Are you like me? Do you looky-loo at people’s houses and yards when you’re passing by? I’ve done this all my life. When I was little, I remember riding around with my parents on Sunday drives through other neighborhoods, listening to them comment on things they liked — or didn’t. When I was older, I did my own driving and looking. And as a blogger, I’ve been sharing Drive-By Gardens posts for years.
I’m still ogling.
And why not? There’s a smorgasbord of design, artistic statements, and problem-solving efforts out there, free for sampling with your eyeballs. Here are a few homes in Denver’s Washington Park neighborhood that caught my eye over the summer.
Tulip house
This one I call the Tulip House (see top picture). Craftsman-style tulips grace the garden gate, brick pillars, and window grilles on the upper story. These folks are all-in on tulips.
It’s a charming accent. If anyone is interested in similar tiles, I’ve seen them online at Motawi Tileworks and at local stores like Modern Bungalow.
Meadowy ranch garden
I love this meadowy, shades-of-green garden laid out in front of a retiring, dark-brick ranch.
Harmonizing with the brick, a flat boulder is surrounded by purple coneflower, blue oat grass, alliums, and a yellow-flowering plant. That Christmas-tree conifer in the background is the perfect Colorado accent.
Side view
A flagstone path curves through bristly firs or spruces or whatever they are to the front door.
One more glimpse. Is the back like this too? I’d love to see it.
Fairy-tale cottages
At one end of Washington Park are two houses that look straight out of a fairy tale with their curvy, wavy, wood-shingled roofs.
The oldest, built in 1913, is the Causey-Sterne House. It has so much character.
I’ve spotted a few other houses with bent-shingle roofs around the neighborhood, but they’re unusual. I can’t help wondering what level of skill and budget are required to maintain these work-of-art roofs.
Modern house pollinator garden
There are modern houses in the neighborhood too. This one has a naturalistic meadow garden for a front yard, with a sign proclaiming it’s part of Wash Park’s Pollinator Corridor. I plan to join next spring or summer, after I overhaul the front garden.
Lattice peek-a-boo fence
A chocolate-brown lattice fence caught my eye at this house. I like the way it defines the private backyard while still allowing peek-a-boo glimpses — very friendly.
Ivy league
This small brick bungalow has an entry gable cloaked with ivy — a fairy-tale touch of its own.
House of seven gables
There are gables galore at this handsome house with green roof tiles. Notice the flowering yucca design of the storm door.
Kaleidoscope yard
At this house, a garden kaleidoscope sits invitingly along the sidewalk.
A step stool offers kids a boost to peek into the lens.
It’s trained on a planter bowl, which earlier this summer was filled with colorful pansies.
Mirrors in the tube turn the flowers into a shifting prismatic image. What a fun gift to the neighborhood this is.
Waterwise sidewalk garden
At this house, a narrow bed along the sidewalk is bursting with colorful, waterwise perennials like yarrow, aster, and hummingbird trumpet, plus grasses like ‘Blonde Ambition’ blue grama.
What a happy garden to walk past.
My eyes are peeled for beautiful moments like these on every walk. Thanks, neighbors!
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“Gardens of Texas is not your typical door stop/coffee table book filled with beautiful images of gardens you can never hope to achieve. The photography is definitely inspiring, but Pam’s thoughtful, detailed storytelling and “Try This At Home” features…makes one feel empowered to create similar garden magic….This is what I’ll curl up with on late August afternoons when the mercury in Austin soars and I’m stuck indoors.”
Gardens of Texas: Visions of Resilience from the Lone Star State is here! It’s for anyone who loves gardens or the natural beauty of Texas. Find it on Amazon, other online book sellers, and in stores everywhere. More info here.
Ripe mangoes and coconut milk are an ideal base for creamy lactose-free sherbet. No need for an ice cream maker with this recipe, just freeze the mixture, break it into chunks and blend it until it turns into a smooth soft serve!
Very ripe mangoes work best here, but if they aren’t sweet enough for your liking, add 1–2 tbsp of honey to the mixture before freezing.
You’ll get close to a full serving of fruit with this dessert, plus a satisfying creaminess from the dairy-free coconut milk.
