Quinoa Health Benefits : A Superfood for Your Diet

 

What is Quinoa ?

Quinoa (Pronounced as Keen-Wa) is a type of grain or seed that has gained popularity among Health-Conscious people around the world today as a Superfood. This seed is obtained from a plant called Chenopodium. These plants and seeds originate from the Andean region of South America. In fact, it is a little difficult to distinguish it from common grains due to its use in so many different types of cooking and cuisine. In this blog post we will discuss what is Quinoa, nutritional profile of Quinoa, health benefits of Quinoa, how to include Quinoa in daily diet, how to cook Quinoa and some frequently asked questions about Quinoa.

Quinoa Nutritional Profile

Quinoa stands out among grains for its impressive nutritional profile. Here we briefly discuss about its nutritional profile, which gives it special recognition –

1) Protein – The protein found in Quinoa can be called a complete protein, which means that it contains all nine essential amino acids, which the body cannot produce on its own. So it can become a great option for vegetarians to supply protein to the body.

2) Fiber – It is found in large quantities in the diet. As a result, Quinoa is very helpful in keeping the gut healthy and functioning and improving digestion.

3) Anti-Oxidants – It is rich in antioxidants like Quercetin and Kaempferol, which help fight free radicals in the body, reduce various inflammations in the body and reduce the risk of chronic diseases.

4) Vitamins and Minerals – Quinoa is rich in vitamins and minerals essential to the human body, including minerals like magnesium, iron, potassium and vitamins like B-vitamins.

5) Gluten Free – The ingredients in it are gluten free making it a completely safe nutritional option for people with celiac disease or Gluten sensitivity.

Health Benefits of Quinoa

1) Rich Protein Source – Quinoa's high-quality protein is a great option for vegetarians to provide protein. The protein in it provides all the nine amino acids required by the body. As a result, it is able to effectively assist in muscle repair, healthy tissues, healthy organs, growth, overall body function, strengthening the immune system, etc.

2) Aids Digestion – Quinoa is rich in high quality dietary fibre which improves digestion, helps prevent constipation, helps maintain a balanced Gut Micro biome, improves bowel function, gives a feeling of fullness which helps in weight management.

3) Improves Metabolic Capacity – Quinoa can control blood sugar levels, improve lipid profile and improve metabolic capacity thanks to its fibre, protein and ability to provide essential nutrients to the body. And for these reasons, it can be particularly beneficial for people suffering from metabolic syndrome or type-2 diabetes. Its regular consumption helps maintain long-term metabolic stability and energy balance in the body.

4) Abundance of effective Anti-oxidants – Quinoa is rich in important Anti-oxidants. As a result, it helps protect the body from oxidative stress, reduce various inflammations in the body and protect against the risk of diseases like heart disease and cancer. Moreover, due to its regular consumption, its anti-oxidants play an important role in increasing the body's immune capacity, slowing down the aging process and improving skin health.

5) Gluten Free Safety – Since it is Gluten free, Quinoa is a nutritious option for people with gluten intolerance or those suffering from Celiac disease. It may become a nutrient-dense food for humans without the adverse effects of Gluten.    

How to Cook Quinoa

Quinoa is very easy to cook, almost like cooking rice. Can follow below steps –

Rinse – Rinse Quinoa thoroughly under cold water in a fine-mesh strainer to remove the natural coating called Saponins (which can impart a slightly bitter taste).

Amount – Use roughly 2 cups of water for 1 cup of Quinoa and wash thoroughly a couple of times.

Cook – Heat water in a pot and add the well washed Quinoa when the water is a little hot and reduce the heat and cover with a lid. Leave it for about 15 minutes and let the water get absorbed.

Once boiled, remove the pot from the heat and cover it for five minutes to cool. Then you can use it as desired. To separate the grains, you can take a little fluff with a fork spoon if necessary.

How to add Quinoa to daily Diet

With its incredible nutritional value and slightly nutty taste and fluffy texture after cooking, here's some discussion on how Quinoa can be incorporated into our daily diet –

1) Breakfast – Start your day with a delicious and nutritious Quinoa breakfast.

Ingredients – Cooked Quinoa, Almonds, Milk, Honey and some of your favourite Fruits (e.g – Banana or Apple).

Preparation – You can mix finely chopped Fruits, cooked hot Quinoa with Milk along with Almonds and Honey. You can sprinkle powdered cinnamon or Chili for extra flavor.

