Quinoa is considered one of the most popular health foods in the world. Quinoa contains fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various useful antioxidants. It has three types: white, red and black. Quinoa is non-GMO, gluten free and is generally grown organically. Quinoa seeds are in the full protein category and contain all the amino acids that the body needs. Plants containing full protein are extremely rare and quinoa is a very popular food for vegetarians. Quinoa can be specified as a healthier protein source than animal protein sources containing saturated fats that raise cholesterol. Since quinoa is a gluten-free food, it is a recommended food source for Celiac patients and gluten-free diets. With quinoa, you can prepare gluten-free breads, buns, quinoa cereals.
Quinoa is one of the recommended foods against constipation, which is the biggest problem of malnutrition in terms of nutrient fiber, thanks to its content of 2 times more nutrients than other grains. Nutrient fiber also provides control of blood sugar in diabetes patients. The abundant manganese in the quinoa protects the body against cell damage during energy production, and helps protect all cells, especially red blood cells, against the negative effects of free radicals. Eating quinoa regularly means you maintain the HDL (good cholesterol) ratio. In addition, some of the components in the quinoa help protect the vessels from inflammatory diseases. Here are more things about quinoa.
It is very Nutritious
Quinoa is a grain product grown for its edible seeds. It is technically not a grain, but a so-called grain. In other words, it is a seed that is prepared and eaten basically similar to a grain. Quinoa was an important product for the Inca Empire. They called quinoa “the mother of all grains” and believed it to be sacred. It has been eaten in South America for thousands of years and has only recently achieved superfood status, becoming a trending food. These days, you can find quinoa and quinoa products all over the world, especially in health food stores and restaurants that emphasize natural foods. It has three main types: white, red and black. This is the nutrient content in 1 cup (157 grams) of cooked quinoa.
Protein: 6.91 grams.
Fiber: 4.40 grams.
Manganese: It meets 49.50% of your daily need.
Magnesium: It meets 25% of your daily need.
Phosphorus: It meets 24% of your daily need.
Folate: It meets 16% of your daily need.
Copper: It meets 15% of your daily need.
Demir: It meets 13% of your daily need.
Zinc: It meets 11.40% of your daily need.
Potassium: It meets 8% of your daily need.
It meets more than 10% of your daily need for vitamins B1, B2 and B6. Provides small amounts of calcium, B3 (niacin) and vitamin E. This comes with a total of 222 calories, containing 39 grams of carbohydrates and 4 grams of fat. It also contains a small amount of omega-3 fatty acids. Quinoa is not GMO, gluten free and is generally grown organically. Although technically not cereal flakes, it is counted as cereal flakes. NASA scientists mostly regarded it as a suitable product for growing in space, due to its high nutrient content, ease of use, and ease of cultivation. The United Nations has declared the “International Quinoa Year” due to its high nutritional value and potential to contribute to food security worldwide.
It Contain Quercetin and Kaempferol
The health effects of genuine foods go beyond the vitamins and minerals you may be familiar with. There are thousands of trace nutrients, some of which are quite healthy. This includes plant antioxidants called flavonoids, which have been proven to offer various health benefits. Two particularly well studied flavonoids are quercetin and kaempferol, both of which are found in high amounts in quinoa.
In fact, the quercetin content of quinoa is even higher than typical high-quercetin foods such as cranberries. Studies in animals have shown that these important molecules have anti-inflammatory, anti-virus, anti-cancer and anti-depressant effects. By including quinoa in your diet, you will significantly increase your total intake of these (and other) important nutrients.
It is Rich in Fiber
Another important benefit of quinoa is its high fiber content. In a study examining 4 types of quinoa, 10-16 grams of fiber was found every 100 grams. This is 17-27 grams per cup. This is very high, twice as much as most grains. Boiled quinoa contains less fiber per gram. Because it absorbs grams of water.