Active time: 20 minutes | Total time: 5 hours, 20 minutes
3-Ingredient Mango Sherbet
Ingredients
2 large (550g each) ripe mangoes
1 13.5 fl oz can (400g) coconut milk
1/2 orange, juice and zest
2 tbsp honey (optional)
Directions
Hold the mango on a cutting board with the slender side facing you. Cut off the right side of one of the mangoes, avoiding the tough pit that runs down the center of the fruit. Flip the mango and cut the other side off of the flat pit in the center. Cut the mango flesh into 1-in wide slices. Trim away the peel and discard. Cut away any more flesh on the top and bottom of the fruit and add to the blender, too. Repeat with the other mango. Discard pits.
Add the coconut milk, orange juice and orange zest to the blender (if using, add honey as well). Blend until smooth. Pour through a fine-mesh sieve into a freezer-safe baking dish or non-reactive metal baking dish and freeze until solid, about 5 hours.
Let the frozen mixture stand at room temperature for 5–10 minutes. Break the mixture up into chunks with a fork and add to the blender. Blend, stopping the blender once or twice to move the frozen chunks around with a rubber spatula or wooden spoon, until the mixture is smooth and the ice crystals have been broken up. Serve immediately or store in an airtight container for up to 2 months. Let soften a bit at room temperature if the sherbet is too firm to scoop.
Ripe mangoes and coconut milk are an ideal base for creamy lactose-free sherbet. No need for an ice cream maker with this recipe, just freeze the mixture, break it into chunks and blend it until it turns into a smooth soft serve!
Very ripe mangoes work best here, but if they aren’t sweet enough for your liking, add 1–2 tbsp of honey to the mixture before freezing.
You’ll get close to a full serving of fruit with this dessert, plus a satisfying creaminess from the dairy-free coconut milk.
Active time: 20 minutes | Total time: 5 hours, 20 minutes
3-Ingredient Mango Sherbet
Ingredients
2 large (550g each) ripe mangoes
1 13.5 fl oz can (400g) coconut milk
1/2 orange, juice and zest
2 tbsp honey (optional)
Directions
Hold the mango on a cutting board with the slender side facing you. Cut off the right side of one of the mangoes, avoiding the tough pit that runs down the center of the fruit. Flip the mango and cut the other side off of the flat pit in the center. Cut the mango flesh into 1-in wide slices. Trim away the peel and discard. Cut away any more flesh on the top and bottom of the fruit and add to the blender, too. Repeat with the other mango. Discard pits.
Add the coconut milk, orange juice and orange zest to the blender (if using, add honey as well). Blend until smooth. Pour through a fine-mesh sieve into a freezer-safe baking dish or non-reactive metal baking dish and freeze until solid, about 5 hours.
Let the frozen mixture stand at room temperature for 5–10 minutes. Break the mixture up into chunks with a fork and add to the blender. Blend, stopping the blender once or twice to move the frozen chunks around with a rubber spatula or wooden spoon, until the mixture is smooth and the ice crystals have been broken up. Serve immediately or store in an airtight container for up to 2 months. Let soften a bit at room temperature if the sherbet is too firm to scoop.
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Qu’est-ce qui distingue les meilleures options de casino en ligne ?
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Comment débuter dans les casinos en ligne
Débuter avec les casinos en ligne n’est pas aussi compliqué qu’il y paraît. Suivez ces étapes simples pour vous lancer dans l’aventure du jeu en ligne en toute confiance :
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Lorsque vous choisissez un casino en ligne, il est important de prendre en considération plusieurs aspects pratiques qui peuvent enrichir votre expérience de jeu. Vérifiez la variété des jeux disponibles : les meilleurs casinos offrent une vaste sélection allant des machines à sous aux jeux de table comme le blackjack et la roulette. De plus, le choix des fournisseurs de jeux joue un rôle essentiel dans la qualité de l’expérience. Les développeurs réputés garantissent des graphismes de haute qualité et un gameplay fluide.
