Introduction
Quinoa is considered to be one of the most nutrient-rich whole grains and has many wonderful health benefits. It is a naturally gluten-free grain and high in protein. An important plant source of all nine essential amino acids, quinoa is on trend as a health food these days. The list of nutritional benefits it provides is so staggering that NASA has used it to feed astronauts aboard space missions. Cooked in the same way as rice, quinoa can be part of a healthy lifestyle.
In this post, we will share the nutritional highlights of this fashionable alternative grain and also highlight how quinoa promotes an overall healthy lifestyle.
The nutritional profile of Quinoa
Quinoa is a good source of many vital minerals, including
- Manganese
- Phosphorus
- Copper
- Folate
- Fibre
- Protein
- Iron
- Selenium
- Magnesium
- Zinc
- Anti-oxidants
- Flavonoids such as quercetin and kaempferol
- Small amounts of calcium, vitamin E and omega-3 fatty acids
7 top health benefits of quinoa
1. May lower the risk of chronic diseases
Studies have linked quinoa consumption to the prevention and treatment of various chronic diseases. This is because quinoa is high in anti-inflammatory phytonutrients, which make it potentially beneficial for human health. It contains omega-3 fatty acids and, in comparison to common cereals, it has a higher content of monounsaturated fat.
2. May help you lose weight
Quinoa is a weight-loss friendly super food. Being an energy dense food, quinoa keeps you satiated for longer and helps control appetite and hunger. It is therefore extremely beneficial for people looking to facilitate weight loss. It is high in fibre and has more protein of rice or barley. The filling nature of protein and fibre helps manage your appetite. Additionally, quinoa also has a low glycemic index (GI), so its slower energy release makes it less likely to trigger cravings and stimulate hunger.
3. May help balance blood sugar
A small number of studies suggest quinoa is a diabetes-friendly food and may be particularly beneficial for blood sugar management in people with diabetes. One explanation for this is that since quinoa is low in sugar and carbohydrates, it can potentially help in developing effective dietary strategies for managing Type 2 diabetes. It has a relatively low glycemic index (GI) of 53, which means it won’t cause a dramatic spike in blood sugar as much as other grains.
4. Suitable for those with gluten intolerance
One of the important benefits of quinoa is that it is naturally gluten free and nutritionally dense. This makes quinoa an ideal option for those unable to eat gluten grains, such as those with coeliac disease. Being high in fibre, quinoa is a great alternative to gluten-containing grains, like rice or potato flour.
5. May improve gut health
Eating quinoa on a regular basis can help protect your gastrointestinal tract. It can improve gut health by enhancing the diversity of beneficial gut bacteria and reducing the inflammatory symptoms of conditions like colitis. It acts as a probiotic, supplying the fuel for beneficial gut bacteria, and allowing them to thrive.
6. Helps to form haemoglobin
Another active ingredient in quinoa is iron, and its intake helps in haemoglobin formation and keeps red blood cells healthy. Just 1 cup of cooked quinoa can provide approximately 2.8 grams of iron or 16% of the daily dietary requirement. It also helps in neurotransmitter synthesis, enzyme activity, boosting metabolism and regulating body temperature.
7. Reduces bad cholesterol
Quinoa has various heart-healthy benefits and it is an excellent alternative to meat and other protein sources that are high in saturated fats. Research has indicated that consuming quinoa helps lower LDL, or bad cholesterol, thus cutting the risk of developing coronary heart disease, congestive heart failure and heart attacks. It is thus a good choice for people who have high blood lipids (cholesterol and triglycerides).
Other Health Benefits
- Protection against metabolic, and degenerative diseases
- Improvement of the immune system
- Reduction of symptoms associated with post-menopause,
- Promotion of muscle mass
Final thoughts
Indeed, quinoa is one of the most promising crops of humanity for its nutritional properties. Because this superfood has some impressive benefits, it is therefore not surprising then, that many scientific research studies attribute multiple health advantages to quinoa consumption. It is gluten-free, a good source of minerals and fibre, and supports healthy digestion.
