Quinoa vs Couscous: Which is healthier?

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Quinoa and couscous are two of the most popular and most used grains in the world. They are a favourite among health-conscious people as well. Quinoa and couscous are prominent substitutes for rice and pasta. Since they have a similar appearance and texture, it is easy to confuse the two but they have different nutritional profiles and taste different too. If you haven’t been able to choose the healthiest option for yourself in the fight between quinoa vs couscous, let’s help you out. After all, choosing the right type of grain is crucial to maintain overall health.

What is quinoa?

Quinoa, scientifically known as Chenopodium quinoa Willd, is a grain-like seed that originates from the Andean region of South America. It has been cultivated for thousands of years and is considered a superfood due to its high nutritional content. Quinoa is naturally gluten-free, making it suitable for people with gluten intolerance. It is a complete protein, meaning it contains all nine essential amino acids, which are rare in plant-based foods. Quinoa is high in vital fatty acids, minerals, vitamins, dietary fibres, and carbs, all of which have favourable hypoglycemic benefits, as found in a study published in the journal Foods.

Nutritional value of quinoa

Here is the breakdown of the nutritional value of the quinoa, as found in a study published in Nutrients.

Protein: 9 gram

Fibre: 5 gram

Fat: 3.5 gram

Vitamins: 40-50 milligrams

Minerals: 6.8 milligrams

Carbohydrates: 39 grams

What are the benefits of quinoa?

Quinoa has rightfully earned its reputation as a superfood due to its impressive nutritional profile. Here are some potential benefits of quinoa.

1. Rich in nutrients

Quinoa is an excellent source of important vitamins and minerals, as per a study published in the journal Nutrients. It is high in magnesium, a mineral that plays an important role in various biological functions such as energy production, blood pressure management, and muscle and nerve function. Quinoa also contains iron, which is required for oxygen transport in the blood. Also, high in potassium, which is essential for maintaining blood pressure and heart function. Quinoa contains B vitamins, including folate and thiamine, which promote various metabolic processes and contribute to overall well-being.

2. High in protein

One of quinoa's distinguishing features is its entire protein composition, as found in a study published in the Journal of Cereal Science. It has all nine essential amino acids, making it an excellent protein source for vegetarians and vegans. Protein is necessary for tissue development and repair, immunological function, and promoting satiety.

3. Supports weight loss

Quinoa has a high fibre content and plays a significant role in weight management. Fibre helps you feel full for longer, reducing overall calorie intake. Moreover, quinoa has a low glycemic index, meaning it helps regulate blood sugar levels, preventing sudden spikes and crashes that can lead to overeating and weight gain, as found in a study published in the journal Diabetology.

4. Improves digestive health

“The fibre in quinoa acts as a prebiotic, feeding the beneficial bacteria in your gut. This promotes a healthy gut microbiome, which is crucial for digestion, nutrient absorption, and immune function. Fibre also helps prevent constipation by promoting regular bowel movements,” explains nutritionist Sushmita N.

5. It is gluten-Free

Gluten is a protein found in wheat, barley, and rye, as found in a study published in the Journal of Gastroenterology and Hepatology. This makes bread and other baked foods chewy texture. However, gluten might cause stomach issues for certain people. This condition is known as celiac disease. “For individuals with celiac disease or gluten sensitivity, quinoa is a safe and nutritious alternative to wheat-based grains. It can be used in various dishes, from breakfast bowls to salads and baked goods, without compromising on taste or nutrition,” suggests the expert.

6. Helps manage blood sugar levels

Quinoa helps to regulate blood sugar levels, as found in Frontiers in Physiology. It has a low glycemic index (GI), which means that it is digested slowly, preventing rapid spikes in blood sugar. This gradual release of glucose helps maintain stable blood sugar levels, which is particularly beneficial for individuals with diabetes or those aiming to manage their weight. Additionally, quinoa has a high fibre content aids in blood sugar regulation, which delays the absorption of glucose, limiting rapid increases.

Side effects of quinoa

While quinoa is generally safe for most people, it can cause side effects in some individuals, including:

1. Digestive issues: Quinoa contains saponins, which can cause stomach irritation in some people if not properly rinsed before cooking. This can lead to bloating, gas, or diarrhoea.

2. Allergic reactions: Some individuals may be allergic to quinoa, leading to symptoms such as itching, hives, or digestive distress.

3. Oxalate content: Oxalates are naturally occurring compounds found in many plants, including quinoa. Consuming too much of it can lead to kidney stones, as found in a study published in the Frontiers in Medicine. Quinoa is high in oxalates, which can contribute to the formation of kidney stones in susceptible individuals.

How to incorporate quinoa in your diet?

Quinoa is versatile and can be used in a variety of dishes. Here are some easy ways to add quinoa to your diet, as recommended by the expert.

1. Salads: Quinoa makes a great base for salads, offering a hearty, protein-packed alternative to lettuce or pasta.

2. Bowls: Create a quinoa bowl with vegetables, protein (like tofu or chicken), and a healthy dressing for a balanced meal.

