Quinoa is a grain rich in nutrients and can be enjoyed in various ways. But what does Quinoa have to do with health? Find out what Quinoa can do and how to incorporate it into your diet.
Like a grain-like seed, it is a superfood that’s been around for thousands of years. It’s been cultivated in South America for thousands of years and is gluten-free. It’s packed with protein and fiber and has many minerals and antioxidants.
It’s super versatile, so that you can cook it up in all sorts of different ways. You can eat it as a salad, soup, casserole, burger, or dessert. But what does it do to your body? Is it good for you? In this article, we’ll examine how Quinoa affects your health and how to enjoy it.
Nutritional Facts of Quinoa
One cup (185 grams) of cooked Quinoa provides the following nutrients:
- Calories: 222
- Protein: 8 grams
- Carbohydrates: 39 grams
- Fiber: 5 grams
- Fat: 4 grams
- Iron: 15% of the Daily Value (DV)
- Magnesium: 30% of the DV
- Zinc: 13% of the DV
- Folate: 19% of the DV
- Manganese: 58% of the DV
- Copper: 18% of the DV
- Phosphorus: 28% of the DV
Quinoa also contains small amounts of calcium, potassium, selenium, vitamin E, vitamin B1, vitamin B2, vitamin B3, vitamin B6, and vitamin K.
It is a great plant-based source of protein, so it can help you get the protein you need each day and help your muscles grow and repair. It’s packed with amino acids your body can’t make alone.
It is packed with fiber, which can make you feel fuller for longer, help keep your blood sugar in check, lower your cholesterol, and help keep your digestive system in tip-top shape. It has a low GI, so it won’t spike your blood sugar too quickly after eating.
It contains minerals like iron, magnesium, zinc, manganese, and copper. These are all essential for different body parts, like how your body moves oxygen around, how your immune system works, how your bones work, and how your body protects itself from antioxidants.
It is packed with antioxidants, phytochemicals like flavonoids and phenolic acids, and saponins, which can help keep your cells healthy. Oxidative stress and inflammation are two leading causes of chronic diseases like diabetes, heart issues, and cancer.
What Happens to Your Body When You Eat Quinoa Every Day?
1. You may lose weight.
Quinoa is packed with nutrients that help you feel fuller and hungrier for longer.
It’s low in calories and packed with fiber, which helps keep your blood sugar levels in check and stops you from cravings. Plus, it’s packed with protein, which can help your metabolism and build muscle.
Studies have even found that it can help reduce body fat and appetite in people who are overweight and obese.
2. You may improve your heart health.
It is packed with magnesium, potassium, and antioxidants to help keep your blood pressure and cholesterol in check.
It’s packed with flavonoids that can help fight inflammation and cancer. It can also help stop LDL cholesterol from oxidizing, leading to plaque building up in your arteries.
3. You may enhance your brain function.
It is packed with iron, zinc, and B vitamins that are important for your brain. Iron helps get oxygen to your brain’s cells and stops anemia from setting in.
Zinc helps keep your mood and memory in check. B vitamins help make neurotransmitters like serotonin and dopamine that affect your emotions and how you think.
Quinoa has saponins that can help keep your brain healthy by reducing oxidative stress and inflammation.
4. You may boost your immune system.
Quinoa is a complete protein containing all nine essential amino acids your body cannot make alone.
Amino acids are the building blocks of your immune system, which fights off infections and diseases. It also contains lysine, which can enhance your antibody production and wound healing.
5. You may support your digestive health.
Quinoa is gluten-free, which makes it an excellent option for people with celiac disease or gluten intolerance.
It also contains prebiotics, which are food for your beneficial gut bacteria. Prebiotics can improve your digestion, absorption of nutrients, and immunity.
It also has a low glycemic index, which means it does not spike your blood sugar levels as much as other grains.
How to Include Quinoa in Your Diet?
