Health Benefits of Quinoa
Quinoa, pronounced as Keen-wah is a pseudo-cereal and is a variety of seed cooked, and eaten, similar to that of a grain. Hence, it has topped the charts of all the grains and named the super grain. It is a flowering plant belonging to the same Amarnath family, and this annual plant is grown for its healthy edible seeds and and hence we have highlighted the health benefits of Quinoa and the top 10 reasons of why it good for you to have it in your diet.
Quinoa is gluten-free and considered an excellent substitute for rice for gluten-intolerant people. Quinoa and its different varieties, and other quinoa products are now available all over the world. Highly nutritious and loaded with all the essential proteins, quinoa is touted for its incredible health benefits. Let us get ahead to learn all the reasons why eating quinoa is healthy.
1. Quinoa is high in fiber
Quinoa is known for its high fiber content. Nearly one cup of cooked quinoa has 6 gm of fiber, which is high when compared to other grains.
A diet high in fiber can help keep your weight in check and reduce the risks of many health conditions such as high blood pressure, constipation, and high cholesterol.
2. Good source of plant protein
Quinoa is considered a vegan source of protein. If you are turning vegan, you can up your protein intake by including a cup of cooked quinoa as it offers nearly 8.14 gm of protein.
Quinoa provides a wide range of amino acids essential for promoting muscle development, boosting immune health, and other metabolic functions. Unlike other grains, it is high in lysine, which plays a vital role in the synthesis of protein.
3. Provides antioxidants
Quinoa has a good dose of antioxidants than other grains, in a gluten-free diet. The antioxidants in quinoa can help neutralize free radical damage and help reduce the risks of developing many diseases. Few studies have even mentioned that sprouting could increase its antioxidant content as well.
4. Has a Low Glycemic Index(GI)
GI is a measure to check how your blood sugar levels improve with the intake of foods. Eating foods that have low GI could help reduce the risks of diabetes and certain heart diseases.
Quinoa has a GI of 53, which is pretty low. However, keep track of your carbs since this food is a little high in carbs as well.
5. Good source of plant compounds
Quinoa contains plant compounds: Quercetin and Kaempferol, both these flavonoids are found in large quantities. These potent plant antioxidants have many health benefits good for your overall health.
6. High in vital minerals
Many people might not get enough essential nutrients, particularly magnesium and iron. If you are one among those, start including quinoa in your diet.
Quinoa is high in minerals such as magnesium, zinc, potassium, and iron. Nearly one cup of cooked quinoa can provide around 30% of RDA.
7. A good substitute for gluten intolerants
Quinoa is gluten-free: It is an excellent substitute, and incorporating it helps to increase the nutrient and antioxidant value of your diet.
8. Aids in weight loss
Restricting your calorie intake might help you lose weight. So, you need to include foods in your diet that keeps you full for longer and curb your appetite. Quinoa is one such food that is high in protein, fiber and has a low GI. Few studies have revealed that all these properties fit the check-boxes to promote weight loss.
9. Helps combat inflammation
Quinoa has compounds known as saponins, which are known to have anti-inflammatory properties. Including it in your diet could help reduce the risks of inflammatory conditions such as arthritis, osteoporosis.
10. Good for digestion
Few studies revealed the quinoa is one of the easily digestible grains, and people who started eating quinoa have noticed a vast improvement in their digestive health. All thanks to its fiber content, quinoa is one of the best foods to be included in the diet to keep your gut healthy.
11. Improves metabolic health
According to a human-based study, including this gluten-free bread in the diet helped improve metabolic health by reducing insulin, blood sugar, and triglyceride levels. However, further research is necessary.
12. Easy to incorporate
Reducing the cooking time is yet another benefit with quinoa. Depending on the type and variety of quinoa, it is easy to cook it in and around 20 minutes. It can be cooked just like any other staple grain.
The healthiest way to cook it is: Add one cup of quinoa to a pot filled with two cups of water. Boil it for 20 minutes or until it is done. It absorbs water and gives a mild nutty flavor. You may prepare porridge, pasta, use it for baking or include it in the salads. Consuming it can make you feel satiated and taste equally good.
Conclusion
Rich in nutrients, protein, antioxidants, fiber, quinoa is one of the nutritious and healthy foods available on the earth. It is versatile, easy to cook, and can either be purchased online or at your nearby grocery store. You can find many nutritious recipes for quinoa ideal for breakfast, salads, lunch, and dinners.
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