Quinoa, a Brown Rice Substitute?

[Gotta Grow]

Hi All,

I am about to start my bulking for the winter and I found this grain called Quinoa and have been substituting it for brown rice in my meals. Any thoughts on the use of this? The values don't look bad and 14 g or protein in 3.5 oz. It tastes pretty good with a slight nutty flavor, but haven't seen anywhere in this area that shows that people have been including it in their diets.

Quinoa, uncooked Nutritional value per 100 g (3.5 oz)
Energy 370 kcal 1540 kJ
Carbohydrates 64 g
- Starch 52 g
- Dietary fibre 7 g
Fat 6 g
- polyunsaturated 3.3 g
Protein 14 g
Water 13
Thiamine (Vit. B1) 0.36 mg 28%
Riboflavin (Vit. B2) 0.32 mg 21%
Vitamin B6 0.5 mg 38%
Folate (Vit. B9) 184 μg 46%
Vitamin E 2.4 mg 16%
Iron 4.6 mg 37%
Magnesium 197 mg 53%
Phosphorus 457 mg 65%
Zinc 3.1 mg 31%

Source: USDA Nutrient database

Thanks

[Twist]

A lot of top people recommend it. I have not bought any yet but it is way better than brown rice. go for it i say

[ADB007]

I eat quinoa every day as a substitute to brown rice. I eat it with my chicken, tuna ect. It tastes great, and is the only grain to contain complete protien (all essential amino acids). It is also a lot more nutritious than any other grain.
I even have it in the morning with sliced banana, peanut butter and boiling water.. better than oats!
I would reccomend it to anyone

[chubbsub]

quinoa is far more nutritous than brown rice, but also has a WAAAAY higher glycemic load....keep your portions small, or reserve it for bulking or PWO

[Gotta Grow]

Great...I'm def in a bulking state for the winter...Thanks all

[zaggahamma]

believe its a little expensive too?

[Narkissos]

quinoa is far more nutritous than brown rice, but also has a WAAAAY higher glycemic load....keep your portions small, or reserve it for bulking or PWO

What?

Much like white rice, the GI and GL of brown varies significantly between strains.

Brown rice's GL ranges from 16 to 22.

Quinoa's GL is 18.

Quinoa is higher in protein *and* fiber per serving... Subsequently, its GI is lower than rice's.

Furthermore, nobody here is going to be eating quinoa without an accompanying protein source.

Your suggestions are overstatements.

[Narkissos]

What?

Much like white rice, the GI and GL of brown varies significantly between strains.

Brown rice's GL ranges from 16 to 22.

Quinoa's GL is 18.

Quinoa is higher in protein *and* fiber per serving... Subsequently, its GI is lower than rice's.

Furthermore, nobody here is going to be eating quinoa without an accompanying protein source.

Your suggestions are overstatements.

1 cup quinoa:

Calories: 222kcals

Fat: 4 gr
Total carbs: 39 gr (5gr fiber; 34gr starch)
Protein: 8 gr

ref: http://www.nutritiondata.com/facts/c...-pasta/10352/2


1 cup rice:

Calories: 216kcals

Fat: 2 gr
Total carbs: 45 gr (4gr fiber; 1 gr sugar; 40gr starch)
Protein: 5 gr

^^(and these nutritional facts vary across strains)

ref: http://www.nutritiondata.com/facts/c...d-pasta/5707/2

[M302_Imola]

Where can you purchase quinoa...I mean do they carry it at Walmart?

[Deltasaurus]

i used quinoa daily and love the stuff just make sure ur rinse it well before cooking

[ADB007]

Where can you purchase quinoa...I mean do they carry it at Walmart?

I usually buy it from a health shop/large pharmacy, but some supermarkets here do carry it

[M302_Imola]

I usually buy it from a health shop/large pharmacy, but some supermarkets here do carry it

cool...thanks!

[Swifto]

I use quinoa daily. Love the stuff.

Quinoa, sweet potatoes and barley.

[apython]

Where can you purchase quinoa...I mean do they carry it at Walmart?

Whole foods sells it.