The Health Benefits of the Super-Grain Quinoa and Why Should You Include It into Your Diet Plan
While we all love to treat ourselves to some rice every once in a while, we know that it’s not so healthy. So, what if we told you that there’s a grain that’s just like rice but healthier? Yes, we are talking about Quinoa, pronounced aa’ keen-wa’. It is a gluten-free alternative to starchy grains. While it falls under grains, it is a seed from the beet, chard, and spinach family.
The best part of this pseudo-grain is rich in protein and contains all nine essential amino acids. This grain hails from South America (Peru, Chile, and Bolivia), where it has been abundantly grown for thousands of years. Quinoa was a staple diet of Incas and their descendants. In recent years, it has gained prominence, as it is a better alternative to other more refined options such as bulgur wheat, couscous, and rice.
For people on a vegan or a plant-based diet, Quinoa makes for a great addition to your diet. It contains all nine essential amino acids. Quinoa is also a very versatile grain, and you can cook it in a variety of methods. It is a good source of protein, too, and 100 g of serving contains at least 4.4 grams and contains generous dozes of magnesium. Quinoa promises many health benefits. Read on to find out more about them.
Lowers the Risk of Chronic Disease
Quinoa has many anti-inflammatory phytonutrients, making it a beneficial grain for human health in disease prevention and management. It is greatly beneficial for your heart, as it contains more omega-3 fatty acids when compared to other common cereals. Besides that, it also has a higher content of monounsaturated fat, the good quality heart-healthy fat.
Helps in Weightloss
It is high in fiber, so the perfect grain for those looking to drop the extra pounds and manage their weight. It is mainly filling in nature as it contains a substantial amount of protein and fiber, which can quell unnecessary hunger pangs. Quinoa also boasts a low glycaemic index (GI), so it can enable slower energy release, keeping your cravings in check.
Keeps Blood Sugar Levels in Check
Although one requires more research for the same, a small number of studies suggest Quinoa can help improve triglyceride levels and improve blood sugar levels.
If you suffer from 2 diabetes or other conditions, you may have to watch the carbs you take. But not all carbs are created equal. Quinoa is a whole grain, which is better for refined grains such as white flour.
Helps People Suffering From Celiac Disease
People suffering from gastrointestinal issues or celiac disease should opt for gluten-free grains that are nutritionally dense. Quinoa makes for an ideal option for those unable to eat gluten grains or digest them. Especially for people who have coeliac disease, Quinoa is a great, healthier option. Since it is high in fiber, Quinoa is gut-health friendly and enhances your digestive health than its refined counterparts, such as rice or potato flour.
Is Beneficial for Gut Health
Studies suggest Quinoa is excellent for gut health as it helps improve the diversity of beneficial gut bacteria and reduces the inflammatory symptoms of certain conditions like colitis. It acts as a prebiotic, and we all know how our gut needs the proliferation of good bacteria.
And for that, we need a combination of prebiotics and probiotics to aid in gut health. Quinoa supplies the gut with beneficial gut bacteria and allows them to thrive, overpowering the bad bacteria in the process. The imbalance of gut bacteria can impact our health in more ways than one.
Quinoa is one of the grains that have the least allergic reactions to it compared to other grains. However, natural compounds which coat the seeds, such as saponins, may lead to some adverse reactions. It is possible to remove these compounds by thoroughly cleaning the grain or pre-soaking Quinoa before using it.
You can have Quinoa in different ways, such as a salad, pilaf, pancakes, or soups. If you feel too tired to whip up a delicacy, boil, chop up a few veggies, eggs/chicken/tofu for protein and add an olive oil dressing. It makes a perfect dish to cater to your hunger pangs, treat your taste buds, and boost health. So, are you ready to include Quinoa in your diet? Tell us in the comments section!
More in Diet
Be Wary of These Hidden Sources of Sugar When You Are on a Diet
When you are on a diet, you try and avoid sugar as much as possible. However, we fail to spot the...December 8, 2021
Here Are the Ways You Are Ruining Your Post-Pregnancy Recovery!
Giving birth is certainly a life-altering experience for a woman. While you feel really happy at welcoming a new baby into...December 6, 2021
How To Boost Workplace Motivation During Winter Months
During the winter months, we get less sunlight and, thereby, experience colder temperature conditions. Aside from feeling tired, people often have...December 3, 2021
Women in Their Thirties Should Stop Making These Nutrition Mistakes
Dear women, can you stop putting others before you and take a little closer look at your nutrition needs? That right,...December 1, 2021
Best Tips to Stimulate the Vagus Nerve!
Have you ever heard of the vagus nerve? Well, if you haven’t, then you are not alone. What you should know...November 29, 2021
Curb Your Hunger Cravings and Lose Weight Now!
More often than not, cravings get the better of us and kill our best intentions to lose weight. Cravings can come...November 26, 2021
Lifestyle Tips From Around the World To Help You Stay Healthy and Happy
It’s easy to know what the people on the other side of the world are doing to stay healthy and happy....November 24, 2021
Angelina Jolie – The Woman Who Never Fails To Inspire Us
Making mistakes is fine. Being bold is okay! These things add up to the person we eventually become. Not that a...November 22, 2021
The Many Health Benefits Of Lupin Beans
The small beans you find at supermarkets, grocery stores, and local shops are what we commonly call lupin beans or lupini....November 19, 2021