Harleen Gill, "Despite the colour difference, both types of quinoa have an incredibly similar taste. White quinoa doesn't taste the same as the white rice you usually eat. Quinoa is slightly more mild, while rice is known for its subtle and very plain taste."

"Quinoa is a complete protein, meaning it contains all nine essential amino acids that the body needs to function properly. It is also high in fiber, B vitamins, iron, magnesium, phosphorus, potassium, calcium, and vitamin E. Quinoa is also a healthy alternative for anyone with any sort of dietary restrictions, from diabetes to a gluten allergy," she added.

Talking about Brown rice, she said, "It is a good source of fiber and provides important minerals like magnesium and selenium. It also has a lower glycemic index compared to white rice, meaning it causes a slower and steadier rise in blood sugar levels."

"Both quinoa and brown rice have numerous health benefits. They are both excellent sources of fiber, minerals, and vitamins. They can help reduce the risk of heart disease, type 2 diabetes, and certain types of cancer. They also support healthy digestion and can aid in weight management. In general, brown rice is a better choice for those who are concerned about blood sugar control, while quinoa may be a better choice for those who want to increase their protein intake," she added.

Nutritional Value:

Dietitian Foraum Savla said, "Both quinoa and brown rice are high in fiber and hence is beneficial for gut health but they vary in their nutritional content. Hence looking at the dietary needs one can make a choice."

• Nutritive value: Quinoa contains all 9 essential amino acids ( EAA). These EAA are not synthesised by our body. Hence it definitely wins a point over brown rice as it has equal amounts of fibre which makes it a complex carbohydrate but quinoa has more protein. Eg: heart patients are recommended high protein high fiber and complex carbohydrates meal where quinoa can be recommended. But in renal patients or people with low digestion ability who cannot digest proteins they would be recommended brown rice or any other millet . 


• Phytates: High levels of Phytic acid are present in quinoa. Its presence can give rise to acidity, gasses and bloating and in some cases abdominal pain too. It also decreases the absorption of nutrients like iron, zinc,magnesium and calcium from food. Brown rice contains a lesser amount of phytic acid. Hence keeping gut health and nutrient absorption in mind brown rice does win a point here. 

So good gut health depends on a lot of factors but one of the important points being fiber soluble and insoluble both. Both quinoa and brown rice are rich in fibre, they form food ( prebiotics ) for gut healthy bacteria to thrive on and keep them alive.

Quinoa Vs. Brown Rice - Which Is Better For Diabetics?

Dr. Naresh Shah, who is a Sr. Consultant – Physician, at Sterling Hospitals, Bhayli said, "There are a number of elements to think about when deciding between quinoa and brown rice for diabetes management."

• Quinoa's glycemic index (GI) is lower than that of brown rice. How rapidly a carbohydrate-containing food causes a rise in blood sugar is quantified by GI. Blood sugar levels are more stable after eating foods with a low glycemic index. Because of this, quinoa is an improved food option for diabetics watching their blood sugar levels.


• Both quinoa and brown rice have a high fibre content, which makes them useful for controlling diabetes. While both quinoa and brown rice can help maintain steady blood sugar levels, quinoa's higher fibre content makes it the better choice. Blood sugar levels are better maintained because carbohydrates with a high fibre content are digested and absorbed more slowly.


• Unlike other grains, quinoa is a complete protein because it contains all nine necessary amino acids. Because protein regulates blood sugar and makes you feel full, it can be helpful for diabetics. The protein content of brown rice is not as high or well-balanced as that of quinoa.


• Quinoa has a higher nutrient density than brown rice, meaning it contains more vitamins (such B and E), minerals (including magnesium, potassium, Iron and zinc), and antioxidants. This becomes a value addition for quinoa over any rice. All people can benefit from these nutrients, but people with diabetes may find they are especially useful in managing their condition.


• Diabetics with celiac disease or a sensitivity to gluten can benefit from eating quinoa because it is naturally gluten-free. Although brown rice does not natively contain gluten, it may become contaminated with gluten during the manufacturing process.


• Quinoa is more flavourful and versatile than brown rice, with a nuttier flavour and a somewhat chewier texture. It can be used as a rice alternative, in salads, and in stir-fries, among other applications. Diabetic diets can be more interesting and varied with this kind of selection.


• Quinoa's lower GI, higher fibre content, superior protein profile, greater nutritional density, and gluten-free nature make it a better option for diabetics than brown rice. However, food choices and portion control remain critical for managing diabetes. Maintaining healthy blood sugar levels requires a combination of regular blood sugar testing in conjunction with a healthcare practitioner and eating a diet rich in a variety of whole grains.

[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]