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Quinoa – Gluten-Free Healthy Meal

gluten free

What is Quinoa?

Quinoa was initially called “the mother grain” the grain has become known as a ‘superfood.’ Quinoa nutrition have revealed that the food is a significant boost to your overall health

Nutritional benefits of quinoa

A 100g serving of cooked quinoa provides:

  • 120 Kcal/503KJ
  • 4.4g protein
  • 1.9g fat
  • 19.4g carbohydrate
  • 2.8g fiber
  • 17mg calcium
  • 64mg magnesium

Quinoa makes a valuable dietary inclusion for those following a vegan or plant-based diet. Quinoa has an excellent amino acid profile like buckwheat, containing all nine essential amino acids.

Diet

Quinoa contains bitter-tasting compounds called saponins that keep insects away without the need for pesticides. They are mainly concentrated in the outer coating of quinoa. Manufacturers can easily remove saponins by rinsing quinoa with water. Although producers of most packaged quinoa have already removed most of the saponins, people may wish to give it an extra rinse before consuming it.

Benefits of Quinoa

Quinoa health benefits are vast and expansive. If you are looking to up your daily health regime and improve your diet, adding this (not) grain is an easy way to do so. 

  1. Protein-Rich with Amino Acids

quinoa

The primary feature of a healthy diet is protein, and the essential macronutrient is ideal for muscle growth, recovery, brain function, and overall health. One of the significant quinoa health benefits is its high proportion of protein, coupled with the dense fabric of amino acids.

Nine amino acids are essential, as your body cannot produce them and needs to obtain them through your diet. Quinoa contains all nine and is referred to as a complete protein. 

  1. Heaps of Fiber

In four different varieties of quinoa, there was a range of between 10 and 16 grams of fiber per 100 grams. While that doesn’t sound like much to the lamen, it’s roughly double that of most grains.

  1. Tones of Iron

As a general rule, most people don’t get enough iron. One quinoa health benefit is its dense mineral concentration, which offers around 30 percent of your recommended daily intake. However, one thing to consider is that it also contains a substance called phytic acid, which can reduce iron absorption. You can reduce the phytic acid content and make the iron more easily absorbed by soaking the quinoa before cooking.

  1. Full of Lysine

One significant quinoa benefit is the high-quality lysine stores found in each cup, and the acid helps to transport fat across your cells to be burned for energy. Increasing your quinoa intake may help your body to regulate energy stores and fat deposits better, making you feel more alert and active during the day.

  1. Low Glycemic Index

Often referred to as “Low GI,” this is an essential health trait. Your glycemic index is a measure of high quickly a food raises your blood sugar levels, so eating high glycemic index foods, such as sugar, can spike your energy levels before falling. In the case of the quinoa plant, the low glycemic index carbohydrate will provide you with longer-lasting energy over a sustained period, ideal for daily consumption.

  1. Rich in Magnesium

Protein Rich with Amino Acids

Like iron, quinoa nutrition makes a heavy on magnesium, and this mineral is critical for muscle recovery and overall wellness as it aids in the stimulation of muscle fibers. Once again, look to soak the quinoa before cooking to remove the phytic acid.

  1. High in Flavonoids

Quinoa is a plant seed, not a grain. The food has a high proportion of plant-specific antioxidants known as flavonoids. Among them, quercetin and kaempferol are highly beneficial due to their anti-inflammatory, anti-viral, and anti-depressant properties.

  1. High in Antioxidants

fiber

Quinoa is extremely high in antioxidants, which is a significant health benefit. These substances help fight age and protect the body against several challenging diseases and illnesses.

  1. May Help You Lose Weight

One of the significant health benefits of quinoa is its metabolic impact. Being high in protein, quinoa nutrition research shows that the food can increase metabolism and significantly reduce appetite. Further, the rich density of fiber can make you feel fuller for longer, which may work to suppress your appetite, making you eat fewer calories.

  1. Gluten-Free

people are trying to reduce their gluten intake, which is a significant reason why quinoa is picking up traction. Naturally gluten-free and nutritionally dense, quinoa makes an ideal option for those unable to eat gluten grains, such as those with coeliac disease. Quinoa is better for gut and digestive health than refined gluten alternatives like rice or potato flour.

  1. May lower the risk of chronic disease

 

Quinoa is high in anti-inflammatory phytonutrients, which make it potentially beneficial for human health in preventing and treating disease. Quinoa contains small amounts of heart-healthy omega-3 fatty acids and, compared to common cereals, has a higher monounsaturated fat content.

  1. May help balance blood sugar

Quinoa may improve triglyceride levels and improve blood sugar management.

  1. May improve gut health

Quinoa may improve gut health by enhancing the diversity of beneficial gut bacteria, reducing the inflammatory symptoms of conditions like colitis, and acting as a prebiotic. Quinoa supplies the fuel for healthy gut bacteria, allowing them to thrive.

  1. Digestive Health

Quinoa is an excellent source of fiber. Fiber can prevent or treat constipation and lower your risk of intestinal cancers. It also helps you feel full longer, which may help with weight loss.

  1. Heart Health

quiona

Maintaining a healthy weight is essential for heart health. The fiber in quinoa can also help with cholesterol and blood sugar levels, lowering your diabetes and heart disease risk. Quinoa is rich in antioxidants, which can prevent damage to your heart and other organs. A diet high in antioxidants has been linked with a decreased risk of heart disease.

Applications

  • It is easy to incorporate quinoa into the diet, and people can use it instead of rice in any recipe. Its small grains cook to tender in as little as 15 minutes.
  • Quinoa has a subtle nutty taste that makes it a versatile ingredient. It can play a role in baking or as a breakfast grain, and quinoa also works well in hot side dishes, cold salads, and burgers.

Cooked Quinoa for Use in Recipes

  • To make 3 cups of cooked quinoa:
  • Place 1 cup raw quinoa in a fine mesh colander and rinse for at least 30 seconds.
  • Mix 2 cups water and the rinsed quinoa in a saucepan and bring to a boil.
  • Decrease heat and simmer for 10-20 minutes until all of the water has been absorbed.
  • Cover the pot, remove it from the heat, and let it steam for five more minutes.

Precaution

Quinoa is among the least allergenic of ‘grains’ with rare allergic reactions to it. However, natural compounds coating the seeds called saponins may cause some adverse reactions. Removing these compounds by thoroughly rinsing or pre-soaking quinoa before use is possible.

General FAQs

Why is quinoa a superfood?

Quinoa is rich in fiber, minerals, antioxidants, and all nine essential amino acids, making it one of the healthiest and most nutritious foods on the planet.

Can you eat quinoa to lose weight?

While quinoa is rich in carbs, it is also high in protein, increasing metabolism and reducing appetite significantly. The increased amount of fiber may increase feelings of fullness, making you eat fewer calories overall.

Is quinoa better for you than rice?

While quinoa and brown rice contain similar calorie counts and dietary fiber, quinoa has slightly higher amounts of protein and lower carbohydrates per serving, making it marginally better for you.