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Home How to Guide Top 5 health benefits of quinoa. What is quinoa? Watch our video guide for the best way to cook quinoa:. Claim the offer. Get Offer. As we all know, the primary feature of a healthy diet is protein. The essential macronutrient is ideal for muscle growth, recovery, brain function and overall health. One of the major quinoa health benefits is its high proportion of protein, coupled with the dense fabric of amino acids. There are nine amino acids which are referred to as essential, as your body cannot produce them and needs to obtain them through your diet.
Quinoa contains all nine and is referred to as a complete protein. Studies have also shown that quinoa nutrition information contains more and better protein than most grains. With 8 grams of quality protein per cup grams , quinoa is an excellent plant-based protein source for vegetarians and vegans. One study found that across four different varieties of quinoa, there was a range of between 10 and 16 grams of fibre per grams.
For the ketogenic lovers amongst us who believe carbs are the devil, this is a major benefit. What is important to note is the difference between soluble and insoluble fibre, which in this case can be quite high.
One cup of quinoa will have around 2. One quinoa health benefit is its dense concentration of the mineral, which offers around 30 per cent of your recommended daily intake. One thing to consider, however, is that it also contains a substance called phytic acid, which can reduce iron absorption. By soaking the quinoa prior to cooking, you can reduce the phytic acid content and make the iron more easily absorbed.
Another often overlooked amino acid is lysine. The essential amino acid is used to form carnitine, a substance found in most cells of your body. One major quinoa benefit is the high-quality lysine stores found in each cup. The acid helps to transport fat across your cells in order to be burned for energy.
Increasing your quinoa intake may help your body to better regulate energy stores and fat deposits, making you feel more alert and active during the day. Your glycemic index is a measure of high quickly a food raises your blood sugar levels, so eating high glycemic index foods, such as sugar can spike your energy levels before falling.
In the case of the quinoa plant, the low glycemic index carbohydrate will provide you with longer-lasting energy over a sustained period, ideal for daily consumption. Similar to iron, the quinoa nutrition make up is heavy on magnesium. This mineral is critical for muscle recovery and overall wellness as it aids in the stimulation of muscle fibres.
Once again, look to soak the quinoa prior to cooking to remove the phytic acid. As quinoa is a plant-seed, not a grain, the food has a high proportion of plant-specific antioxidants known as flavonoids. Among them, quercetin and kaempferol have been found to be extremely beneficial, due to their anti-inflammatory, anti-viral and anti-depressant properties. Quinoa is extremely high in antioxidants, which is a major health benefit.
These substances are believed to help fight ageing and protect the body against a number of challenging diseases and illnesses. In goes without saying, but in order to lose weight, you need to eat fewer calories than you consume. Certain foods are better at promoting weight loss than others, and one of the major health benefits of quinoa is the metabolic impact.
Being high in protein, quinoa nutrition research shows that the food can both increase metabolism and reduce appetite significantly. Further, the rich density of fibre can make you feel fuller for longer, which may work to suppress your appetite, making you eat fewer calories. The most hated of all the food groups, gluten has copped a pretty bad wrap over the past few years.
In fact, in the US alone, around one-third of people are trying to reduce their gluten intake, which is a major reason why quinoa is picking up traction. The ancient grain has proven to be a suitable alternative for people who are gluten-intolerant and cannot eat bread and pasta.
Similarly, eating quinoa over typical gluten-free ingredients like refined tapioca, potato, corn and rice flour can dramatically increase the nutrient and antioxidant value of your diet. Quinoa is rich in fibre, minerals, antioxidants and all nine essential amino acids, making it one of the healthiest and most nutritious foods on the planet.
Interestingly enough, all three of these quinoa types cook and taste differently. While white quinoa has a fluffy post-cook texture, red and black quinoa are known to keep more of their shape and color after cooking.
Red quinoa also has a heartier taste and chewier texture than the muted, bitter taste of white quinoa, while black quinoa tastes somewhat crunchy and slightly sweeter than either red or white. After its popularity spike in , quinoa was mainly sold in its natural seed form. But since then, many other adaptations of the product have also started to appear. Now, you can find quinoa flour for alternative baking and quinoa flakes steamed quinoa rolled into thin, near transparent flakes for faster cooking stocked on the shelves of every supermarket.
For the truly quinoa-obsessed, quinoa chips , quinoa pasta , and yes, even quinoa chocolate exist. The nutrient-rich pseudo-cereal is proposed to reduce the risk of a number of illnesses, and provide an ideal protein-packed substitute for gluten-free diets. Whole grains like quinoa have been considered preventative for certain types of cancer due to their high levels of fiber. A study published in The American Journal of Clinical Nutrition found that consumers of magnesium-rich foods have a reduced risk of stroke.
So, which one is better for your health? So head to head I would choose quinoa if it was an either-or choice. Quinoa is also considered a safe gluten-free, whole-grain choice for people living with celiac disease — a condition in which your body cannot tolerate gluten.
One study published in the Journal of Human Nutrition and Dietetics found that 44 percent of people living with celiac disease chose rice as their preferred grain. Packed with protein and fiber, quinoa can certainly promote feelings of fullness — a notion Sharp backs up. But while quinoa has plenty of nutritional benefits, it is hardly considered a low calorie food source just one cup of plain, cooked quinoa is calories.
So yes, in small quantities, quinoa can help you lose weight, but that is contingent on your portion consumption. Quinoa, as it seems, really is as healthy as we hear, especially when you practice portion control. And Sharp says it is also incredibly safe to eat consistently.
Even so, this can be easily prevented before eating. Quinoa flakes, on the other hand, take no more than a minute and a half to cook, making them a great on-the-go breakfast or snack.
Quinoa works nicely on its own, as a substitute for rice, or tossed with other ingredients. With its subtle flavor profile and fluffy texture, the whole grain is super easy to spice up with different flavors, or slip into other ingredients.
Because of the mild taste, it can also be served savory or sweet. Quinoa flakes are much thinner than quinoa, so they add crunchy textures when baked, and creamy smooth textures when cooked. All in all, they are wonderful for a quick oatmeal substitute, a thin coating on chicken or fish, or an alternative to oats in baked goods.
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