The Health Benefits of Quinoa
If quinoa is not yet a staple in your
kitchen, you must have seen it at the health food store or in the grain
aisle in the supermarket. You might be vaguely aware that it's healthy’
but not entirely sure why, or how to make it tasty. The cool thing about
quinoa is that it is as versatile as it is nutritious - it can be
incorporated in salads, stews, soups and more. To better understand the reason why it’s worthwhile,
we have compiled a list containing all the health benefits of quinoa
you should know about.
What is Quinoa?
Although handled like most grains, technically speaking, quinoa is not
exactly a grain. It is a pseudo cereal that grows near the Andes in
South America. The Incas discovered that the seeds are fit for human
consumption about 4,000 years ago. Even then, it was considered a
superfood of sorts, as they believed eating quinoa increased the stamina
of their warriors. The meaning of the term 'pseudo cereal' is that it
is grain-like and used in the same ways, yet it is not a grass, like
wheat. Quinoa is actually a relative of spinach and beets, but unlike
the two, the part used for food are the seeds of the flowering plant.
There is white, red and black quinoa, the white kind is generally being
the most widespread. Differences between the three sorts are quite minor
- red quinoa has a more prominent flavor, often described as ‘nutty’
while black quinoa has a more ‘earthy’ taste and tends to be sweeter
than the white version.
1. High in Fiber
Quinoa is twice as high in fiber than most grains. A study has found
that one cup of quinoa contains about 17-27 grams of fiber. Fiber in
itself has many health benefits such as relieving constipation, reducing
blood pressure, lowering cholesterol and glucose levels, and even
helping with weight loss. It is important to note that these benefits
are attributed to soluble fiber (fiber which dissolves in water and is
broken down in the colon). Insoluble fiber, on the other hand, does not
dissolve in water and isn't broken down by the gut and absorbed into the
bloodstream. Not all the fiber found in quinoa is soluble, but the
amount that is soluble is still higher than average.
2. Gluten-Free
If you are gluten intolerant or just trying
to avoid gluten in your diet, quinoa is the perfect choice for you.
What many people tend to overlook while trying to maintain a gluten-free
diet is that eating gluten-free products made of refined starch is just
as unhealthy as eating their counterparts which contain gluten. The
best way to do it is by sticking to foods that are naturally
gluten-free, like quinoa. It can act as a substitute for staples like
rice and pasta, and will dramatically increase the nutrient and
antioxidant value of your meals.
3. It's a Full Protein
There are 9 essential amino acids that the body is unable to produce on
its own, and so it depends on external sources to obtain them. These
amino acids are the building blocks for protein. Quinoa is quite
special, as it contains all 9 of them! In other words, it’s a great
source of protein. The value of protein should not be minimized - hair
and nails are mostly made up of it, the body needs protein to repair
tissues, and protein is a building block of bones, muscles, skin, and
blood. Other single sources of protein (or full protein foods) include
eggs, fish, poultry and milk.
4. Good for Blood Sugar 
The reason quinoa is helpful in maintaining healthy levels of blood
sugar is because it has a low glycemic index. Each food is assigned with
a glycemic index number from 0 to 100, which represents the relative
rise in the blood’s glucose level 2 hours after consuming that food.
Foods with a high glycemic index have been linked to diseases, such as
type 2 diabetes and cardiovascular issues. The glycemic index number for
quinoa is 53, which is considered low. Furthermore, quinoa is rich in
magnesium, which is known to regulate levels of blood sugar in the body.
5. Contains Iron and Other Minerals 
Speaking of magnesium, that is not the only important mineral quinoa has
to offer. It's also rich in potassium, zinc, and iron. The latter makes
it valuable in preventing anemia and aid in treating it. One cup of
cooked quinoa (185 grams) contains about 3 mg of iron, which is 15% of
the daily requirement. Other benefits of iron are that it increases
brain function by supplying and carrying oxygen from one cell to
another. The brain takes in about 20% of our blood oxygen.
6. High in Antioxidants
Antioxidants are frequently mentioned in
the context of health and wellness. As you’re probably aware,
antioxidants are molecules that protect the cells from free radicals,
which are known to harm the cell membrane and cause damage to the body
and premature aging. Antioxidants can be found in abundance in fruits
and vegetables, whole grains and, you guessed it - quinoa. The seeds of
quinoa practically brim with antioxidants, and sprouting increases it
further.
7. Promotes Weight Loss
Eating quinoa can be beneficial to the weight loss process due to the
fact it contains fiber. Because fiber is digested slowly, it creates a
sensation of being full for longer periods of time, and as a result,
fewer calories are consumed during the day. Not only is the appetite
reduced, simultaneously the metabolism is increased thanks to the
protein. This is the ultimate combination to lose weight.