Nutritional Benefits Of Quinoa
Quinoa is one of the world’s most popular health foods.
Quinoa is gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids..
It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.
Here are 5 health benefits of quinoa.
1. Very Nutritious
Quinoa is a grain crop that is grown for its edible seeds. It’s pronounced KEEN-wah.
It technically isn’t a cereal grain, but a pseudo-cereal
In other words, it is basically a seed, which is prepared and eaten similarly to a grain.
Quinoa was an important crop for the Inca Empire. They referred to it as the “mother of all grains” and believed it to be sacred.
It has been eaten for thousands of years in South America and only recently became a trend food, even reaching superfood status.
These days, you can find quinoa and quinoa products all over the world, especially in health food stores and restaurants that emphasize natural foods. Quinoa is non-GMO, gluten-free and usually grown organically. Even though technically not a cereal grain, it still counts as a whole-grain food
2. Contains the Plant Compounds
Quercetin and Kaempferol
The health effects of real foods go beyond the vitamins and minerals with which you may be familiar.
There are thousands of trace nutrients, some of which are extremely healthy.
This includes plant antioxidants called flavonoids, which have been shown to offer various health benefits.
Two flavonoids that have been particularly well studied are quercetin and kaempferol, both found in high amounts in quinoa
In fact, the quercetin content of quinoa is even higher than in typical high-quercetin foods like cranberries
These important molecules have been shown to have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects in animal studies
By including quinoa in your diet, you will significantly increase your total intake of these (and other) important nutrients.
3. Very High in Fiber
Another important benefit of quinoa is its high fiber content.
One study that looked at 4 varieties of quinoa found a range of 10–16 grams of fiber per every 100 grams (11).
This equals 17–27 grams per cup, which is very high — more than twice as high as most grains. Boiled quinoa contains much less fiber, gram for gram because it absorbs so much water.
Unfortunately, most of the fiber is insoluble, which doesn’t appear to have the same health benefits as soluble fiber.
That being said, the soluble fiber content in quinoa is still quite decent, with about 2.5 grams per cup or 1.5 grams per 100 grams.
Numerous studies show that soluble fiber can help reduce blood sugar levels, lower cholesterol, increase fullness and help with weight loss
4. Gluten-Free and Perfect for People With Gluten Intolerance
According to a 2013 survey, about one-third of people in the US are trying to minimize or avoid gluten
A gluten-free diet can be healthy, as long as it’s based on foods that are naturally gluten-free.
Problems arise when people eat gluten-free foods made with refined starches.
These foods are no better than their gluten-containing counterparts, as gluten-free junk food is still junk food.
Many researchers have been looking at quinoa as a suitable ingredient in gluten-free diets for people who don’t want to give up staples like bread and pasta.
Studies have shown that using quinoa instead of typical gluten-free ingredients like refined tapioca, potato, corn and rice flour can dramatically increase the nutrient and antioxidant value of your diet
5. Has a Low Glycemic Index
Which is Good for Blood Sugar Control
The glycemic index is a measure of how quickly foods raise your blood sugar levels.
Eating foods that are high on the glycemic index can stimulate hunger and contribute to obesity
Such foods have also been linked to many of the common, chronic, Western diseases like type 2 diabetes and heart disease
Quinoa has a glycemic index of 53, which is considered low
However, it’s important to keep in mind that it’s still fairly high in carbs. Therefore, it’s not a good choice if you’re following a low-carb diet.
The Bottom Line
Rich in fiber, minerals, antioxidants and all nine essential amino acids, quinoa is one of the healthiest and most nutritious foods on the planet.
It may improve your blood sugar and cholesterol levels and even aid weight loss.
What’s more, it’s naturally gluten-free, delicious, versatile and incredibly easy to prepare.