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Dr. Andrew Rynne
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Dr. Andrew Rynne

Family Physician

Exp 50 years

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Is Combination Of Brown And Quinoa Rice A Good Nutritional Diet?

I was just reading Dr.Weil s information on brown vs white rice in terms of nutrition. always mixed quinoa and brown rice when cooking. I wanted more protein. Is this a good combination nutritionally? Also for most meals (at least 2 per day) I eat steamed root veggies along with carrots, broccoli, cauliflower and top the steamer with many of the dark greens (cabbage, spinach, kale, chard and the like). I have with low fat cottage cheese (1/2 c), sliced tomatoes red bell peppers or radishes for crunch and sliced avocado. Wonderful for breakfast. Again, not been able to determine nutritional values - maybe I m eating too much. I m a 77 yr old women, 220 lbs and 5-8 (use to be 5-10). I crave veggies. Sometimes another meal will include veggie burger with salad.
Thu, 29 Sep 2022
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Anesthesiologist,  's  Response
Hello,

Your diet is excellent and simply perfect. Brown rice contains 111 kcal in 100 gm. The following are benefits of quinoa
1) Quinoa is a great source of fiber. Fiber can prevent or treat constipation and may lower your risk of intestinal cancers. It also helps you feel full longer, so it may help with weight loss.
2) The fiber in quinoa can also help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease.
3) Quinoa is rich in antioxidants, which can prevent damage to your heart and other organs.
4) Quinoa and quinoa flakes are also good sources of:
Folate
Iron
Thiamine, copper, magnesium, manganese, potassium and phosphorus
5) Nutrients per Serving
A half-cup of cooked quinoa contains:
Calories: 111
Protein: 4 grams
Fat: 2 grams
Carbohydrates: 20 grams
Fiber: 3 grams
Sugar: 1 gram

Coming to nutritional value of brown rice, it's a rich source of phenols and flavonoids both are antioxidants that prevent premature ageing. Brown rice has a low glycemic index (GI), meaning it doesn’t cause your blood sugar to spike after you eat. Studies show that by eating three servings per day of whole grains like brown rice, you can reduce your risk of developing type 2 diabetes by up to 32%.

Brown rice contains calcium, iron, manganese, magnesium, potassium, vitamin B1, vitamin B6, phosphorus and selenium. It's always good to mix brown and quinoa rice to get the most benefits.

Take care. Hope I have answered your question. Let me know if I can assist you further.

Regards,
Dr. Pallavi M., Anesthesiologist
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Is Combination Of Brown And Quinoa Rice A Good Nutritional Diet?

Hello, Your diet is excellent and simply perfect. Brown rice contains 111 kcal in 100 gm. The following are benefits of quinoa 1) Quinoa is a great source of fiber. Fiber can prevent or treat constipation and may lower your risk of intestinal cancers. It also helps you feel full longer, so it may help with weight loss. 2) The fiber in quinoa can also help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease. 3) Quinoa is rich in antioxidants, which can prevent damage to your heart and other organs. 4) Quinoa and quinoa flakes are also good sources of: Folate Iron Thiamine, copper, magnesium, manganese, potassium and phosphorus 5) Nutrients per Serving A half-cup of cooked quinoa contains: Calories: 111 Protein: 4 grams Fat: 2 grams Carbohydrates: 20 grams Fiber: 3 grams Sugar: 1 gram Coming to nutritional value of brown rice, it s a rich source of phenols and flavonoids both are antioxidants that prevent premature ageing. Brown rice has a low glycemic index (GI), meaning it doesn’t cause your blood sugar to spike after you eat. Studies show that by eating three servings per day of whole grains like brown rice, you can reduce your risk of developing type 2 diabetes by up to 32%. Brown rice contains calcium, iron, manganese, magnesium, potassium, vitamin B1, vitamin B6, phosphorus and selenium. It s always good to mix brown and quinoa rice to get the most benefits. Take care. Hope I have answered your question. Let me know if I can assist you further. Regards, Dr. Pallavi M., Anesthesiologist