Diet & Nutrition Health

Quinoa nutrition: here’s why you should include this cereal in your diet

Be it a side dish, as a breakfast porridge, added to salads, or used to thicken soups, here is a list of quinoa cereal benefits and nutritious advantages.

Quinoa is the seed of a plant known scientifically as ‘Chenopodium’ quinoa. It is high in many nutrients and is often referred to as a “super food”. Quinoa is a pseudo-cereal, a seed that is prepared and consumed like a grain. Quinoa has a crunchy texture and nutty flavour. The seeds can also be sprouted, ground, and used as flour, or they can be popped like popcorn.

Rich in nutrients

Quinoa cereal contains essential components including fats, vitamins, and minerals, (which act as great antioxidants) plant compounds which contribute to its flavour and health effects etc. These helps regulate the digestive system and keep you fuller and more satisfied.

It is a complete protein

It is one of only a few plant foods that are considered a complete protein, containing all nine essential amino acids – these are the amino acids that our bodies cannot produce and, therefore, need to consume. This makes quinoa a great dietary choice for vegetarians and vegans.

High fibre

Because of Quinoa’s high fibre content compared with other grains, it helps reduce the risk of a number of health conditions. These conditions include constipation, heart disease (by lowering blood pressure and reducing cholesterol), and hemorrhoids. High-fibre diets have been shown to help improve blood sugar control. This can be beneficial for individuals with diabetes or prediabetes. Also, diets rich in fibre tend to promote a healthy weight because fibre helps you feel fuller for longer, potentially reducing the overall intake of food.

Low blood sugar levels

Individuals with type 2 diabetes are unable to use insulin effectively, causing high blood sugar levels and all sorts of complications. Refined carbs have been linked to increased risk of type 2 diabetes and heart disease, while whole grains (like quinoa) have been linked with reduced risk. A study showed that quinoa, fed to rats on a high-fructose diet, reduced most of the adverse effects caused by the fructose, all of which are associated with type 2 diabetes. It lowered blood cholesterol by 26%, triglycerides by 11% and blood sugar levels by 10% .One human study compared the effects of quinoa with traditional gluten-free wheat products. Quinoa lowered both blood triglycerides and free fatty acids and had a smaller impact on blood sugar levels than gluten-free pasta, gluten-free bread and traditional bread.

Weight loss

Quinoa has many properties that make it a weight loss friendly food. It is higher in protein than similar foods, such as rice, corn and whole wheat. Protein is considered to be one of the key factors for weight loss by boosting metabolism and satiety, and may help prevent obesity and related diseases. Fibres are also important for weight loss, promoting decreased calorie intake by increasing the feeling of fullness, as well as improving gut health. Quinoa is higher in fibre than many whole grain foods. The glycaemic index value of quinoa is relatively low, but low-glycaemic foods have been shown to prevent overeating and decrease hunger.

Quinoa is gluten-free

As a gluten-free pseudo cereal, quinoa is suitable for individuals who are intolerant or allergic to gluten, such as those with celiac disease. Many researchers have studied the effects of including quinoa in a gluten-free diet. Using quinoa in a gluten-free diet, instead of other common gluten-free ingredients, dramatically increases the nutrient and antioxidant value of the diet. Quinoa-based products are well received, and may therefore be a suitable dietary alternative to wheat, both in its original form and in products like bread or pasta.

Quinoa may also help fight cancer because of it being a great source of antioxidants and anti-inflammatory nutrients which also supports a healthy heart. Lastly, quinoa is a standalone food with surreal benefits which shall help a person lead a very healthy life.

 

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