Unfortunately, most of the fiber is insoluble. This does not seem to have the same health benefits as soluble fiber. However, the soluble fiber content in quinoa is still quite good. About 2.5 grams per cup or 1.5 grams per 100 grams. Numerous studies show that soluble fiber can help lower blood sugar levels, lower cholesterol, increase satiety, and weight loss.
It Doesn’t Contain Gluten
According to a study, about a third of people in the US are trying to minimize or prevent gluten. A gluten-free diet can be healthy as long as it is based on foods that are naturally gluten-free. It occurs when people eat gluten-free foods made with refined starches. These foods are no better than their gluten-containing counterparts, as gluten-free snacks are still junk food.
Many researchers view quinoa as a suitable ingredient for people who do not want to give up food such as bread and pasta on gluten-free diets. Studies have shown that using quinoa instead of typical gluten-free ingredients like refined tapioca, potatoes, corn, and rice flour can significantly increase the nutritional and antioxidant value of your diet.
It is Rich in Protein
Protein is produced from amino acids. Nine of these are essential amino acids. Because your body cannot produce them and you need to take them throughout your diet. If a food contains all nine essential amino acids, it’s called a complete protein. The problem here is that many plant foods are deficient in some essential amino acids, such as lysine.
However, quinoa is an exception to this. Because it contains a sufficient amount of all essential amino acids. Therefore, it is an excellent source of protein. It contains more and better protein than most cereals. With 8 grams of quality protein per cup (157 grams), quinoa is an excellent source of plant-based protein for vegetarians and vegans.
It has Benefits on Metabolic Health
It suggests that quinoa can improve metabolic health, as its beneficial nutrient content is high. To date, two studies in humans and rats, respectively, have examined the effects of quinoa on metabolic health. Human-based study found that using quinoa instead of typical gluten-free breads and pastas significantly reduced blood sugar, insulin and triglyceride levels.
Research in rats has shown that adding quinoa to a diet with a high rate of fructose almost completely prevents the negative effects of fructose. However, more research is needed to fully understand the effects of quinoa on metabolic health.
Quinoa Can Help You Lose Weight
To lose weight, you need to burn more calories than you take. Some food properties can cause weight loss by increasing metabolism or reducing appetite. Interestingly, quinoa has many such features. It is rich in protein, making it easier to lose weight by cutting appetite and increasing your metabolic rate. A high amount of fiber can increase the feeling of satiety. This may cause you to consume less calories in general.
The fact that quinoa has a low glycemic index is an important feature since it is associated with low calorie intake in the selection of such foods. Although there is currently no study examining the effects of quinoa on body weight, it seems logical that it might be a useful part of a healthy weight loss diet.
It is Rich in Important Minerals such as Iron and Magnesium
Many people cannot get enough of some important nutrients. This is especially true for some minerals, such as magnesium, potassium, zinc, and iron for women. Quinoa has a very high value in all 4 minerals, especially in magnesium, providing one glass (157 grams) of about 30% of your daily need.
The problem is that it also contains a substance called phytic acid, which can bind these minerals and reduce their absorption. However, by wetting and / or sprouting quinoa before cooking, you can reduce the vegetable acid content and make these minerals more bioavailable. Quinoa is also rich in oxalates, which can reduce calcium absorption and cause problems in some people with recurrent kidney stones.
Easy to Add to your Diet
Although not directly beneficial to health, it is still important that quinoa is very easy to incorporate into your diet. It is also delicious and goes well with many foods. Depending on the type of quinoa, it may be important to rinse with water before cooking to get rid of saponins on the outer layer that have a bitter taste. However, some brands may already be washed and rinsed. You can buy the quino at most health food stores and many supermarkets. It can be ready to eat in as little as 15-20 minutes.
Put 2 cups (200 ml) of water in a saucepan, heat it.
Add 1 cup (145 grams) of raw quinoa with a pinch of salt.
Boil for 15-20 minutes.
Now he must absorb most of the water and have a fluffy look. If done right, it should have a mild, nutty taste and satisfying crunch. You can easily find many healthy and varied recipes for quinoa on the internet, including breakfast bowls, lunches and dinners.