2) Quinoa Salad – With Quinoa you can make a delicious and nutritious salad.

Ingredients – Cooked Quinoa, greens (e.g Kale or Spinach), Cucumber, Tomatoes, Olive oil, a little Cheese or some pre-soaked raw Nuts, Lemon.

Preparation - Pre-cut the ingredients in a large bowl and mix well with olive oil and a little lemon juice. For extra flavor, sprinkle soaked almonds or chopped cheese on top of the salad, or add avocado. If you like, you can sprinkle a little pepper powder.

3) Main Meal – Quinoa can be used as an alternative to our main meal, rice or bread or pasta.

Ingredients and Preparation – Green vegetables (eg Bell Peppers, Broccoli, Carrots etc) and Lean proteins (eg Chicken, Tofu or Prawns) with olive oil. Then lightly fry the cooked Quinoa with it. You can add soy sauce or other spices as you like.

4) Soups and Stews – You can add Quinoa to soups and stews to add extra nutrition.

Ingredients and Preparation – Stir in about a cup of cooked Quinoa when you're making any vegetable or meat-based soup or stew. It will become more tasty and attractive.

5) Nutritious Snacks – A variety of nutritious snacks can be made with Quinoa.

Quinoa Patties – Pan-fry an egg, chopped vegetables and cooked Quinoa in a patty shape with your choice of spices on a low flame, till it turns golden and forms a nice patty shape.

Quinoa Bars – Mix cooked Quinoa well with natural sweeteners like oats, nuts, dried fruits, honey or maple syrup. Then put it in a baking dish and bake it until it is well set as a bar.

**** These are just a few options. You can adopt it according to your choice. And for that there are many recipe blogs that can offer better options.

 

Frequently Asked Questions (FAQs)

1) Is Quinoa better for you than Rice ?

Ans): It is considered to be healthier than regular rice due to its abundance of high quality protein and fibre along with essential amino acids. And it also has a low Glycemic Index, which helps control sugar levels and provide long-lasting energy. For those who are looking for a nutrient-dense food option as a healthy food, this can definitely become a good option for them.

2) Does Quinoa help in Weight Loss ?

Ans): Of course, Quinoa can help with Weight loss. Its high fiber and protein content can reduce overall calorie intake and keep us feeling fuller for longer, helping to manage weight loss more effectively. By adding Quinoa to the daily diet, nutritional balance can be maintained with a calorie-controlled diet.

3) Is Quinoa Safe for people with Gluten Intolerance ?

Ans): Quinoa is naturally gluten-free and is safe for people with gluten intolerance or celiac disease. Quinoa can become a nutritious and versatile alternative to gluten-containing grains such as wheat, barley, etc. For those looking for variety and options on a gluten-free diet, this can be a great choice.

4) How much Quinoa should I Eat per day ?

Ans): Although there are no specific guidelines for this, cooked Quinoa can be eaten 1-2 times a day (1/2 cup to 1 cup each time). This amount of Quinoa is able to provide essential nutrients without exceeding the daily caloric intake limit of a normal person. However, if you are overweight or have special dietary needs, it is best to consult a professional Dietitian to adjust the amount based on your dietary needs.

5) Can Quinoa be Eaten Raw ?

Ans): Quinoa is generally eaten cooked for ease of digestion and to enhance its taste. But they can also be eaten soaked and sprouted. Nutrient availability of Quinoa has been shown to increase by sprouting. Adding sprouted Quinoa to salads or other dishes increases the variety of meals.

6) What is the type of Quinoa ?

Ans): There are three most common types of Quinoa – white, red and black. White Quinoa is the mildest and fluffiest. Red Quinoa has a tough texture. Black Quinoa is slightly sweet and crunchy. Different types of Quinoa are sometimes used to vary different recipes.

 

Quinoa is very popular nowadays as an alternative food for its powerful and versatile nutritional properties. It provides many health benefits with its high quality protein content, valuable anti-oxidant properties and high dietary fiber etc. If a person is looking for a gluten-free option or a good protein option without excess calorie intake on a vegetarian diet or a good option for weight maintenance, Quinoa can be a good option for them. In fact, its nutritional versatility and ease of preparation make it an easy and great addition to any diet. If you enjoyed reading the blog post or found it useful, please share it with others. And if you need to know more about something or need criticism, feel free to contact us in our comment box or through e-mail.