In this corner we have rice.
A classic accompaniment to meals.
In the other, we have buckwheat alongside us today amidst controversy – tasty or just filling?
In the meantime, do you think we should be cooking more with quinoa and not trying rice anymore? Or maybe, can’t we make that argument and still claim it to be healthy for our health?
Quinoa Versus Rice vs Buckwheat vs Cauliflower
These are some of the biggest contenders in quinoa versus rice, buckwheat, and cauliflower vs potato. Let’s compare apples to these contenders. If someone were to say “Quinoa is better than rice” would anyone be able to answer that question? It is certainly possible. We are here to argue against those who believe quinoa is superior to rice.
Quinoa
Quinoa has become popular because it is convenient, inexpensive, high in protein, and grain-safe. So why all of this fuss over rice? Well, there could be many reasons behind this choice. One reason they love quinoa is because it is gluten-free which may bring a problem when eating rice unless you eat a lot of rice. Another thing is that quinoa provides a nice balance of carbohydrates and proteins which would serve as good side meals instead of rice. The end result of so many grains being low in fiber (only about 8%) and high in sugar (30%) is what will feed your hunger until breakfast. All quinoa has in common is that it takes a while to digest and therefore needs to be cooked before eating. To get around this issue, most people cook with steel cut oats and wheat gluten free quinoa. This creates food that is higher in protein, lower in carbohydrates and very easy to consume since there has been no milk, dairy or egg added to it. Of course, the downside of all these things is the amount of processed ingredients that the product has to be fed on. There is also always that chance of pesticides in any form getting into any food source. Then again if people buy quinoa they don’t know exactly where their produce comes from and therefore may never know how organic it really is. So there is quite obviously a compromise when it comes to this one. But we are going to talk about it now anyway.
Buckwheat
Another contender in this conversation is buckwheat. Why? Because people love it. Even though it is often misconstrued as something different. I like it because its texture is light and fluffy. People tend to avoid wheat-free options due to the fact that they seem too much like plain flour but this is actually not the case. Since a person doesn’t need enough starch in their diet then this is not considered a bad thing. However, if a person doesn’t care about flavor or does not want to lose weight then wheat-free alternatives are fine. Buckwheat pasta is considered healthier than regular spaghetti because it is lower in calories but without the fat. While making it it is important to check the nutrition facts label before buying. You want to stay away from products that contain less than six grams of carbs. On top of this, breads made of buckwheat are gluten-free and can replace white bread and even pizza. Again, the downsides here are that everything is high in carbohydrate which means high in extra energy but also high in fat and it is not the kind of thing to stick to long term. As long as a person sticks to small portions and cooks fairly well with it this is the perfect option for them. Now, this is only applicable because of the price point and availability of bakeries and restaurants offering it. If you can find it, the pros outweigh the cons.
Cauliflower Rice
Cauliflower rice originates from China and South America but has quickly found its way onto American menus. They can be boiled, stir fried or steamed depending on how you prepare it. It comes pre-boiled which is a great thing since it will save time for you! Also, its nutritional value is excellent and thus appealing to everyone. That being said, let’s move past that for now and look at cauliflower rice objectively. Like every other type of grain, it has a few upsides and many downsides. Some of the positives are that it is calorie free and full of nutrients. When it comes to downsides, it is high in carbohydrates but not all of them are naturally occurring sugars (more on this later) so there is no harm in eating it. On the flip side, since it is quite high in sugar, it can cause spikes in blood sugar levels which in turn causes spikes in insulin levels which is a known trigger to diabetes and heart disease. The same goes for salt. With all of the above-mentioned points put together, cauliflower rice can lead to obesity and diabetes if eaten in excess. For starters, it doesn’t taste great in general and this is the main disadvantage. It should be noted that cauliflower rice has been used by athletes to help lose weight without adding fat to their bodies. Whether its in moderation or completely out of control is up to you, but we must ask ourselves is it even worth it? Is there anything else it can add to that list?
So, Quinoa and Buckwheat come as the next two candidates when comparing rice vs. quinoa for people looking for either quality or quantity of what they are consuming. Where are the differences between either of these two? Let’s go ahead and start with the basics. Both rice and quinoa are complete protein sources, high in protein, iron, zinc, magnesium and phytochemicals. Compared to buckwheat, both rice and quinoa are rich in vitamin B12. This vitamin helps maintain the normal levels of red blood cells and makes sure that they continue working properly. This is especially vital when it comes to fighting off infection, bleeding disorders and fatigue. Unfortunately, the lack of B12 is also the factor that limits its use for those who rely heavily on vitamin supplements that supply it in adequate amounts. This vitamin deficiency can lead to conditions such as autism, seizures, ADHD, mental retardation, cerebral palsy, depression and Alzheimer’s disease. These are only some examples. Those of us who suffer from deficiencies can take steps to prevent further complications from becoming a habit.
Now here is where buckwheat and quinoa differ in terms of nutrition. Buckwheat originates from India and China but was first taken off the menu during WW2 and became famous worldwide shortly after it was invented. No more worrying about the environment nowadays. At least not after having learned everything negative about it. Once upon a time, farmers on the prairies could grow the highest density of rice in the world. Today, farmers on the west coast are growing smaller quantities per hectare for economic reasons because there aren’t enough fields to plant them on. What this means is that, instead of raising larger yields using traditional methods, farmers now have to work harder than ever as demand keeps rising thanks to the mass production we have today.
This leads us to another point, rice and quinoa are incredibly similar when it comes to nutrient density. They both provide 6 grams of macronutrients each in amounts required for a human being. Carbohydrates, fat, protein and vitamins B12, riboflavin, folate, choline, pantothenic acid, niacin, thiamine, beta carotene, lutein, zeaxanthin and vitamin E are all present in both types of grains. And they’re all essential to one’s diet if necessary. Only quinoa has the protein component whereas rice only has 3 grams and buckwheat 0.6 grams and that’s the limit. By comparison, a half cup of mixed nuts contains 6 grams of protein. An animal requires 1 gram of protein daily while vegetarians require 2 of these.
You can’t get enough of these macronutrients with the right foods for a healthy lifestyle. Without them a person’s body will begin to fail, resulting in chronic diseases like asthma, diabetes, cancer and various forms of degenerative illnesses. Not only is this important and beneficial for the body but it’ll also affect the skin, hair and nails and overall cause problems later down the line.
So yes, rice and quinoa are equal in quality and quantity in satisfying almost all of the requirements for a healthy diet. Which brings us closer to my final point. Rice and quinoa are perfectly acceptable to consume in moderation and they both contain nutrients that are extremely beneficial when following a proper diet. So, I’m saying that rice and quinoa shouldn’t be disregarded. Here are my three big reasons:
1. Wheat is probably more harmful to your body than buckwheat
2. Eating rice and quinoa is highly unlikely to contribute to environmental degradation
And finally… (don’t worry, we won’t get this last one)….
3. Despite all of the evidence, please do NOT substitute rice with quinoa. Instead try incorporating some other grain such as amaranth or millet as they will provide a much needed dose of fibre.
No comments:
Post a Comment