What is Quinoa? The Health Benefits and Recipes (2024)

FAQs

What is Quinoa? The Health Benefits and Recipes? ›

Quinoa is technically a seed and is considered part of a small group of grains called pseudocereals, along with amaranth and buckwheat. It's a smart carbohydrate choice because it contains fiber, minerals, antioxidants, and protein. It's also gluten-free, delicious, versatile, and easy to prepare.

Toss it in salads.

Quinoa is a complete source of protein and makes a great addition to a healthy salad. The combination of fiber, protein and healthy fats can turn a light side salad into a robust entrée.

The fiber in quinoa can also help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease. Quinoa is rich in antioxidants, which can prevent damage to your heart and other organs. A diet high in antioxidants has been linked with a decreased risk of heart disease.

You can eat one-two cups of cooked quinoa in a day. You should avoid eating it if you experience stomachache, itchiness or vomiting after consuming it. A study by Harvard Public School of Health has reported that eating a bowl of quinoa daily is healthy and without any side effects.

While quinoa is an excellent source of fiber, most of the fiber found in this seed is actually insoluble. Consuming too much fiber can lead to gastrointestinal side effects such as bloating, gas, stomach cramps, or dehydration among other symptoms.

Quinoa: High in protein, quinoa keeps you full with its high levels of plant-based proteins. It decreases your appetite and promotes belly fat decrease.

It is high in proteins and fiber and enriched with antioxidants that help in making the immune system stronger. You are advised to consume quinoa more in comparison to oats as quinoa will provide more health benefits in low calories.

Whole grains are rich in fiber and will help to cleanse the colon. Oats, oatmeal, brown rice, and quinoa are all great sources. Try to incorporate 3 – 5 servings per day into your meals. Broccoli, cauliflower, kale, and most leafy greens are fiber-dense and are always healthy choices.

Cooked quinoa comprises 21% carbohydrates, 14.6% protein, and 14.2% fat. One cup (185 grams) of cooked quinoa contains 222 calories. The nutrition facts for 3.5 ounces (100 grams) of cooked quinoa are ( 5 ): Calories: 120.

Studies suggest quinoa may improve gut health by enhancing the diversity of beneficial gut bacteria and reducing the inflammatory symptoms of conditions like colitis. Acting as a prebiotic, quinoa supplies the fuel for beneficial gut bacteria, allowing them to thrive.

When should you not eat quinoa? ›

Allergy to other foods used as grains: Quinoa may cause an allergic reaction in people who are sensitive to foods used as grains, such as buckwheat, wheat, and rice. If you have allergies to grains, be sure to check with your healthcare provider before using quinoa.

Quinoa has a glycemic index of around 53, meaning it won't cause as dramatic a spike in blood sugar. This is because it contains fiber and protein, both of which slow the digestion process. Most grains don't have all the amino acids needed to make a protein.

Promotes Hair Growth:

Quinoa is a rich source of 9 essential amino acids that can strengthen hair follicles naturally, repair hair by nourishing and hydrating the scalp. Studies reveal that humectant – a natural substance forms a layer of protection on the scalp from pollution and dust.

While both provide excellent sources of fiber and protein, farro tops the charts and offers almost double the value compared to the same size serving of quinoa.

Quinoa's got the carbs covered, so you'll likely want to add some additional protein (eggs, lentils, beans, tofu, chicken), a fat (olive oil, nuts, butter, cheese), and, ideally, some kind of fruit or vegetable (broccoli, berries, squash, spinach).

If you've never eaten quinoa, Foroutan suggests trying white quinoa first because it has the mildest taste. Or you might look for a blend of red, black, and white quinoa to get as many antioxidants as possible; levels of these beneficial ingredients vary according to the color of the seeds (red has the highest levels).

You can see that 100 g of uncooked quinoa has about 3 times as much of everything (calories, carbs, fats and proteins) as 100 g of cooked quionoa, so you can assume that the difference is due to water absorption. A small amount of carbs, fats and proteins can be lost in the cooking water.

The darkest variety of quinoa is the black quinoa which is super rich and healthy as compared to the other two versions. It is the healthiest option of quinoa that has more protein, dietary fiber, and less amount of fat content inside. It takes time to cook black quinoa due to its nuttier and fluffy texture.

Quinoa is rich in both fiber and protein, contains a much higher amount of other nutrients, and has a similar fluffy texture to the rice. A cup of quinoa contains twice more protein and about 5 g more fiber than white rice. Quinoa contains fewer calories and carbohydrates than white rice.

To consume quinoa for weight loss, you can cook it into a sweet breakfast porridge with chia seeds, milk and fruit on top. Quinoa can also be popped like popcorn in a pan. Add some seasoning and enjoy it as a snack, or make your own granola or chiwda using popped quinoa.