The Versatility Of Quinoa: Health Benefits, Types & Ways to Include
It seems these days, everyone talks about this versatile grain called ‘Quinoa’. We come across quinoa salads, quinoa fried rice, quinoa energy bars and what not ! It also is known to be low carb rice substitute, but what makes it indispensable? Let’s discuss in this article
Quinoa is a whole grain that offers many nutritional and health benefits. It can provide a good source of protein, fiber, antioxidants and more. It is one of the healthiest and most versatile ingredient that can be used to make interesting dishes. It is known as a heart healthy grain, as it is known to reduce ‘unhealthy’ cholesterol. It is also a complete source of protein and a good source of mono- unsaturated and omega-3 fatty acids.
Quinoa vs White Rice
- Quinoa contains fewer calories and carbohydrates than white rice.
- Quinoa contains all nine essential amino acids, making it a complete protein, unlike rice.
- Quinoa is beneficial in maintaining blood sugar levels as it has lower glycemic index compared to white rice.
- Though quinoa has fluffy texture similar to the rice, it contains much higher amount of nutrients such as fiber and protein compared to white rice.
- Compared to white rice, the fiber content in quinoa is beneficial in lowering cholesterol and blood fat levels called triglycerides.
- Quinoa consists of three times more calcium content than rice . It also consists five times more iron content and eight times more potassium content than white rice.
Health Benefits of Consuming Quinoa
- It Plays a Vital Role in Performing Essential Bodily Functions- Quinoa is rich in essential nutrients, including B vitamins, magnesium and iron, which are important for optimal muscle function and growth. Furthermore, these nutrients play various roles in energy metabolism, oxygen transport and muscle contraction.
- It Prevents Immune Reaction Causing Celiac Disease- Quinoa is gluten-free and is a great alternative to gluten containing grains which can be an ideal choice for people suffering from celiac disease (An immune reaction to eating gluten, a protein found in wheat, barley and rye). Additionally, It is a nutritionally dense whole grain that gives a higher amount of antioxidants than other common grains eaten on the gluten-free diet.
- It Maintains Digestive Health- As quinoa is a great source of fiber it is ideal to maintain digestive health and prevent or treat constipation lowering the risk of intestinal cancers. It also provides satiety (feeling of fullness for longer duration), which aids with weight loss.
- It is Beneficial in Maintaining Heart Health- The fiber and antioxidant content in quinoa is beneficial in controlling cholesterol levels, sugar levels and heart damage in the body, lowering the risk of diabetes and heart disease. In addition to including a diet high in antioxidants and fiber, maintaining a healthy weight is also important for heart health, to further decrease the risk of heart disease.
- It Aids in Disease Prevention- As refined grains have been stripped of most of the fiber, iron and vitamins present in them, it is crucial to include whole grains such as quinoa in your diet as it is beneficial in lowering the risk of diabetes, heart disease and cancer.
Types of Quinoa
- White Quinoa — It has the mildest flavor. It is super light and fluffy. It can be used as a rice replacement and base for grain salads and baked goods. It is rich in vitamins, minerals, plant compounds and antioxidants.
- Red Quinoa — It has super crunchy texture and a nuttier flavor. It is rich in protein, fiber and a variety of important vitamins and minerals. Additionally, it has a higher antioxidant content than other types of quinoa, providing certain benefits for heart health. It is great in salads, grain bowls or as a rice replacement.
- Black Quinoa — It is one of the most “rare” kind of quinoa which is super similar to red quinoa. It’s crunchy, nutty, and used in the exact same applications as red quinoa. It is high in protein and magnesium content, beneficial in preventing cardiovascular diseases. In addition to this it also contains vitamin E, beneficial in fighting free radicals and preventing premature aging.
Ways to Include Quinoa
- It Can be Added to Soups — Quinoa can be added to chicken or vegetable soup just like any other ingredient, making it super healthy. As it absorbs a good amount of liquid, it is great for making a thicker soup.
- It Can be Blended into Smoothies — Adding quinoa to smoothie will make them healthier and rich in protein which in turn keeps us energized throughout the day.
- Include them into Energy Bars -These bars are great to fight hunger pangs and easy to make. All you got to do is gather your favourite ingredients such as nuts, seeds, whole-wheat flour, dry fruits, chocolate chips and at least one cup of quinoa and mix all the ingredients together , give them a rectangular shape, set them on a dish and chill for at least an hour, just by doing this you can create your own version of an energy bar with quinoa.
Quinoa is an excellent dietary choice for people following a vegetarian or vegan diet as the protein content in quinoa offers a wide range of amino acids that are vital for supporting muscle development and immune activity, among other essential functions. Additionally, it is also naturally gluten-free and can be eaten safely if one has gluten intolerance such as celiac disease. Furthermore, its easy preparation and fluffy texture makes it ideal for just about any mealtime.
References:
https://www.medicalnewstoday.com/articles/274745
https://www.healthline.com/health/food-nutrition/quinoa-vs-rice
https://www.healthline.com/nutrition/8-health-benefits-quinoa
https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/
