Quinoa for weight loss, How to cook quinoa, Health Benefits of Quinoa
Quinoa
is one of the world's most popular health foods. It is gluten-free, high in
protein and one of the few plant foods that contain sufficient amounts of all
nine essential amino acids.
It
is also high in fibre, magnesium, B vitamins, iron, potassium, calcium,
phosphorus, vitamin E and various beneficial antioxidants.
Health Benefits
of Quinoa:
It
is a grain crop that is grown for its edible seeds. It’s pronounced KEEN-wah. It
is a pseudo-cereal. It has been eaten for thousands of years in South America. There
are three main types: white, red and black.
A cup (185
grams) of cooked quinoa contains (222 calories):
·
Protein:
8 grams
·
Fibre:
5 grams
·
Manganese:
58% of the recommended daily allowance (RDA)
·
Magnesium:
30% of the RDA
·
Phosphorus:
28% of the RDA
·
Folate:
19% of the RDA
·
Copper:
18% of the RDA
·
Iron:
15% of the RDA
·
Zinc:
13% of the RDA
·
Potassium
9% of the RDA
·
Over
10% of the RDA for vitamins B1, B2 and B6
·
Small
amounts of calcium, B3 (niacin) and vitamin E
·
Carbohydrates:
39 grams
·
Fat:
4 grams
·
Omega-3
fatty acids: a little
Quinoa
is non-GMO, gluten-free and usually grown organically. Even though technically
not a cereal grain, it still counts as a whole-grain food.
It
contains large amounts of flavonoids, including quercetin and kaempferol. These
are potent plant antioxidants with numerous health benefits.
It
is much higher in fibre than most grains.
It
is gluten-free. Using it instead of typical gluten-free ingredients can
increase the antioxidant and nutrient value of your diet when you’re avoiding
gluten.
It
is high in protein. It also contains all the essential amino acids, making it
an excellent protein source for vegetarians and vegans.
Quinoa
appears to be very high in antioxidants. Sprouting increases their antioxidant
levels.
Quinoa
is high in fibre, protein and has a low glycemic index. These properties have
all been linked to weight loss and improved health.
It’s
also tasty and goes well with many foods.
Depending
on the type of quinoa, it can be important to rinse it with water prior to
cooking to get rid of saponins, which are found on the outer layer and can have
a bitter flavour. However, some brands have already been rinsed, making this
step unnecessary.
Ready to eat
recipe (15–20 minutes):
·
Heat
2 cups (240 ml) of water in a pot.
·
Add
1 cup (170 grams) of raw quinoa, with a dash of salt.
·
Boil
for 15–20 minutes.
At
the end quinoa absorbs most of the water and looks fluffy. It will have a mild,
nutty flavour and a satisfying crunch.
Quinoa
may improve your blood sugar and cholesterol levels and even aid weight loss.