Quinoa: A complete protein and high in fiber.

Summary

Quinoa is a nutritious seed in the Goosefoot family related to spinach, beets and Swiss chard. It has become popular as a superfood due to its essential minerals, vitamins, and protein, being a complete protein and high in fiber. It is low in calories and fat and can be incorporated into a variety of dishes from cereals and salads to veggie burgers and desserts.

 

 

Quinoa (pronounced KEEN-wah) is a nutritious grain-like seed that has become increasingly popular as a superfood in recent years. Packed with essential minerals, vitamins, and protein, quinoa is a complete protein and is high in fiber. While once considered an exotic grain, this tasty and nutritious seed has become a staple in many people’s diets.
What Is Quinoa?

Quinoa is a plant species belonging to the Goosefoot family, which is closely related to spinach, beets, and Swiss chard. It naturally occurs in two basic varieties: white and black.

There are dozens of other varieties of quinoa, too, ranging in color from pink to purple to yellow to orange. each one may vary slightly in texture, flavor, nutrient content, and cooking time.

Often referred to as a “pseudocereal” because of its similar cooking methods and nutritional value, quinoa is also marketed as a grain. It’s considered to be a common food in South and Central American countries and is becoming more popular in the United States and other developed countries

Nutritional Value of Quinoa

One-third cup serving of cooked quinoa contains approximately:

* Calories: 111
* Protein: 3.4 grams
* Carbs: 19.2 grams
* Dietary Fiber: 2.8 grams
* Total Fat: 1.9 grams
* Calcium: 20 milligrams
* Iron: 1.5 milligrams
* Magnesium: 58 milligrams
* Phosphorus: 127 milligrams
* Potassium: 118 milligrams

Quinoa is a complete protein, meaning it contains all nine essential amino acids. It's also packed with a bevy of fiber, minerals, antioxidants, and polyphenols.

The most abundant polyphenol found in quinoa is quercetin. This antioxidant is known to boost the immune system, reduce inflammation, and promote longevity.

What Are the Health Benefits of Quinoa?

Quinoa is often referred to as a superfood, and for good reason. It’s loaded with beneficial nutrients that can improve your health.

Here are just some of the ways quinoa can improve your well-being:

* Full of Healthy Carbs: Quinoa is high in carbs but contains complex carbs, which take longer to digest than simple ones. This means quinoa keeps you feeling fuller for longer and can help you avoid excessive snacking.

* Great for Blood Sugar Control: Quinoa is an excellent source of fiber, which can help control your sugar levels. It also contains a fair amount of magnesium, which is known to have a beneficial effect on blood sugar control and insulin sensitivity.

* High in Fiber: Quinoa is a great source of dietary fiber, which can help support digestive health and regularity. It’s also high in insoluble fiber, which may help reduce the risk of certain cancers.

* Low in Calories and Fat: Quinoa may be beneficial for weight loss due to its low-calorie and low-fat content. It's also a great option if you’re looking to reduce your carbohydrate intake.

* High in Protein: Quinoa is a complete protein, meaning it contains all nine essential amino acids. This makes it a great option for vegetarians and vegans who may not be getting enough protein from other plant-based foods.

* Contains Important Minerals: Quinoa contains many important minerals, including iron, magnesium, phosphorus, potassium, and zinc. These minerals are vital for maintaining overall health and protecting against certain diseases.

How Can You Include Quinoa In Your Diet?

There are many ways you can incorporate quinoa into your diet. Here are just a few ideas:

* Use it as a cereal: Toast quinoa in a pan for an interesting twist on oatmeal. Add a little bit of honey to sweeten it up.

* Add to salads: Replace the lettuce in a typical salad with cooked quinoa for added nutrition.

* Use as a topping: Quinoa makes a great addition to any fish, chicken, or veggie dish. Try adding some to your stir-fry for a crunchy texture.

* Make veggie burgers: Use cooked quinoa as a binding agent in place of bread crumbs and mix it with your favorite beans, vegetables, and spices.

* Make desserts: You can use quinoa flour as a base for many vegan desserts. It makes a great substitute for wheat flour and adds an extra nutrient boost.

Final Thoughts

Quinoa is a nutritious and versatile seed that’s packed with essential minerals, vitamins, and protein. It’s a complete protein, high in fiber, and low in calories and fat, making it an excellent choice for anyone looking for a healthy addition to their diet. Quinoa is also easy to incorporate into your meals and can be made into a variety of dishes, from cereals and salads to veggie burgers and desserts. If you haven’t tried this superfood yet, make sure to add it to your grocery list next time you’re at the store.