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Including Ragi In Your Diet For Weight Loss
Quinoa (Chenopodium quinoa Willd) was believed to be a sacred grain. It is a pseudocereal and has been around for about 5000 years. It has been used as food grain and also for medicinal purposes.
This article will talk about various quinoa benefits. In recent times quinoa has become very well known for its health benefits and is being cultivated in more than 95 countries. It is being consumed for health purposes in countries such as North America, Europe, Australia, Japan, and India.
The following are the ways in which quinoa benefits our body.
Quinoa is a source of complete protein and hence the many quinoa benefits
Quinoa has about 14 % protein which is more than any of the cereals which add to the list of quinoa benefits. Quinoa protein quality is on par with milk protein and therefore superior to proteins from cereals such as rice and wheat. It contains all the essential amino acids and therefore is a complete protein.
Quinoa benefits us by being a good source of complete protein.
Quinoa is gluten free, safe for people with celiac disease.
Celiac Disease is also known as Celiac Sprue which is a chronic inflammatory disorder of the small intestine. This is caused when gluten containing products are consumed by susceptible people.
Quinoa protein is gluten free unlike wheat. Therefore, it is safe for people with gluten intolerance and those with celiac disease. Compared to alternatives such as rice and corn, quinoa benefits us by being more nutritious and high in antioxidants.
Other quinoa benefits include:
Quinoa is a good source of antioxidants
Antioxidants help us to keep free radicals in control and protect us by fighting against free radical activity that can lead to chronic and degenerative diseases.
Quinoa is a good source of phenolics, majorly ferulic acid and quercetin. Quercetin in quinoa is more than what is present in cranberries which is considered to be a rich source of quercetin. These phenolic compounds exhibit antioxidant activity which prevents damage by free radicals.
Quinoa is a low glycaemic index food
The glycaemic index (GI) of quinoa differs based on its cooking time, it ranges from 35 to 53. Quinoa can be considered as a low GI food. Because of low glycaemic index, quinoa benefits people with diabetes because it can help manage their blood glucose levels. Also, quinoa is a good source of dietary fiber therefore is it good for people with diabetes.
Quinoa has favourable effect on serum lipid profile
In a study conducted, it was seen that by consuming 50 grams of quinoa per day for 12 weeks reduced serum triglycerides levels, thus quinoa benefits over weight and obese people. Quinoa is a good source of fiber and it has been proven that dietary fiber helps in managing serum cholesterol levels.
Quinoa benefits us by being a good source of important minerals
Quinoa is a good source of minerals such as calcium, iron, potassium, magnesium and zinc. These minerals are important as they perform several functions in our body and hence quinoa benefits us not become deficient in these minerals.
Quinoa also contains phytic acid which can reduce the absorption of these minerals. Soaking, sprouting and cooking reduce phytic acid content.
Quinoa also contains oxalates that reduce calcium and magnesium absorption among other quinoa benefits. They may also be responsible for recurring kidney stone problem in a few individuals but cooking reduces oxalate content.
Quinoa is a good source of dietary fiber
Compared to most other grains, quinoa is a better source of dietary fiber about which is about 7 %. Dietary fiber prevents constipation and in general helps us maintain our gut health. Fiber also helps in managing blood glucose and cholesterol levels.
Quinoa benefits and aids in weight loss
Two nutrients that help in weight management and weight loss are protein and dietary fiber. Quinoa compared to other grains is a good source of protein and fiber.
There is evidence which states that increasing the proportion of protein moderately in the diet, lowering total energy intake, may improve body composition, assist in fat loss and improve body weight maintenance after losing weight. According to a study, fiber supplementation may have the ability to contribute to weight loss by reducing energy intake.
Quinoa is a grain with good amount of complete protein, several minerals and dietary fiber. Because of the nutrients it contributes towards several health benefits and can be included in our balanced diet regularly.
24 Mantra Organic Quinoa is unadulterated and easily available. Incorporate quinoa into your balanced diet and reap the health benefits it provides.
Including Ragi In Your Diet For Weight Loss