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Les casinos en ligne présentent plusieurs avantages qui en font une option attrayante pour les joueurs en Belgique. Tout d’abord, l’accessibilité est un point fort : vous pouvez jouer depuis chez vous ou en déplacement, à tout moment. De plus, les bonus offerts par les casinos en ligne sont souvent plus généreux que ceux des casinos terrestres, ce qui peut considérablement augmenter votre capital de jeu.
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La sécurité est primordiale lorsqu’il s’agit de jeux d’argent en ligne. Il est essentiel de choisir des casinos qui disposent de licences valides, ce qui garantit que la plateforme respecte les normes de sécurité en vigueur. En Belgique, les autorités de régulation s’assurent que les casinos en ligne offrent un environnement de jeu sûr et équitable. Vérifiez également les systèmes de cryptage utilisés pour protéger vos données personnelles et financières.
Un bon casino en ligne met à votre disposition une section dédiée à la sécurité, expliquant les mesures prises pour protéger les joueurs. N’hésitez pas à consulter les avis des utilisateurs pour vous assurer de la fiabilité du site avant de vous inscrire.
Pourquoi choisir un casino en ligne en Belgique
Choisir un casino en ligne en Belgique vous permet de bénéficier d’une expérience de jeu à la fois riche et sécurisée. Avec des plateformes spécifiquement adaptées aux joueurs belges, vous aurez accès à des jeux conçus pour répondre à vos attentes. De plus, les réglementations en place garantissent la protection des joueurs, offrant ainsi un cadre légal rassurant pour vos activités de jeu.
En 2026, le classement des meilleurs casinos en ligne en Belgique met en avant des plateformes qui se distinguent non seulement par la variété de leurs jeux, mais aussi par leur service client réactif et leurs offres promotionnelles attractives. N’hésitez pas à faire vos recherches pour trouver le casino en ligne qui vous correspondra le mieux et débuter votre aventure de jeu en toute confiance.
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Los indicadores principales a revisar antes de unirse a 1win Casino
Antes de registrarse en un casino en línea, es esencial considerar varios factores que pueden influir en su experiencia de juego. 1win Casino, con más de 15,000 juegos, incluye opciones populares como tragamonedas, ruleta y blackjack, lo que lo convierte en un destino atractivo para los entusiastas del juego. Además, su generoso bono de bienvenida del 500% para los nuevos jugadores en Argentina es un atractivo considerable. Sin embargo, es crucial evaluar aspectos como la seguridad, las opciones de pago y el soporte al cliente para asegurarse de que el operador sea confiable.
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Cómo realizar retiros rápidos y seguros
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Fall walkabout in Washington Park
Washington Park is looking fallish. On a recent stroll, I enjoyed fall perennials in flower, lake views, and turning trees.… Read More
Denver’s Washington Park is looking fallish. On a recent stroll around Grasmere Lake, I enjoyed fall perennials still in flower…
…and trees turning rusty.
On closer inspection, however, the lindens looked more drought stressed than autumnal.
Biking by
Or maybe it’s a combo of drought stress and fall.
Those suffering lindens (please hang in there!) make a pretty frame for lake views.
This park is magical to me — an oasis in the middle of the city.
Big cottonwoods lean over historic Smith’s Ditch, which snakes through the park. It was Denver’s first irrigation canal, dug by plow between 1860 and 1867.
It ran 27 miles to bring water to the park, where an open section still flows today. I often see kids and dogs playing in it.
Tree-framed view of Wash Park’s boathouse on Smith Lake
The walk home
I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!
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“Gardens of Texas is not your typical door stop/coffee table book filled with beautiful images of gardens you can never hope to achieve. The photography is definitely inspiring, but Pam’s thoughtful, detailed storytelling and “Try This At Home” features…makes one feel empowered to create similar garden magic….This is what I’ll curl up with on late August afternoons when the mercury in Austin soars and I’m stuck indoors.”
Gardens of Texas: Visions of Resilience from the Lone Star State is here! It’s for anyone who loves gardens or the natural beauty of Texas. Find it on Amazon, other online book sellers, and in stores everywhere. More info here.
How Many Steps a Day to Lose Weight? Goals, Tips & More
Find out how many steps a day you need to lose weight, how walking supports calorie burn, and how to set a realistic daily step goal with MyfitnessPal.
