This superfood can be used as a substitute for rice or wheat
Quinoa is a type of plant native to the Andes region, which includes countries such as Bolivia, Colombia, Ecuador and Peru. The use of its seeds has been widespread in these regions for millennia, constituting an important source of nutrition for the population. It is considered a superfood, as it is a complete food product.
There are more than 120 known varieties of quinoa, according to an article on Harvard School of Public Health. “White and yellow quinoa have the mildest flavor, so they are good varieties to try first. Red and black quinoa have slightly stronger, earthier flavors and tend to hold their shape better than lighter-colored quinoa, says l ‘item.”
Nutritionist Luna Azevedo, postgraduate coordinator in vegetarian and vegan nutrition at the Instituto Luciana Harfenist (ILH), points out that quinoa is rich in plant proteins, making it great for vegetarians and vegans.
It is also rich in fibre, omega 3, omega 6, antioxidants, B vitamins and minerals such as calcium, zinc, iron and copper”, underlines the nutritionist trained at the Federal University of the State of Rio de Janeiro (UNIRIO).
With all these nutrients, quinoa is great to incorporate into a healthy diet. Luna briefly lists some advantages. “It contributes to increasing muscle mass, improves intestinal transit, helps reduce cholesterol and blood sugar, and is excellent for preventing cardiovascular diseases, osteoporosis, anemia and breast cancer. It is also gluten-free, important information for celiac patients “.
Benefits of quinoa
With the help of a nutritionist, we have selected 10 incredible benefits of quinoa and talked about them a little. Check it out below:
1. It is a superfood
This means it is rich in several nutrients. The nutritional composition of quinoa, according to the United States Department of Agriculture (USDA), includes:
Quinoa nutrition table per 100g:
- Calories: 120
- Protein: 4.32 grams
- Fat: 1.91 grams
- Carbohydrates: 21 grams
- Fiber: 2.7 grams
- Folate: 10.27% of the Daily Value (DV)
- Vitamin B6: 7% of the DV
- Vitamin E: 4.32% of the DV
- Copper: 21% of the DV
- Iron: 8.10% of the DV
- Zinc: 9.72% of the DV
- Manganese: 27.56% of the DV
- Magnesium: 15.13% of the DV
- Potassium: 3.78% of the DV
- Phosphorus: 11.89% of the DV
2. Promotes intestinal transit
Quinoa contains more fiber than many other popular grains, such as brown rice. Adding fiber-rich foods like quinoa to your diet can help support digestive health by promoting regular bowel movements and nourishing beneficial gut bacteria.
3. Helps control body weight
Fiber also helps in this regard, as it helps promote a feeling of satiety and satisfaction with few calories per serving. Combining quinoa with other protein-rich foods, whether animal (such as eggs and meat) or vegetable (nuts, whole grains), helps with satisfaction, keeping plate portions under control.
4. Helps reduce cholesterol and blood sugar
Quinoa is rich in omega 3 and omega 6 and, if associated with a healthy diet, promotes the regulation of triglycerides (the body’s main fats). A study of Plant foods for human nutrition they analyzed that rats fed the seed were able to reduce bad cholesterol by up to 57%. “Blood analysis of quinoa-fed rats indicated that these seeds effectively reduced serum total cholesterol, LDL and triglycerides compared to the control group. Quinoa seeds also significantly reduced glucose level,” he says research.
5. Contains antioxidants and anti-inflammatories
Two plant flavonoid compounds contained in quinoa that have been particularly studied are quercetin and kaempferol. They have anti-inflammatory qualities and act as antioxidants in the body, meaning they help protect cells from damage caused by unstable molecules called free radicals. Consuming foods richer in flavonoids like quinoa may help promote overall health and protect against some diseases and overall mortality.
6. Helps prevent osteoporosis
Manganese and magnesium, nutrients found in quinoa, are great for the body’s bone function. Studies have already shown how magnesium, for example, helps protect bones, such as this research published in National Library of Medicine. The study demonstrated how magnesium supplementation promotes bone mineral density, which is essential for the prevention and treatment of osteoporosis.
7. It is excellent against anemia
Quinoa seeds are rich in iron, an essential nutrient to fight and reduce the risk of iron deficiency anemia, a disease that results from a deficiency of this mineral. Iron is essential in the formation of hemoglobin, a type of protein found in red blood cells, as is folic acid, which is important in the formation of red blood cells.
8. It is a good source of plant-based protein
Quinoa is a good source of protein, providing 8 grams per cup cooked (185 grams) and is often called a complete protein. Incorporating it into your diet can help meet your daily protein needs, especially for those following plant-based diets, such as vegans. You can whip up a plant-based, protein-rich meal in no time by combining quinoa with beans, tofu, and mixed greens. Protein is an essential macronutrient in muscle building and recovery.
9. It does not contain gluten
People following a gluten-free diet should choose alternatives to grains that contain gluten, such as wheat, barley and rye. Quinoa is naturally gluten-free and makes a nutritious choice for people who want or need to eliminate protein from their diet. Unlike gluten-free products made with refined ingredients, quinoa is a good source of nutrients that are often lacking in gluten-free diets, such as fiber, folic acid, zinc and magnesium.
10. It is good for those with diabetes
Quinoa has a low glycemic index, meaning it is absorbed slowly by the body, without causing major changes in blood sugar levels. Therefore, it is an excellent food source for people with diabetes, as it promotes glucose control in the body.
Preparation methods
Quinoa is extremely versatile and can be used in hot and cold dishes. “You can use it as a hot substitute for rice in everyday meals, or prepare a cold salad, such as tabbouleh or couscous, but also quinoa risotto, kibbeh, hamburger, quinoa milk, etc.,” says the nutritionist.
Additionally, quinoa flakes can be added to fruit, yogurt, juices and smoothies, porridge, used as farofa and much more. “With it still in flakes or in the form of flour it is possible to make homemade cakes, bread and biscuits. The possibilities are different”, comments Luna.
Wash well or soak
There are no contraindications to quinoa and it is also rare for someone to be allergic to the seed. The only thing to do before preparing the quinoa grain is to wash it well under running water or, better yet, leave it to soak for a few hours (quinoa grain), then wash it.
This precaution is due to the phytates present in quinoa, anti-nutritional factors that cause abdominal discomfort and flatulence”, adds the specialist.
But it is not for the lack of contraindications that one should exaggerate or eat just this. If included in a meal throughout the day it is an excellent addition, since it is necessary to diversify the foods and nutrients ingested.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