3. Breakfast: Use quinoa as a base for a breakfast bowl with fruits, nuts, and drizzle some honey or maple syrup over it.

4. Soups and stews: Add cooked quinoa to soups or stews for added texture and enhanced nutritional value.

5. Side dish: Serve quinoa as a side dish instead of rice, and season with herbs and spices.

What is couscous?

Couscous is a type of pasta made from tiny granules of semolina wheat, as found in a study published in Foods. It is a staple food in North African cuisine, particularly in countries like Morocco, Algeria, and Tunisia. Traditionally, couscous is prepared by steaming the granules until they become light and fluffy. It is often served as a side dish or mixed with vegetables, meats, and spices to create hearty and flavourful meals. Couscous is known for its quick preparation time and versatility, making it a popular choice for both simple and complex dishes.

Nutritional value of couscous

Here is the breakdown of the nutritional value of the couscous, as found in a study published by the US Department of Agriculture.

Protein: 3.79 grams

Fibre: 1.4 grams

Fat: 0.16 grams

Carbohydrates: 23.3 grams

Calcium: 8 milligrams

Iron: 0.3 milligrams

Magnesium: 8 milligrams

What are the benefits of couscous?

Couscous, a popular grain in North African cuisine, offers a unique blend of flavour to any dish. Let's explore the health benefits of couscous:

1. Low in fat

Couscous has a naturally low-fat content since it is prepared mostly from semolina wheat, a form of durum wheat, as per a study published in the journal Foods. Semolina wheat is naturally low in fat, and the process of making couscous does not include a lot of fat. Unlike other grains that are fried or coated in oil, couscous is normally cooked in water or broth to keep the lipid level low. This makes couscous a healthy and enjoyable option for people wanting to limit their fat consumption.

2. High in protein

“While couscous does not contain as much protein as quinoa does, it still provides a decent amount of plant-based protein. It is not a complete protein like quinoa and it does contain some essential amino acids, which are the building blocks of protein. However, it contains plant-based protein, which is essential for muscle maintenance, repair, and overall growth and development,” explains the expert.

3. Rich in selenium

Couscous is an excellent source of selenium, a powerful antioxidant that helps protect cells from damage caused by free radicals. Selenium is an essential mineral that provides numerous health benefits. It is an effective antioxidant that helps your body repair damaged cells and reduces inflammation, as found in a study published in the International Journal of Biomedical Science. Couscous also affects thyroid health. It is necessary for optimal thyroid gland function, protecting it from harm and contributing to hormone synthesis.

Side effects of couscous

Couscous, a popular grain, is generally considered safe for most people to consume. However, like any food, excessive consumption can lead to certain side effects. Here are some potential side effects of couscous.

1. Digestive issues

If you consume too much couscous, it can lead to digestive problems such as bloating, gas, and constipation. This is because couscous contains fibre, which can be beneficial for digestion but can also cause discomfort if consumed in excess.

2. Weight gain

Couscous is a carbohydrate-rich food, and excessive consumption can contribute to weight gain. If you are trying to manage your weight, it is important to consume couscous in moderation and balance it with other healthy foods.

3. Nutrient deficiencies

While couscous provides some nutrients, it is not a complete source of all essential vitamins and minerals. If you rely solely on couscous for your nutrition, you may develop deficiencies in certain nutrients. It is important to include a variety of foods in your diet to ensure you are getting all the necessary nutrients.

How to incorporate couscous in your diet?

Couscous can be enjoyed in several ways. Here are some simple ways as suggested by the expert.

1. Salads: Use couscous as a base for salads, mixed with vegetables, herbs, and a light dressing for a refreshing dish.

2. Side dish: Serve couscous as a side dish alongside grilled meat, fish, or roasted vegetables, seasoned with spices and herbs.

3. Main course: Combine couscous with protein sources like chicken, lamb, or chickpeas, along with vegetables and spices, to create a filling main course.

4. Stuffed vegetables: Use cooked couscous as a stuffing for vegetables like bell peppers, zucchini, or tomatoes, baked until tender.

Quinoa vs couscous: Know the key differences

1. Origin

Quinoa is a seed from the Andean region of South America, while couscous is a type of pasta made from semolina wheat and is common in North African cuisine.

2. Nutritional content

Quinoa is higher in protein and fibre than couscous and is also a complete protein. Couscous, however, contains more selenium, a powerful antioxidant that helps to protect cells from damage caused by free radicals.

3. Gluten-free

Quinoa is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivity, whereas couscous contains gluten.

4. Preparation

Quinoa requires rinsing and boiling, which takes about 15-20 minutes, while couscous is typically steamed or soaked in hot water and takes only about 5 minutes to prepare.

Quinoa vs couscous: Which is healthier?

When comparing quinoa and couscous in terms of health, quinoa generally comes out on top due to its higher protein content, complete amino acid profile, and higher fibre content. Quinoa is also gluten-free, making it a more inclusive option for those with gluten intolerance. However, couscous is still a nutritious option, particularly for those looking for a quick, low-fat side dish. The choice between the two ultimately depends on your health, dietary needs, and preferences.