Home » Health Benefit » Quinoa or rice? THESE superfood ‘swaps’ are JUST as good for you

Quinoa or rice? THESE superfood ‘swaps’ are JUST as good for you


Expert Rob Hobson said there are alternatives to the super

Rob Hobson, registered dietitian and nutritionist said: “Every week feels like there is a new ‘super’ being promoted in the media or to take the place of honor on the shelves of supermarkets.

“These foods can be very attractive as they promise to improve our lives in some way or increase our intake of nutrients out of the scale.

“From beet for black pudding through a long trail of ancient grains and even insects, there is no end of food is believed to offer benefits increase the superior body. Even the darkest foods have made the headlines recently, including duckweed and milk cockroaches, which just goes to show excessive use of this term.

with all the fuss about certain foods can be difficult to make sense of the true health benefits are as commotion around ‘super’ also smudge perceptions about the nutritional content of everyday foods, making them look inferior in some way.

the following list shows some of the alternatives every day some of the most popular ‘super’. not that you should not enjoy the latest food trends and fads, but the list shows that you can still derive a similar set of nutrients from food every day and even save a few pounds in your back pocket.


Spelt can be six times the price

pearled spelled vs pearled barley

pearled spelled can be used to make rice, sushi and salads based on grains as well as a way of bulking soups, stews and casseroles.

Spelt is very similar to the pearled barley, but can cost up to six times the price. pearled barley takes time to cook than Spelt and has a slightly different texture but can be used identically.

Rob says: “There is very little nutritional difference between the two grains and both offer a source of fiber, magnesium, iron and zinc.”

Pearl BarleyGETTY

Pearl Barley is cheaper than spells

quinoa vs brown rice

One of the original ‘super’, this grain has long been associated with the health conscious.

quinoa can be used as a substitute for rice or added to salads, soups and stews. Although much more readily available these days, it can still be a little hard to find, depending on the access you have to a health food store or large supermarket.

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quinoa has a profile slightly better nutrients than brown rice both with a slightly higher amount of protein with a full range of amino acids.

quinoa also contains more fiber and high amounts of minerals such as iron and magnesium.. However, this does not mean that brown rice is nutritionally inferior, because it also contains a good source of fiber and similar mineral although slightly lower


Rob says: “quinoa not come at a higher cost at three times that of rice, which can make a difference if you are feeding a family and probably not worth worth it given the health benefits of brown rice are over significant.”


Kales It is a super food, but broccoli is just as good, experts say

Kale vs broccoli

Rob said: “Kale definitely not it was very attractive for years, but its addition to juices and raw salads have boosted their profile.

“Kale is very nutritious, but they can not survive solely on kale and other leafy dark green can just be healthy, especially when eaten with a lot of other brightly colored vegetables.

“Other green vegetables such as broccoli are much more readily available and are cheaper to buy if you’re watching the food budget. Broccoli is also more widely available as an all vegetables instead of pre-prepared

Rob added: “. Nutritionally both vegetables are a good source of nutrients such as magnesium, folic acid and vitamins K, A and C, but occur at slightly higher in kale, which also contains iron and calcium.

“This green vegetable fashionable makes a great option to include in your diet, but all vegetables are ‘super’ and separate from one another is a little misleading, since all are a good source of nutrients in the diet.

include seven servings of fruits and vegetables every day to get the most benefit from this food group. this comes after it was revealed eat broccoli three times a week reduces the Cancer risk.

Broccoli GETTY

The green vegetable is so good for you, say expertds

Almond milk vs milk semi-skimmed cow

nut milk will continue to be popular right now that people are looking for alternatives to cow’s milk.

what is not so obvious to most people is that these alternatives fashion actually are nutritionally inferior to good milk last cow fashion ., unless you make your milk nuts from scratch, which can help increase your bone mineral content adding more nuts in the recipe

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Rob says: “milk of nuts purchased the store can be a good alternative for people who are looking for something different to pour on your cereal or looking for an alternative herbal (such as vegetarians or those with lactose intolerance) but are generally lower in protein, calcium and vitamin B12, although many products are fortified with certain vitamins and minerals.

“The choice of organic cow’s milk can help avoid hormones and antibiotics used in farming procedures, but even this is significantly cheaper than a nut milk commercially prepared.

Almond milkGETTY

Almond milk is a popular alternative to cow’s milk

Goji berries vs sultanas

These little shriveled berries have been used for centuries in Chinese medicine.

Goji berries contain vitamins a, riboflavin and iron. Although hailed as a “super food” the evidence is quite weak for any claim of health claims to enhance immunity, cardiovascular disease and life expectancy.

These berries have a premium cost and are almost eight times more expensive than wrinkled like nuts.

Sultanas do not contain high levels of nutrients such as wolfberry, especially vitamin a, which is the result of the content of beta-carotene that gives Goji berries their bright orange and red. Both fruits contain plant compounds that act as antioxidants in the body as well as a good source of fiber.

Rob said: “Eat a wide range of brightly colored foods (including dried fruits) will provide more than enough vitamins and minerals in your diet.

Cow's milkGETTY

Cow’s milk is as good as almonds milk


The the alternatives are cheaper, so, argue Rob

This is the general diet

Rob says: “The food survey show that a significant number of people are lacking certain nutrients and this can make certain ‘super’ seem more attractive and quick way to increase your nutritional intake.

“However, while ‘super’ may seem more interesting, given the hype and fancy packaging, you can get as much benefit by getting back to basics and understanding that all foods have something to offer nutritionally.

“there is nothing wrong with enjoying the new and interesting foods, but try to focus on the inclusion of a greater variety of foods and make better decisions that contribute to their overall diet instead put their faith in a single food alone. “

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