Quinoa is one of the world popular healthy foods. Quinoa is pronounced “keen-wah”, once I made a fool of myself by trying with English pronunciation. Quinoa is not a type of grains but pseudo-cereals, which are prepared and consumed like grains. Quinoa contains much higher fiber than most grains. Quinoa is the natural gluten free food, which can increase dramatically the antioxidant and nutrient value of a gluten-free diet.
Quinoa contains fiber, manganese, magnesium, phosphorus, folate, copper, iron, zinc, potassium, and small amounts of calcium, vitamin E, vitamin B1 (thiamin), vitamin B2, vitamins B3 (niacin), vitamin B6, antioxidants, quercetin and kaempferol, and riboflavin.
Quinoa is high in protein than the most plant foods. In addition, it also contains all the essential amino acids, which is considered as a complete protein. Quinoa is an excellent plant-based protein source for vegetarians and vegans.
Beyond its nutrients, quinoa contains large amounts of flavonoids, which are plants antioxidants, includes quercetin and kaempferol. Its flavonoids have been well studied and shown having all sorts of beneficial effects on health. Moreover, the quercetin in quinoa is higher than typical high-quercetin foods such as cranberries. Other studies of benefits from quinoa are anti-inflammatory, anti-viral, anti-cancer, and anti-depressant effects.
Additionally, quinoa is very nutritious, and it is gluten-free, non-GMO, and high in protein. It is suitable for those with coeliac disease and gluten intolerance. Some studies suggest quinoa may improve gut health. It supplies the right food for beneficial gut bacteria to thrive by acting like a prebiotic. It enhances the diversity of beneficial gut bacteria, and reduce the inflammatory symptoms of conditions like colitis.
The glycemic index is a measure of how quickly foods raise blood sugar levels. Quinoa has a glycemic index of 53, which is considered as low. Quinoa may help balance blood sugar. It would also be a good choice for people who have type 2 diabetes or heart disease. Studies on both in humans and rats found that quinoa can improve metabolic health, such as lower blood sugar, insulin, and triglyceride levels. Quinoa is high in fiber, protein, and has a low glycemic index. These nutrients are all linked to weight loss and improved health.
Quinoa is very high in antioxidants, which helps to fight aging and lower the risk of chronic diseases. Quinoa is the highest antioxidant content comparing among 10 foods, which includes 5 cereals, 3 pseudo-cereals and 2 legumes. Its antioxidants can be increased by sprouting the seeds.
As I have mentioned before, quinoa is very high in magnesium, potassium, zinc and iron, which people nowadays are lacking. However, quinoa contains phytic acid, which can bind the minerals and reduce the absorption. You can degrade the phytic acid by soaking or sprouting it before cooking.
Quinoa is very easy to incorporate into your diet, and it’s tasty. Why don’t you try your quinoa today!
Citation:
- HealthLine 8 Evidence-Based Health Benefits of Quinoa https://www.healthline.com/nutrition/8-health-benefits-quinoa
- Harvard T.H. Chan: Quinoa https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/
- Medical News Today: Health benefits of quinoa https://www.medicalnewstoday.com/articles/274745
- BBC goodfood: Top 5 health benefits of quinoa https://www.bbcgoodfood.com/howto/guide/health-benefits-quinoa
