As a complete protein, quinoa contains all nine essential amino acids – including the elusive lysine and isoleucine acids, which most other grains lack. Naturally high in dietary fibre, quinoa is a slowly digested carbohydrate, making it a good low-GI option.
Quinoa is a fantastic wheat-free alternative. It can be enjoyed as an alternative to rice and potatoes and even to bulk up salads.
Grown in South America (Peru, Chile and Bolivia) for thousands of years, quinoa formed the staple diet of the Incas and their descendants. In recent years, foodies in the UK and the US have heralded it as a superior alternative to bulgur wheat, couscous and rice. Though it often occupies a similar role to these grains in dishes, quinoa is actually a seed from the same family as beets, chard and spinach.
Quinoa is among the least allergenic of all the 'grains', making it a fantastic wheat-free choice. Like buckwheat, quinoa has an excellent amino acid profile, as it contains all nine essential amino acids making it a complete-protein source. Quinoa is therefore an excellent choice for vegans.
Why you should eat Quinoa
1. It is very nutritious - Quinoa is an edible seed that has become very trendy among health conscious people. It is loaded with many important nutrients.
2. Contains The Plant Compounds Quercetin And Kaempferol - It contains large amounts of flavonoids, including quercetin and kaempferol. These are potent plant antioxidants with numerous health benefits.
3. Very High in Fiber, Much Higher Than Most Grains - Quinoa is much higher in fiber than most grains, with one source finding 17-27 grams of fiber per cup.
4. Gluten-Free And Perfect For People With Gluten Intolerance - Quinoa is naturally free of gluten and using it instead of typical gluten-free ingredients can increase the antioxidant and nutrient value of a gluten-free diet.
5. Very High in Protein, With All The Essential Amino Acids - It is high in protein compared to most plant foods. It also contains all the essential amino acids that we need.
6. Has a Low Glycemic Index, Which is Good For Blood Sugar Control - The glycemic index of quinoa is around 53, which is considered low. However, it is still relatively high in carbohydrates.
7. High in Important Minerals Like Iron And Magnesium - Quinoa is very high in minerals, but the phytic acid can partly prevent them from being absorbed. Soaking or sprouting degrades most of the phytic acid.
8. Has Beneficial Effects on Metabolic Health - Two studies, one in humans and the other in rats, show that quinoa can improve metabolic health. This includes lower blood sugar and triglyceride levels.
9. Very High in Antioxidants - Quinoa appears to be very high in antioxidants, which are increased even further after the seeds are sprouted.
10. May Help You Lose Weight - Quinoa is high in fiber, protein and has a low glycemic index. These properties have all been linked to weight loss and improved health.
11. Easy to Incorporate Into The Diet
It can be ready to eat in as little as 15-20 minutes:
- Put 2 cups of water in a pot, turn up the heat.
- Add 1 cup of raw quinoa, with a dash of salt.
- Boil for 15-20 minutes.
- Eat.
This is the nutrient content in 1 cup (185 grams). This applies to cooked quinoa (2):
Protein: 8 grams.
Fiber: 5 grams.
Manganese: 58% of the RDA.
Magnesium: 30% of the RDA.
Phosphorus: 28% of the RDA.
Folate: 19% of the RDA.
Copper: 18% of the RDA.
Iron: 15% of the RDA.
Zinc: 13% of the RDA.
Potassium: 9% of the RDA.
Over 10% of the RDA for vitamins B1, B2 and B6.
Small amounts of calcium, B3 (niacin) and vitamin E.
This is coming with a total of 222 calories, with 39 grams of carbs and 4 grams of fat. It also contains a small amount of omega-3 fatty acids.
