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3 reasons to replace rice with quinoa if weight loss is your goal

Quinoa for weight loss is already a very well known grain! But is it really helpful? Confused? Let a nutritionist tell you.
quinoa for weight loss
Eating quinoa for weight loss is a healthy choice. Image courtesy: Shutterstock
Aayushi Gupta Updated: 23 Oct 2023, 12:03 pm IST
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From starving yourself to trying every fad diet—you go through a lot to lose weight. But sometimes it hardly shows any improvement in the weighing machine. And it can dampen your motivation. When it comes to weight loss, exercise and diet both play an important role. But not everyone is able to understand and follow a weight loss friendly diet and due to which people also make mistakes. So, if you are worried about losing those extra kilos, you must exclude rice from your diet and include quinoa for weight loss.

In recent times, quinoa, a grain that can be opted instead of rice, is quite popular. Lot of experts too are recommending quinoa for weight loss.

Is quinoa healthy?

Due to its high protein content and exceptional balance of key amino acids, quinoa, a western grain, has become very popular. It mostly comes in two varieties, red and white, and is rich in proteins, zinc, vitamins, healthy fats, phosphorus, magnesium, minerals, antioxidants, and other nutrients. Quinoa is also gluten-free. In fact, because quinoa has a low glycemic index and is advised for diabetes patients, it also helps with blood sugar levels.

quinoa for weight loss
Quinoa is nutritious. Image courtesy: Shutterstock

To help you out understand how quinoa helps in weight loss, Health Shots got in touch with dietitian Vidhi Chawla of Fisco Diet Clinic.

How does quinoa help with weight loss?

Chawla says, “You should replace white rice with quinoa in your diet. This small change can be beneficial for your long term goals!” Here are reasons why quinoa is a healthy choice for weight loss:

1. Keeps you full for longer

Quinoa contains insoluble fibre. Hence, when you include it in your diet, it makes you feel heavy or full for a long time and you avoid overeating.

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2. Rich in protein and fibre

“It is also rich in proteins and dietary fibers that helps you maintain a very good metabolism and thereby your food cravings vanish helping you maintain the calorie intake,” says Chawla.

3. Good for gut

Fiber, an essential component for health, is abundant in quinoa. Your diet may benefit from including more fiber-rich foods if you want to maintain your weight and promote intestinal health.

Quinoa is also high in manganese which helps maintain your bone health and reduces inflammation and helps with thyroid and hormonal imbalances. It’s quite easy and quick to cook and you can anytime spice it up with herbs. Make this small shift in your diet today itself.

quinoa for weight loss
Enjoy this delicious recipe. Image courtesy; Shutterstock

Check out a tasty way to consume quinoa

Prepare this orange pistachio quinoa salad recipe at home and enjoy!

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  • 1 cup water
  • 2 cups rinsed quinoa
  • Chopped lettuce
  • 1 cup rinsed and drained Chickpeas
  • 1 can drained oranges
  • 1 sliced cucumber
  • Salt
  • Pepper


Step 1: Boil water in a pan and add quinoa to it
Step 2: Reduce the heat , simmer and cover for 12 minutes
Step 3: In a large bowl add all the veggies and cooled quinoa later grate orange zest in another bowl and add some orange juice add it to the mixture
Step 4: Whisk the mixture in some oil, salt and mixture and it’s ready to serve.

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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