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Health
Quinoa is extremely versatile in the kitchen and is an excellent source of fiber and protein, as well as oxidants and minerals. It is gluten-free, low on the glycemic index, and has already become very popular among fans of eating healthier foods,
Grains that are refined lose most of the fiber, iron and vitamins present in whole grains. Including whole grains in your diet can help reduce the risk of diabetes, heart disease and cancer.
Richer in protein than any other grain, quinoa is so nutritious that NASA used it to feed astronauts on long-term space missions.
Grains that are refined lose most of the fiber, iron and vitamins present in whole grains. Including whole grains in your diet can help reduce the risk of diabetes, heart disease and cancer.
Richer in protein than any other grain, quinoa is so nutritious that NASA used it to feed astronauts on long-term space missions.
Considered a smart carbohydrate choice because it is slowly absorbed, quinoa has been cultivated in South America since ancient times, mainly by the native peoples of the Andes. (1)
What is quinoa
Quinoa is a grain crop grown for its edible seeds. These seeds are what we call quinoa
Although it is often grouped together with cereal grains such as oats and barley, quinoa is actually a pseudo grain, meaning that it looks like a cereal, but actually isn't. There are several types of quinoa such as red, black and red.
There are various types of quinoa, such as red, black and white, with a slight difference in taste, only those who are used to it will notice the slight difference.( 2)
Each cup of 185gram quinoa contains (3 )
Calories: 222
Protein: 8 grams
Fat: 3.55 grams
Carbohydrates: 39 grams
Fiber: 5 grams
Folate: 19% of the daily value
Vitamin B6: 13% of the daily value
Vitamin E: 8% of the daily value
Copper: 39% of the daily value
Iron: 15% of the daily value
Zinc: 18% of the daily value
Manganese: 51% of the daily value
Magnesium: 28% of the daily value
Potassium: 7% of the daily value
Phosphorus: 22% of the daily value
The benefits
The health effects of real foods go beyond the vitamins and minerals they provide.
For example, quinoa contains several plant compounds that can benefit health in a variety of ways.
High in fiber
Another important benefit of quinoa is its high fiber content. A 1-cup serving (185 grams) of cooked quinoa contains 5.18 grams of fiber. That's about 18% of the current DV of 28 grams
Quinoa contains more fiber than several other popular grains, such as brown rice.
For example, a 1-cup serving (195 grams) of cooked brown rice contains 3.51 grams of fiber, which is 1.67 grams less than the same serving of quinoa.(4 )
Adding fiber-rich foods such as quinoa to your diet can help digestive health by promoting regular bowel movements and feeding beneficial bacteria in the gut.(5)
It also helps to maintain a healthy body weight by promoting satiety. Combining fiber-rich foods, such as quinoa, with protein-rich foods can help you feel full for longer and cut down on portions.
Antioxidant and anti-inflammatory
Contains antioxidant and anti-inflammatory plant compounds. Two plant flavonoid compounds that have been particularly well studied are quercetin and kaempferol. These are the main flavonoids found in quinoa (6)
Quercetin and kaempferol have anti-inflammatory qualities and act as antioxidants in the body, which means they help protect cells from damage caused by unstable molecules called free radicals.
Consuming more flavonoid-rich foods, such as quinoa, can help promote general health and protect against certain diseases and overall mortality. (7)
Low glycemic index
Quinoa has a glycemic index of 53, which is considered low. Because of this, it can help regulate blood sugar levels and prevent chronic diseases A glycemic index of 55 or less is considered low.
This means that it won't cause such a dramatic rise in blood sugar. This is because it contains fiber and protein, which slow down the digestion process.
A study published in the Journal of Medicinal Food showed the potential of a diet of Peruvian Andean grains, including quinoa, to help control type 2 diabetes and the hypertension associated with it
Source of protein
Quinoa is often referred to as a complete protein. This is because it contains all nine essential amino acids that your body cannot produce on its own.
Quinoa is a good source of protein, providing 8 grams per cooked cup (185 grams)
Experts consider it an “almost complete” protein because it contains low amounts of certain amino acids, such as lysine.(8 )
Quinoa is a good way to supplement your daily protein intake.
Source of important vitamins and minerals
Some studies show that many children and adults don't consume enough vitamins and minerals, including folic acid, potassium, iron and magnesium (9)
Eating quinoa regularly can help you meet your needs for magnesium, potassium, iron, fiber and folate, a vitamin that is especially important during pregnancy due to its role in fetal growth and development.
Beneficial for metabolic health
A 2020 study of 40 older adults had participants eat 0.5 ounces (15 grams) of quinoa flour cookies daily for 28 days.
At the end of the study, the participants who ate quinoa cookies had significantly greater reductions in LDL (bad) cholesterol, total cholesterol and body weight than those who ate wheat-based cookies.( 9)
A 2017 study that included 50 overweight or obese people had the participants consume (50 grams) of quinoa daily for 12 weeks.
Those who ate quinoa had significant reductions in triglyceride levels compared to the control group and a group that consumed (25 grams) of quinoa a day.
Gluten-free
Quinoa is gluten-free and is a nutritious choice for people who want or need to cut gluten out of their diet.
Unlike gluten-free products made with refined ingredients with low nutritional value, quinoa is a good source of nutrients such as fiber, folate, zinc and magnesium.
Important
It is important to note that quinoa contains anti-nutrients, including: saponins,
tannins, phytic acid.
These can bind to certain nutrients, such as iron and magnesium, and reduce their absorption.
If you rinse, soak or sprout the quinoa before cooking, you can reduce the anti-nutrient content and make these minerals more bioavailable
Quinoa is also quite rich in oxalates. This can cause concern if you have recurrent kidney stones because oxalates can contribute to this condition ( 1, 2, 3 )
How to incorporate it into your diet
Quinoa is also tasty and goes well with many sweet and savory foods, just cook it and get creative.
It's important to rinse it with water before cooking to get rid of the saponins. These are found naturally in the outer layer and can taste bitter.
You can buy sprouted quinoa, which has a reduced anti-nutrient content and can help improve nutrient absorption (5, 6).
How to cook quinoa
It takes about 15-20 minutes to be ready to eat. Rinse the quinoa well using a fine mesh sieve.
For every cup of quinoa, use 2 cups of water in a saucepan and bring to the boil over high heat.
You can add a pinch of salt and boil for 15-20 minutes.
Some prefer it crispy and others prefer it soft. If you prefer it less crispy, lower the heat and cook it more slowly.
You can substitute it for rice, add it to salads or soups.
In the case of sweet dishes you can sweeten with honey or coconut sugar, or fruit jam and make a delicious dessert.
Another idea is to add it to bread, cake or cookie recipes.
Or make a sweet porridge by cooking quinoa with coconut milk, fresh fruit, nuts, cinnamon and so on.
In conclusion
The results suggest that quinoa has a positive effect on health, but diet and lifestyle as a whole work together when it comes to lowering the risk of disease.
Following a dietary pattern rich in foods with high nutritional value, high in protein and fiber, and low on the glycemic index is a smart choice for protecting health and reducing disease risk factors.