If you want to add Quinoa to your diet, here are some tips on how to cook and eat:
- Rinse well before cooking to remove dirt or saponins that may taste bitter.
- Use a ratio of 1 cup of Quinoa to 2 cups of water or broth to cook on the stovetop. Bring the liquid to a boil, then reduce the heat and simmer until it is fluffy and the liquid is absorbed, about 15 to 20 minutes.
- To enhance its flavor, fluff quinoa with a fork and season it with salt, pepper, herbs, spices, lemon juice, or vinegar.
- Enjoy Quinoa as a side dish, or use it as a base for salads, bowls, stir-fries, soups, casseroles, or burgers.
- Store cooked Quinoa in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
Here are some delicious recipes to try:
- Salad with Roasted Vegetables and Feta Cheese
- Quinoa and Black Bean Chili
- Fried Rice
- Chicken Enchilada Bake
- Chocolate Chip Cookies
Is Quinoa good for weight loss?
As long as it’s consumed in moderation and part of a healthy diet, It can help you lose weight. It can also help you feel fuller longer, control your cravings, and provide your body with essential nutrients.
However, it’s important to note that it won’t magically make you lose weight overnight. You’ll still need to be mindful of your portion sizes, how many calories you burn, and how much food you eat.
Is Quinoa good for people with diabetes?
Quinoa is an excellent choice for people with diabetes who want to keep their blood sugar levels in check. It’s low in glycemic index, meaning it doesn’t spike your blood sugar like other carbs.
It’s packed with fiber, protein, antioxidants, and minerals that help keep your blood sugar in check and can help prevent or treat diabetes.
Is Quinoa inflammatory or anti-inflammatory?
It is anti-inflammatory, which can help reduce inflammation in your body. Inflammation is a natural response of your immune system to fight infections or injuries.
Still, sometimes it can become chronic and cause problems such as pain, swelling, redness, and heat. It contains various antioxidants and anti-inflammatory compounds to help lower inflammatory markers in your blood and tissues. It can also help prevent or treat conditions linked to chronic inflammation, such as arthritis, heart disease, cancer, and diabetes.
Frequently Asked Questions
How much Quinoa should I eat per day?
Well, there’s no one-size-fits-all answer to that one. But to ensure you’re getting the most out of your Quinoa, it’s best to stick to a serving size of about one uncooked or 3 cups cooked. That way, you’ll get around 160 calories daily and get protein, fiber, and 30 grams of carbs.
How do I cook Quinoa?
If you want to cook, you’ll need to start by rinsing it with cold water to get rid of any dirt and saponins that could make it bitter. Then, you can put it in a pot of water or broth and cook it for about 15 minutes or until it’s nice and fluffy and the water has absorbed most of it. You can also cook it in a rice cooker or microwave.
Is Quinoa a Grain or a Seed?
Although Quinoa is a seed, it’s not a grain. It’s a seed part of the family, including spinach, beets, and others. However, it is often thought of as a grain due to its appearance and how it’s cooked. It’s a crunchy, nutty grain with a grainy texture similar to rice, couscous, and other grains.
Is Quinoa Better Than Rice?
Rice and Quinoa are the most nutritious foods you can add to your diet. But which one is better? It has some key benefits over rice. For example, Quinoa is gluten-free. It also has a higher protein, fiber, antioxidants, and a lower glycemic index than rice. Additionally, it is more complex in flavor and texture compared to rice.
Can I eat Quinoa raw?
Eating Quinoa raw is fine, but it’s not the best idea. It can have nasty bacteria and saponins, which can cause digestive issues. But if you cook it, you can eliminate the germs and saponins and make it easier to digest and eat.
Takeaway Message
In conclusion, Quinoa is one of the healthiest foods you can consume. It can help with weight loss, heart, brain, immune systems, and digestive health.
It is also effortless to prepare and tastes great. You can cook Quinoa as rice or oatmeal. Add it to salads, soups and casseroles, hamburgers, and desserts.