Trying to figure out if quinoa or rice belongs on your plate? It really comes down to what you’re craving and what your goals are. Let’s break down the nutrition and how each one holds up in the kitchen so you can pick the winner for your next meal.
What Is the Difference Between Quinoa and Rice?
Quinoa and rice often play the same role on the plate. Both can be used in bowls, stir-fries, soups, salads, and meal prep.
But they are not the same food.
Quinoa is technically a seed, though it is often eaten like a grain. A review in Food Frontiers describes quinoa seed as a pseudocereal, which means it is used like a cereal grain even though it comes from a different type of plant. (5)
Nutrition note: These numbers can vary slightly by rice type, brand, serving weight, and cooking method.
So, Is Quinoa Better Than Rice?
Sometimes, yes. But it depends on what you want from the meal.
If your goal is more protein and fiber, quinoa is the stronger choice. The table above shows that quinoa has more protein and fiber per cooked cup than both cooked brown rice and cooked white rice. (1, 2, 3)
Quinoa also has a strong plant-protein profile. Research reviews describe quinoa protein as complete because it provides all essential amino acids. (5)
But “better” does not always mean “best for every meal.”
Brown rice is still a whole grain. White rice can still fit into meals, especially when it is paired with foods like beans, lentils, vegetables, eggs, tofu, fish, chicken, or yogurt-based sauces. White rice can also be useful around training and workouts, since its easily digestible carbs can help replenish glycogen and fuel performance when you need quick energy. (2,8,9)
Instead of treating quinoa and rice like an either-or choice, think about what your body needs from the meal,” Joanna Gregg, RD, MyFitnessPal Registered Dietitian, says. “Quinoa can work well when you’re trying to increase protein and fiber, while rice may be the better fit when you want something simple, versatile, or easy on the stomach.
Quinoa vs Rice Glycemic Index
The glycemic index, or GI, ranks carbohydrate-containing foods by how they affect blood sugar compared with a reference food. GI can be useful, but it is not perfect. Values can vary by food type, processing, region, and cooking method. (6)
Based on the 2021 international GI tables, cooked quinoa has a GI of 53, cooked brown rice 65, and cooked white rice 73 — making quinoa the lower-GI option of the three. (7)
It’s also worth noting that rice has a wide range of GI values. The 2021 international GI tables note that rice can be high, medium, or low GI depending on the variety and preparation method. (6)
“When choosing what is best for your meal, don’t look at the grain alone,” Joanna Gregg says. “Start with the portion, then look at what else is on the plate. Protein, fiber-rich foods, and fats eaten with carbohydrates can also affect rate of digestion and how blood sugar responds. (7)
If you track meals in MyFitnessPal, compare the full plate. Looking at protein, fiber, total carbs, and calories together can give you a clearer picture than looking at quinoa or rice alone.
How To Choose the Right Grain for Your Meal
There is no need to pick one forever. Quinoa, brown rice, and white rice can all fit. The best choice depends on what you need from that meal.
Choose quinoa when you want to bulk up the protein and fiber. It works well in grain bowls, lunch salads, stuffed squash, veggie burgers, and meal-prep containers. (1)
“White rice is still a useful grain for many meals,” Gregg says. “Sometimes the most helpful move is simply adding foods around it, like vegetables, beans, tofu, eggs, fish, or chicken, so the meal feels more complete.”
If blood sugar is a focus, consider the full meal and portion size, not just the grain. GI values vary, and your own response may differ. (6, 7)
If budget is the priority, rice may be easier to buy in bulk. You can add protein and fiber with beans, lentils, frozen vegetables, tofu, eggs, canned fish, or leftover chicken.
Frequently Asked Questions (FAQs)
Is quinoa better than brown rice?
Quinoa has more protein and fiber per cooked cup, so it may be the better pick when those nutrients are your priority. Brown rice is still a whole grain and can be a good choice when you want the taste and texture of rice. (1, 3, 4)
Is quinoa better than white rice?
