Quinoa or barley: Which grain is better for weight loss?

When we think about losing weight, the first thing we all do is manage our diet. We try to reduce our consumption of junk food and sugary products, so we sometimes go gluten-free. In fact, the past few years have seen an increased search for superfoods that can help us speed up our weight loss journey. And when we look at them, the two food grains that are on everyone’s mind are quinoa and barley.

However, if you are asked to choose one, it makes sense to know the pros and cons of both grains. And to help you out, let Sharanya Shastry, Chief Clinical Nutritionist, Apollo Spectra Hospital, Bengaluru, solve this mystery for you.

Everything you need to know about quinoa

Quinoa is a western grain that was mostly domesticated thousands of years ago by people living in the Andes, especially in Peru and Bolivia. It has gained a lot of attention due to its protein content and incredible balance of essential amino acids. Similar to rice, seeds Quinoa you can use it in soups or to make breakfast cereals. Not only that, quinoa is also used in the production of bakery products such as cookies, bread and chips, among other things.

“In terms of health benefits, quinoa is gluten-free and helps with weight loss because it is rich in fiber. Therefore, it gives satiety or a feeling of satiety. It is also known to improve performance in athletes and is beneficial for diabetics by preventing sugar spikes. People with celiac disease and dyslipidemia also benefit from consuming quinoa,” Shastry tells HealthShots.

One serving of quinoa (about 40 grams) should meet your daily needs.

Read also: From idli sambhar to rajma chawal, here are 7 classic Indian food combinations for weight loss

Everything you need to know about barley

If we talk about barley, it is an ancient grain and is the fourth largest cereal crop in the world with a share of 7% in global cereal production. For those caught unaware, it is Indian grain and is considered very sacred. In fact, it is a functional food in many developed countries, but in India its consumption is limited to hilly areas or tribal areas only. Sattu or missi roti are popular preparations made from barley, especially in the north of India in the states of Haryana, Bihar and Uttar Pradesh.

“barley it is rich in a fiber called beta-glucan, which has been shown to lower postprandial blood glucose and LDL cholesterol. It is also approved as a health-promoting soluble fiber in many countries,” suggests Shastry.

Who is the winner in the weight loss race?

Be it barley or quinoa, both can be beneficial in weight loss. However, it depends on the geography, accessibility and cuisine you are after to choose one of these. “One thing that is always important to remember is that any food that takes time to reach us would lose its nutritional value. So choose the one that is closest to you,” asserts Shastry.

While people may be looking for a gluten-free option, to say the least, they may choose quinoa over barley. But remember that anything that is consumed in excess can inhibit the absorption of calcium, can cause bloating and cause discomfort that leads to some allergic reactions in some people. Therefore, a millet-based preparation once every two days is a good frequency to add to the diet.