Brown rice vs. quinoa: It’s up to you

Brown rice is a complex carbohydrate with a medium glycemic index, high in fiber and minerals good for strengthening the nervous system, while quinoa has a low index, high in iron and amino acids.

For every 100 g. brown rice gives you 100 calories unlike quinoa which has 143. Rice is not a complete protein unlike quinoa which does have all the essential amino acids, so it is an important protein for vegans.

Brown rice has vitamin B3 to lower high cholesterol, improve skin and hair cells, and is excellent for diarrhea and gastritis; while quinoa is rich in omega 3-6-9, soluble and insoluble fibers and flavonoids, being an excellent superfood to fight diabetes, colitis and hypertension and improve your nervous system as well as take care of your heart’s health. Pay attention! Quinoa works very well if you need to recover the normality of intestinal villi faster.

For me both seem good, the difference is that if you are looking to maintain your muscle mass or are vegan, I recommend quinoa over brown rice, but if you do not want to lose muscle mass or want to have a good protein supplementation, include brown rice in your diet but mix it with grains so that it gives you that touch of good fiber that it brings to your body.

How do you prepare them? Both are cooked the same way: for each cup of brown rice or quinoa add 2 and a half cups of water.