For protein and fiber, yes. Quinoa has more protein and fiber than one cooked cup of enriched long-grain white rice. White rice is lower in fiber, but it can still be the right choice for certain meals, recipes, or preferences. (1, 2)
Is brown rice healthier than white rice?
Brown rice is a whole grain, while white rice is a refined grain because the bran and germ have been removed. Brown rice also has more fiber per cooked cup than enriched long-grain white rice. (2, 3, 4)
Which has a lower glycemic index, quinoa or rice?
Cooked quinoa is often listed with a lower glycemic index than cooked white rice and cooked brown rice. But rice GI values can vary by variety and preparation method. (6, 7)
Can you mix quinoa and rice?
Yes. Mixing quinoa and rice can give you the texture of rice with some extra protein and fiber from quinoa. It is also a simple way to ease into quinoa if you do not want to swap out rice completely. (1, 2)
Bottom Line
Think of quinoa vs rice as a meal-building choice, not a winner-takes-all contest.
Quinoa has the edge for protein, fiber, and the GI values listed above. Brown rice is still a solid whole-grain rice option. White rice can also fit, especially when it is part of a meal with protein, vegetables, beans, or healthy fats or as an easily digestible option. (1, 2, 3, 4, 7)
Use quinoa when you want the grain to work a little harder nutritionally. Use rice when it fits the dish. And if you want a clearer view of how either one fits your day, logging the full meal in MyFitnessPal can help you compare more than just the grain.
Body Recomposition: How to Lose Fat and Gain Muscle at the Same Time
Body recomposition lets you lose body fat and gain muscle at the same time. Learn the diet and training approach MyFitnessPal’s RDs recommend for recomp.
Trying to figure out if quinoa or rice belongs on your plate? It really comes down to what you’re craving and what your goals are. Let’s break down the nutrition and how each one holds up in the kitchen so you can pick the winner for your next meal.
What Is the Difference Between Quinoa and Rice?
Quinoa and rice often play the same role on the plate. Both can be used in bowls, stir-fries, soups, salads, and meal prep.
But they are not the same food.
Quinoa is technically a seed, though it is often eaten like a grain. A review in Food Frontiers describes quinoa seed as a pseudocereal, which means it is used like a cereal grain even though it comes from a different type of plant. (5)
Nutrition note: These numbers can vary slightly by rice type, brand, serving weight, and cooking method.
So, Is Quinoa Better Than Rice?
Sometimes, yes. But it depends on what you want from the meal.
If your goal is more protein and fiber, quinoa is the stronger choice. The table above shows that quinoa has more protein and fiber per cooked cup than both cooked brown rice and cooked white rice. (1, 2, 3)
Quinoa also has a strong plant-protein profile. Research reviews describe quinoa protein as complete because it provides all essential amino acids. (5)
But “better” does not always mean “best for every meal.”
Brown rice is still a whole grain. White rice can still fit into meals, especially when it is paired with foods like beans, lentils, vegetables, eggs, tofu, fish, chicken, or yogurt-based sauces. White rice can also be useful around training and workouts, since its easily digestible carbs can help replenish glycogen and fuel performance when you need quick energy. (2,8,9)
Instead of treating quinoa and rice like an either-or choice, think about what your body needs from the meal,” Joanna Gregg, RD, MyFitnessPal Registered Dietitian, says. “Quinoa can work well when you’re trying to increase protein and fiber, while rice may be the better fit when you want something simple, versatile, or easy on the stomach.
Quinoa vs Rice Glycemic Index
The glycemic index, or GI, ranks carbohydrate-containing foods by how they affect blood sugar compared with a reference food. GI can be useful, but it is not perfect. Values can vary by food type, processing, region, and cooking method. (6)
Based on the 2021 international GI tables, cooked quinoa has a GI of 53, cooked brown rice 65, and cooked white rice 73 — making quinoa the lower-GI option of the three. (7)
It’s also worth noting that rice has a wide range of GI values. The 2021 international GI tables note that rice can be high, medium, or low GI depending on the variety and preparation method. (6)
“When choosing what is best for your meal, don’t look at the grain alone,” Joanna Gregg says. “Start with the portion, then look at what else is on the plate. Protein, fiber-rich foods, and fats eaten with carbohydrates can also affect rate of digestion and how blood sugar responds. (7)
If you track meals in MyFitnessPal, compare the full plate. Looking at protein, fiber, total carbs, and calories together can give you a clearer picture than looking at quinoa or rice alone.
