Health benefits of quinoa
Quinoa is a superfood that contains many vitamins, minerals and all nine essential amino acids. This incredibly popular seed is actually classified as a gluten-free whole grain and is easy to incorporate into foods as a substitute for rice, pasta or other grains. Due to an increase in popularity, quinoa production has spread, and it is now grown all around the world.
Why should you eat more quinoa?
Quinoa is one of the best and easiest foods to incorporate into your diet, and it boasts a wide array of vitamins and minerals as well as protein and fiber.
Fiber
Quinoa contains mostly insoluble fiber which pulls water into your bowel movements, or stools, which can help ease constipation or provide relief to those with irritable bowel or diverticulitis. Quinoa also contains a good amount of soluble fiber, which slows down your intestines, which, in turn, benefits your blood sugar and cholesterol levels. Fiber helps you stay fuller longer, which leads to healthier weight maintenance and higher energy levels.
Protein
The protein in quinoa is plant-based, which is a plus for people who don’t eat meat but who need protein sources in their diet. Because of the combination of fiber and protein, quinoa makes you feel fuller longer, helping with weight management and healthy snacking. One serving of quinoa (one cup cooked quinoa) contains eight grams of protein, which is a lot for a little seed.
With the protein in quinoa comes amino acids. Because quinoa contains all nine essential amino acids, it is considered a complete protein. Your body cannot produce these on their own and must get them from food.
Minerals
Quinoa is packed full of minerals your body needs to operate at its best. One serving contains 58 percent of your daily recommended manganese, which helps with your digestion and metabolism. It also has high amounts of magnesium, an essential compound in your body, phosphorus, folate, copper, iron, zinc and potassium. All of these are important to your various body’s systems, and many people do not get enough in their diet. Increasing your quinoa intake can help you get more of these vital nutrients, instead of additional vitamins and supplements.
Antioxidants
Antioxidants are one of the many reasons quinoa is considered a superfood. Quinoa contains helpful antioxidants called flavonoids. These powerful compounds help your body reduce inflammation and keep disease at bay. Flavonoids can also help your mood; people who get enough of them have a lower risk for depression.
Low glycemic index
Because it has a low glycemic index, quinoa is good for diabetics or people who are concerned about their blood sugar. Quinoa helps reduce hunger, which helps curb overeating that can lead to obesity, diabetes and other health issues. However, quinoa is still considered a carb, albeit a gluten-free, fairly healthy one.
How to get the most out of your quinoa
Preparation
Check your packaging when you bring home quinoa, as some brands require rinsing to get rid of saponins on the outer layer, which can impact taste. Usually, quinoa is boiled in water or broth for 15 to 20 minutes to create a fluffy, rice-like texture. When properly cooked, it has absorbed most of the cooking liquid and has an almost translucent outer layer. Without much flavoring, quinoa has a mild, nutty taste and is neutral enough to be included in savory or sweet recipes.
Baked
Use a nonstick bakeware set or muffin pan to make quick breakfast breads that use cooked or raw quinoa. Quinoa is often an ingredient in gluten-free baking and increases the nutritional quotient in baked goods. It can be quite delicious in breads made in a loaf pan or breadmaker.
Salads
Quinoa is a popular base for cold salads. Add a citrus fruit or lemon or lime juice to give it a sweet and sour zing. Incorporate other vegetables, meat, nuts or whatever you choose, and use it with or without leafy greens, such as spinach. Quinoa pairs well with fresh or dried fruits for a sweet and savory mix and makes for a healthy side at a picnic or barbecue. It also keeps well in the fridge for leftover lunches.
Entrees and sides
Use quinoa as you would rice. It pairs nicely with Mexican dishes like burritos and is a healthy addition to soups and stews. Stuff peppers with it or make a bowl with warm quinoa as a base. The flavor and texture lends itself to all kinds of cuisine.
You can use practically any combination of foods with quinoa to complement your menu. It also makes for a good side with meat or other savory main dishes. It can be served simply, with a drizzle of high quality olive oil and some garlic for a flavorful side.
You can also use it along with vegetables and cheese to make gratin or to add protein to other veggie sides. Use cooked quinoa to make vegetarian burger patties cooked on the skillet, or to make quinoa crab cakes.
Sweet options
For breakfast, quinoa cereal is a healthy, fast option with a similar texture to oatmeal. Add in your favorite nuts, raisins and some sweetener like honey for a sweet breakfast treat that’s full of protein and will keep you full until lunch.
Quinoa can also be incorporated into chocolate protein bites or breakfast bars that trick you into thinking you’re having a decadent treat — they taste decadent, and you’re also getting a powerful punch of protein and nutrients.
Laura Wheatman Hill is a writer for BestReviews. BestReviews is a product review company with a singular mission: to help simplify your purchasing decisions and save you time and money.
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