Quinoa is a seed and is considered a pseudocereal. The cultivation of this seed was an important crop for the Inca empire, which they came to consider sacred. Its consumption continued for many years in South America although it was not until a few years ago that it reached Europe.
Nowadays you can find quinoa and other foods made with this seed all over the world, especially in nutrition stores and restaurants with natural foods.
But the most important thing is to know everything that its consumption can provide you and know why you should introduce it into your diet. In this article, we explain everything in detail so that you do not have any doubts.
BENEFITS
1. It is incredibly nutritious
Quinoa has more protein than any other grain or seed and offers a complete protein, this means that it contains all the essential amino acids that our body cannot generate on its own. In addition, it is also a great source of calcium and is rich in lysine, vitamin B, iron, and gluten-free.
There is not only white Quinoa but there is also the red and black variety among others.
Here is the nutrient breakdown for 1 cup of cooked quinoa or 185 grams:
- Protein: 8 grams.
- Fiber: 5 grams.
- Manganese: 58% of the RDA.
- Magnesium: 30% of the RDA.
- Phosphorus: 28% of the RDA.
- Folate: 19% RDA
- Copper: 18% of the CDR.
- Iron: 15% of the RDA.
- Zinc: 13% of the RDA.
- Potassium: 9% of the RDA.
- More than 10% of the recommended daily amount of vitamins B1, B2, and B6.
- Small amounts of calcium, B3 (niacin), and vitamin E.
RDA: recommended daily amount
Therefore it contains 222 calories, 39 grams of carbohydrates, and 4 grams of fat. It also contains a small amount of Omega-3 fatty acids.
2. Quinoa contains bioactive substances called Quercetin and Kaempferol
The effects of food on health go beyond the vitamins and minerals with which we are normally familiar. Thousands of nutrients are extremely healthy, these include molecules called flavonoids.
Two flavonoids that have been especially studied are quercetin and kaempferol, which, by chance, are found in large quantities in quinoa. The quercetin content in quinoa is even higher than in typical foods like blueberries.
These molecules have been shown in animal studies to have anti-inflammatory, anti-viral, anti-cancer, and antidepressant effects.
3. It is very high in fiber, much higher than most cereals
Another important benefit of quinoa is that it is high in fiber.
One study analyzed 4 varieties of quinoa and found 17-27 grams of fiber per cup, more than double that of most grains. Boiled quinoa contains much less fiber, gram for gram because it absorbs a lot of water.
Unfortunately, most fiber is insoluble fiber, which does not appear to have the same health benefits as soluble fiber. That said, the soluble fiber content is about 2.5 grams per cup (or 1.5 grams per 100 grams), which is still decent.
Numerous studies are showing that soluble fiber can help lower blood sugar levels, lower cholesterol, increase satiety, and help with weight loss.
4. Quinoa does not contain gluten, it is perfect for people with intolerance
A gluten-free diet can be healthy, as long as it is based on truly gluten-free foods.
Studies have shown that by using quinoa instead of typical gluten-free ingredients such as refined tapioca, potato, corn, and rice flour, you can dramatically increase the nutrients and antioxidant value of the diet.
5. Quinoa is very high in protein and has all the essential amino acids we need
If a food contains all the essential amino acids, it is considered a “complete” protein, which is the case of quinoa.
With 8 grams of quality protein per cup of cooked quinoa (or 4.5 grams per 100 grams), quinoa is an excellent source of plant-based protein for vegetarians and vegans.
6. Quinoa has a low glycemic index
The glycemic index measures how quickly foods raise blood sugar levels.
It is known that the consumption of foods high in the glycemic index can stimulate hunger and contribute to obesity. These foods have also been linked to many of the chronic diseases that are very common today, such as diabetes and heart disease.
Quinoa has a glycemic index of 53, so it is considered low.
7. It is high in minerals, especially Magnesium
In our diets, some minerals, such as potassium, magnesium, zinc, and iron, are absent or scarce.
Interestingly, quinoa is very high in all 4 minerals. It is particularly high in magnesium, one cup contains approximately 30% of the recommended daily allowance of this mineral.
The problem is that quinoa contains a substance called phytic acid, which can bind to these minerals and reduce their absorption. However, by washing quinoa before cooking, you can reduce the phytic acid content and make these minerals more available.
8. Quinoa may have some major metabolic health benefits
Given the large amount of beneficial nutrients, quinoa consumption leads to improvements in metabolic health. Significantly reducing blood sugar, insulin, and triglyceride levels.
9. Quinoa is high in antioxidants
Antioxidants are substances that neutralize free radicals and help fight aging and diseases.
Antioxidant levels increase considerably after quinoa seeds germinate.
10. Quinoa has several characteristics that influence weight loss
Because quinoa is high in fiber, and protein, and has a low glycemic index, it is linked to weight loss and improved health.
To lose weight, you have to consume fewer calories than you burn. You can substitute some of the high carbohydrate foods for a serving of quinoa, for this purpose. Always keep in mind that it also contains carbohydrates.
11. Quinoa is easy to incorporate into your diet
The last point is not a health benefit, but it is a recommendation for your way of eating. The fact that quinoa is an easy element to incorporate into your diet will provide you with all the benefits described so far, in addition to being a quick option, which will be ready in just 15-20 minutes.
Depending on the type of quinoa, it may be important to rinse it with water to get rid of saponins, which are found in the outer layer and can have a bitter taste.
You can buy quinoa at most health food stores and many supermarkets.
WAY TO COOK IT
- Put 2 cups of water in a pot and raise the temperature.
- Add 1 cup of raw quinoa, with a pinch of salt.
- Boil for 15-20 minutes.
- Eat
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