Quinoa is a whole grain that is quickly gaining popularity due to its numerous health benefits. Quinoa seeds can be prepared and consumed similarly to most cereals, but the quinoa plant is more akin to spinach and beetroot. This adaptable, nourishing plant has seeds and leaves that people can consume. Quinoa is grown in more than 120 distinct varieties by farmers. However, white, red, and black quinoa are the most famous varieties found in supermarkets.
Health benefits of Quinoa
As the need for simple-to-grow, wholesome, gluten-free grain substitutes has risen over the past two decades, quinoa's appeal has grown exponentially.
Quinoa is not only nutrient-dense, but it also has other health benefits. These are the top five benefits of quinoa.
Packed with nutrients
Some essential minerals, such as folate, magnesium, zinc, and iron, are abundant in quinoa. Additionally, it contains a lot of fibre and protein, two essential nutrients to satisfy you. Quinoa is cultivated for its edible seeds and is pronounced as KEEN-wah.
Quinoa is a pseudocereal grain, although it is frequently mixed with cereal grains like oats and barley. To put it another way, it is essentially a seed that is treated and consumed like cereal. The pseudocereal grains buckwheat and amaranth are other examples.
High in fibre
Quinoa's large fibre content is a significant additional advantage. Quinoa is cooked and has 5.18 grammes of fibre per 1-cup (185-gram) portion. That is roughly 18% of the 28-gram DV.
Quinoa has a higher fibre content than other cereals, including brown rice. For instance, one cup (195 grams) of cooked brown rice has 3.51 grammes of fibre per portion, 1.67 grammes less than the same amount of Quinoa.
Fibre-rich foods like Quinoa, which encourage regular bowel motions and feed the good bacteria in your stomach, can support your digestive health. A high-fibre diet can also help you maintain a healthy body weight. Increased sensations of fullness are aided by fibre.
Gluten free
Individuals with gluten intolerance, including those diagnosed with non-celiac gluten sensitivity and celiac disease, are advised to refrain from consuming foods that contain gluten. Those who adhere to a gluten-free diet must opt for substitutes free from gluten, particularly in the case of cereals such as wheat, barley, and rye, which are known to contain gluten.
Because it is inherently gluten-free, quinoa is a wholesome option for those who need to or want to eliminate gluten. Quinoa is an excellent source of nutrients that gluten-free diets frequently lack, such as iron, compared to gluten-free products produced with refined ingredients like fibre, folate, zinc and magnesium.
Good source of protein
In one prepared cup (185 grams) of Quinoa, there are 8 grammes of protein. Many people refer to quinoa as a whole protein. This is because it includes each of the nine essential amino acids, which your body cannot produce independently.
However, specialists contend that quinoa should not be regarded as a complete protein due to its low amount of amino acids, such as lysine. Because of this, experts recommend that quinoa be classified as a nearly whole protein rather than a complete protein.
In either case, Quinoa is an excellent source of protein and including it in your diet can help you get the daily recommended amount of protein.
This is particularly true for people who consume only plants, such as vegans. Quinoa, beans, tofu, and various veggies can be quickly combined to create a plant-based meal and high in protein.
Rich in vitamins and minerals
Many individuals don't consume enough of some essential nutrients. For instance, research indicates that many kids and people don't get enough of the vitamins and minerals folate, potassium, iron, and magnesium.
Numerous health issues can arise if you don't consume enough fibre. Quinoa contains a lot of fibre and several vitamins and nutrients typically lacking in people's diets.
Regularly consuming quinoa can satisfy your needs for magnesium, potassium, iron, fibre, and folate. Folate is vital during pregnancy because of its role in foetal growth and development.
Quinoa contains antinutrients, including:
- Saponins
- Tannins
- Phytic acid
These may attach to specific vitamins and minerals, such as iron and magnesium, and lessen their absorption. However, you can alleviate the antinutrient content and increase the bioavailability of these nutrients by rinsing, soaking, or sprouting the quinoa before cooking. Quinoa contains a lot of oxalates as well. Since oxalates can lead to kidney stones, this could raise concerns if you have them frequently.
Quinoa Nutrition Facts
Quinoa has an exceptional nutritional foundation overall. Whole grains like Quinoa are considered great forms of fibre, protein, B vitamins, and iron compared to refined grains. Aside from these essential nutrients, Quinoa also has a high protein content, which makes it one of the best sources of other nutrients.
Quinoa is a high-protein, low-fat grain choice because protein makes up 15% of the grain. It also naturally contains no gluten, is high in fibre, and contains various essential vitamins and minerals, such as magnesium and vitamin B.
A nutrient breakdown for 1 cup (185 grams) of cooked Quinoa includes:
- Calories: 222
- Protein: 8 grams
- Fat: 3.55 grams
- Carbohydrates: 39 grams
- Fibre: 5 grams
- Folate: 19% of the daily value (DV)
- Vitamin B6: 13% of the DV
- Vitamin E: 8% of the DV
- Copper: 39% of the DV
- Iron: 15% of the DV
- Zinc: 18% of the DV
- Manganese: 51% of the DV
- Magnesium: 28% of the DV
- Potassium: 7% of the DV
- Phosphorus: 22% of the DV
Different Types of Quinoa
Surprisingly, the Whole Grains Council lists over 120 distinct varieties of Quinoa. Although quinoa can appear in a broad range of colours, including purple, the three most prevalent hues in supermarkets are white (also known as ivory or yellow), red, and black.
It's interesting to note that these three quinoa varieties cook and taste differently. While red and black quinoa are known to retain more of their shape and colour after cooking, white quinoa has a fluffy post-cook texture.
Black quinoa tastes a little crunchier and a little richer than red or white quinoa, and it also has a heartier flavour and chewier texture than the mild, bitter flavour of white quinoa.
Quinoa was primarily distributed in its natural seed shape after its popularity spike.
However, numerous additional product modifications have since begun to surface. Nowadays, every store has quinoa flakes (steamed Quinoa rolled into thin, nearly transparent flakes for faster cooking) and quinoa flour for alternative baking. That's not all, though. Quinoa chocolate, chips, and pasta are available for genuinely quinoa-obsessed people.
Side effects of eating Quinoa
Quinoa is one of the grains least likely to cause allergic responses. However, some unfavourable responses might be brought on by saponins, natural substances that coat the seeds. Quinoa can be rinsed entirely or pre-soaked to remove these substances before use.
How to Prepare Quinoa
Quinoa includes saponins, which are bitter-tasting compounds that repel insects without pesticides. They are particularly abundant in the quinoa's outer layer.
Manufacturers can remove saponins by giving quinoa a good rinse in water before serving. People may want to give quinoa an additional rinse before eating it, even though producers of prepared quinoa have already removed most of the saponins.
Quinoa is simple to include in a diet. It can be an alternative to rice in any dish. In as little as 15 minutes, the tiny grains can be cooked to tenderness. Quinoa is a very adaptable component because of its mild nutty flavour. It can be used as a breakfast cereal or in baking. Quinoa tastes excellent with burgers, cold salads, and hot side meals.
Conclusion
Quinoa is a great option to include in your diet. Quinoa consumption lowers cholesterol and blood pressure, lowering the chance of cardiovascular diseases. Due to its nutrient-dense qualities, quinoa is regarded as the finest rice substitute and can thus be incorporated into a diet that satisfies all fitness and health objectives.