How To Choose the Right Grain for Your Meal
There is no need to pick one forever. Quinoa, brown rice, and white rice can all fit. The best choice depends on what you need from that meal.
Choose quinoa when you want to bulk up the protein and fiber. It works well in grain bowls, lunch salads, stuffed squash, veggie burgers, and meal-prep containers. (1)
“White rice is still a useful grain for many meals,” Gregg says. “Sometimes the most helpful move is simply adding foods around it, like vegetables, beans, tofu, eggs, fish, or chicken, so the meal feels more complete.”
If blood sugar is a focus, consider the full meal and portion size, not just the grain. GI values vary, and your own response may differ. (6, 7)
If budget is the priority, rice may be easier to buy in bulk. You can add protein and fiber with beans, lentils, frozen vegetables, tofu, eggs, canned fish, or leftover chicken.
Frequently Asked Questions (FAQs)
Is quinoa better than brown rice?
Quinoa has more protein and fiber per cooked cup, so it may be the better pick when those nutrients are your priority. Brown rice is still a whole grain and can be a good choice when you want the taste and texture of rice. (1, 3, 4)
Is quinoa better than white rice?
For protein and fiber, yes. Quinoa has more protein and fiber than one cooked cup of enriched long-grain white rice. White rice is lower in fiber, but it can still be the right choice for certain meals, recipes, or preferences. (1, 2)
Is brown rice healthier than white rice?
Brown rice is a whole grain, while white rice is a refined grain because the bran and germ have been removed. Brown rice also has more fiber per cooked cup than enriched long-grain white rice. (2, 3, 4)
Which has a lower glycemic index, quinoa or rice?
Cooked quinoa is often listed with a lower glycemic index than cooked white rice and cooked brown rice. But rice GI values can vary by variety and preparation method. (6, 7)
Can you mix quinoa and rice?
Yes. Mixing quinoa and rice can give you the texture of rice with some extra protein and fiber from quinoa. It is also a simple way to ease into quinoa if you do not want to swap out rice completely. (1, 2)
Bottom Line
Think of quinoa vs rice as a meal-building choice, not a winner-takes-all contest.
Quinoa has the edge for protein, fiber, and the GI values listed above. Brown rice is still a solid whole-grain rice option. White rice can also fit, especially when it is part of a meal with protein, vegetables, beans, or healthy fats or as an easily digestible option. (1, 2, 3, 4, 7)
Use quinoa when you want the grain to work a little harder nutritionally. Use rice when it fits the dish. And if you want a clearer view of how either one fits your day, logging the full meal in MyFitnessPal can help you compare more than just the grain.
Trying to figure out if quinoa or rice belongs on your plate? It really comes down to what you’re craving and what your goals are. Let’s break down the nutrition and how each one holds up in the kitchen so you can pick the winner for your next meal.
What Is the Difference Between Quinoa and Rice?
Quinoa and rice often play the same role on the plate. Both can be used in bowls, stir-fries, soups, salads, and meal prep.
But they are not the same food.
Quinoa is technically a seed, though it is often eaten like a grain. A review in Food Frontiers describes quinoa seed as a pseudocereal, which means it is used like a cereal grain even though it comes from a different type of plant. (5)
Nutrition note: These numbers can vary slightly by rice type, brand, serving weight, and cooking method.
So, Is Quinoa Better Than Rice?
Sometimes, yes. But it depends on what you want from the meal.
If your goal is more protein and fiber, quinoa is the stronger choice. The table above shows that quinoa has more protein and fiber per cooked cup than both cooked brown rice and cooked white rice. (1, 2, 3)
Quinoa also has a strong plant-protein profile. Research reviews describe quinoa protein as complete because it provides all essential amino acids. (5)
But “better” does not always mean “best for every meal.”
