Quinoa- The Quintessential Carb!
Hey everyone! Carbohydrates have received a lot of hatred and fear in recent years due to not knowing the proper usage or the power of this macronutrient. It indeed is the most important yet tricky of all the nutrients. The emphasis was always on complex carbohydrates as they were high in fiber and rich in nutrients, unlike refined or simple carbohydrates. One such super ingredient is Quinoa (pronounced as keen-wah). Quinoa is a whole grain crop grown for its edible seeds that are rapidly growing in popularity due to its many health benefits. Though it still has to reach most part of the population, Its demand mainly increased due to its easy-to-grow, nutritious, and gluten-free nature. Did you know there are more than 120 varieties of quinoa? White and yellow quinoa has the mildest flavor and is good to try as first.
Health benefits of quinoa —
- Punch of packed nutrients: Do you know one cup (185 grams) of quinoa contains 8 grams of protein, 3.5 grams of fat, 39 grams of carbohydrates, and 5 grams of fiber? And lots of vitamin B6, vitamin E, copper, folate, iron, zinc, manganese, magnesium, potassium, and Phosphorus are also available. This could be the most nutritious grain that we can incorporate into our daily diet.
- High in Antioxidant and anti-inflammatory plant compounds: This famous grain contains plant compounds that are very beneficial. This shows that quinoa is not just beneficial with vitamins and minerals but beyond. Two flavonoid plant compounds called quercetin and kaempferol are rich in quinoa. These compounds are powerful antioxidants and anti-inflammatory. It helps promote overall health and protect against certain diseases and mortality (death).
3. Tops the fiber content than any other grain: Quinoa contains more fiber than several other grains like brown rice. 1 cup of brown rice contains 3.51 grams of fiber which is less than the fiber content of quinoa. Adding fiber-rich foods like quinoa into your diet can help support digestive health by promoting regular bowel movements and fueling beneficial bacteria in the gut. A healthy gut always supports a healthy weight.
4. Most importantly Gluten-free: Though rice is one option for most gluten-free diets, it cannot compete with quinoa due to its nutritious profile. Due to the increasing gluten allergies, and restricted diets, there are high chances of falling for deficiencies. To avoid such deficiencies, including nutrient-dense food in the diet is very important. Quinoa is one such super-ingredient that not only is rich in nutrition but also gluten-free.
5. Beneficial for metabolic health: Some studies suggest that eating quinoa could benefit certain aspects of health. Including quinoa based snacks or meals regularly has significantly reduced LDL cholesterol, total cholesterol and body weight. Studies have also found that eating quinoa or quinoa-based products may benefit blood sugar regulation, fullness, body weight, triglyceride levels.
Ways to incorporate quinoa into diet —
- Blend it into your smoothie
- Use it instead of oatmeal
- Add it to homemade energy bars
- Sprinkle quinoa over salads
- Add it to your desserts
- Make delicious quinoa fritters
- Add quinoa to soups
- Use quinoa instead of rice
The numerous health benefits of quinoa is what makes it more special among carbohydrates, It not only adds a nutritional punch to the meal but also provides a variety of flavors to the palette. It is a great add-on to your diet if you haven’t. Quinoa for sure is on top of the list for gluten-free grain options.
References:
https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/
https://www.healthline.com/nutrition/8-health-benefits-quinoa
https://food.ndtv.com/food-drinks/8-ways-to-include-quinoa-in-your-daily-diet-1727195
