Le riz peut-il être remplacé par le quinoa dans nos recettes ? Cette nutritionniste répond à la question !

For a long time in the shadows, the quinoa invited itself in a few years on the stalls, in the recipes and until the heart of nutritional debates. Considered a healthier optionhe shakes up habits and sometimes shades with rice, yet unbeatable pillar in many cultures.

on protein wealth And in fibers makes it a weight argument on the plates of those looking to eat better. But behind the trend, the Rice Guard of solid assets : a discreet flavor, a familiar texture, and an excellent ability to adapt to all the kitchens in the world.

Should we abandon one for the benefit of the other? Not necessarily, according to the nutritionnists mirked galatiquestioned by Real Simple. For her, the challenge is not to decide, but to understand What everyone can bring as needed.

Far from being rivals, quinoa and rice can completely coexist in a balanced diet. The idea is not to follow fashion, but make lit choicesdepending on his lifestyle, tastes and health objectives.

Rice or Quinoa: What do nutritionists really say?

No need to draw up against each other: for Miranda Galati, these two starchy foods have their place in a balanced diet. “Quinoa and rice can both integrate into a healthy diet. If you like both, I encourage you to alternate “says the nutritionist.

Make on variety According to her, the key remains to benefit from a wide range of nutrients. That said, the match is not completely zero: the quinoa prevails of a short head, thanks to its more impact favorable on blood sugar and its higher nutritional density.

Plus fiber -richbut also in essential minerals such as phosphorus, potassium and zinc, precious For bones and musclesthe quinoa checks a few more boxes.

“Quinoa surpasses rice in terms of blood sugar regulationand nutrition density, because it contains fibers, vitamins, as well as additional minerals“she says. She therefore recommends “to opt most often for quinoa”.

And for rice lovers, No frustration to have : “There are many ways to add additional mineralsto compensate for the difference “she reassures. It is up to everyone to compose their plate by playing on the right accompaniments.

Can quinoa really make the rice forget?

If we had to designate a serious replacement for rice On our plates, quinoa would undoubtedly hold the rope. Easy to marry, Chameleon in the kitchenhe invites himself both in salads and in simmer dishes or pan -fried vegetables.

“Quinoa is an excellent rice substitute if you are looking for a nutrient“explains the nutritionist Miranda Galati, who underlines the simplicity of the exchange: “Simply prepare the quinoa according to the Packaging instructionsand change 200 g of rice for the same quantity of quinoa “.

But for this replacement to gain flavor, it is better do not be satisfied with water. The specialist recommends cooking the seeds in a chicken brothbefore raising them from a net of lemon and fresh herbs.

A simple, but effective tip, which allows quinoa not to be satisfied with a lining role and to become, in his own way, A full -fledged base.

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