Brown rice is still a whole grain. White rice can still fit into meals, especially when it is paired with foods like beans, lentils, vegetables, eggs, tofu, fish, chicken, or yogurt-based sauces. White rice can also be useful around training and workouts, since its easily digestible carbs can help replenish glycogen and fuel performance when you need quick energy. (2,8,9)
Instead of treating quinoa and rice like an either-or choice, think about what your body needs from the meal,” Joanna Gregg, RD, MyFitnessPal Registered Dietitian, says. “Quinoa can work well when you’re trying to increase protein and fiber, while rice may be the better fit when you want something simple, versatile, or easy on the stomach.
Quinoa vs Rice Glycemic Index
The glycemic index, or GI, ranks carbohydrate-containing foods by how they affect blood sugar compared with a reference food. GI can be useful, but it is not perfect. Values can vary by food type, processing, region, and cooking method. (6)
Based on the 2021 international GI tables, cooked quinoa has a GI of 53, cooked brown rice 65, and cooked white rice 73 — making quinoa the lower-GI option of the three. (7)
It’s also worth noting that rice has a wide range of GI values. The 2021 international GI tables note that rice can be high, medium, or low GI depending on the variety and preparation method. (6)
“When choosing what is best for your meal, don’t look at the grain alone,” Joanna Gregg says. “Start with the portion, then look at what else is on the plate. Protein, fiber-rich foods, and fats eaten with carbohydrates can also affect rate of digestion and how blood sugar responds. (7)
If you track meals in MyFitnessPal, compare the full plate. Looking at protein, fiber, total carbs, and calories together can give you a clearer picture than looking at quinoa or rice alone.
How To Choose the Right Grain for Your Meal
There is no need to pick one forever. Quinoa, brown rice, and white rice can all fit. The best choice depends on what you need from that meal.
Choose quinoa when you want to bulk up the protein and fiber. It works well in grain bowls, lunch salads, stuffed squash, veggie burgers, and meal-prep containers. (1)
“White rice is still a useful grain for many meals,” Gregg says. “Sometimes the most helpful move is simply adding foods around it, like vegetables, beans, tofu, eggs, fish, or chicken, so the meal feels more complete.”
If blood sugar is a focus, consider the full meal and portion size, not just the grain. GI values vary, and your own response may differ. (6, 7)
If budget is the priority, rice may be easier to buy in bulk. You can add protein and fiber with beans, lentils, frozen vegetables, tofu, eggs, canned fish, or leftover chicken.
Frequently Asked Questions (FAQs)
Is quinoa better than brown rice?
Quinoa has more protein and fiber per cooked cup, so it may be the better pick when those nutrients are your priority. Brown rice is still a whole grain and can be a good choice when you want the taste and texture of rice. (1, 3, 4)
Is quinoa better than white rice?
For protein and fiber, yes. Quinoa has more protein and fiber than one cooked cup of enriched long-grain white rice. White rice is lower in fiber, but it can still be the right choice for certain meals, recipes, or preferences. (1, 2)
Is brown rice healthier than white rice?
Brown rice is a whole grain, while white rice is a refined grain because the bran and germ have been removed. Brown rice also has more fiber per cooked cup than enriched long-grain white rice. (2, 3, 4)
Which has a lower glycemic index, quinoa or rice?
Cooked quinoa is often listed with a lower glycemic index than cooked white rice and cooked brown rice. But rice GI values can vary by variety and preparation method. (6, 7)
Can you mix quinoa and rice?
Yes. Mixing quinoa and rice can give you the texture of rice with some extra protein and fiber from quinoa. It is also a simple way to ease into quinoa if you do not want to swap out rice completely. (1, 2)
Bottom Line
Think of quinoa vs rice as a meal-building choice, not a winner-takes-all contest.
Quinoa has the edge for protein, fiber, and the GI values listed above. Brown rice is still a solid whole-grain rice option. White rice can also fit, especially when it is part of a meal with protein, vegetables, beans, or healthy fats or as an easily digestible option. (1, 2, 3, 4, 7)
Use quinoa when you want the grain to work a little harder nutritionally. Use rice when it fits the dish. And if you want a clearer view of how either one fits your day, logging the full meal in MyFitnessPal can help you compare more than just the grain.
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