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Quinoa has slowly become the most popular health food worldwide! These tiny grains of goodness possess powerful health benefits that have earned it the tag of a superfood. It is rich in plant-based protein and essential amino acids that help repair and maintain the body. If you plan to introduce quinoa to your diet, you would naturally be curious about the benefits of eating quinoa.
Luckily, we have just the right thing for you! Here is a comprehensive list of all the quinoa health benefits based on scientifically-proven research and studies. So sit back and relax as we help you navigate through the benefits of eating quinoa!
Here are some benefits of eating quinoa that verify its credibility of being a superfood:
Quinoa is highly nutritious, with the organic variant being better, and comes in three variants – white, black, and red.
About 100 grams of cooked quinoa contains:
|Dietary Fibre||2.8 g|
As one can see from above, quinoa is low on fats and calories and is an excellent source of protein. Considering that quinoa delivers all the nine amino acids to the body, it is classified as a complete protein. This quality can be extremely helpful for those on a vegan and vegetarian diet.
Additionally, it is rich in bioactive compounds, such as manganese, magnesium, phosphorus, folate, copper, zinc, iron, potassium, vitamins B1, B2, and B6. It also contains traces of calcium, omega-3 fatty acids, vitamin B, and niacin. Quinoa is also an excellent source of powerful antioxidants.
Given the nutritional profile of quinoa, as stated above, the benefits of eating quinoa are self-explanatory.
If you suffer from conditions like Coeliac disease or Irritable Bowel Syndrome (IBS), then you may already know that gluten is your worst enemy. Unfortunately, eliminating gluten from your diet can significantly reduce your dietary options. In this situation, the highly versatile quinoa and quinoa health benefits come to your rescue!
Quinoa is naturally gluten-free and can be an excellent substitute for starchy, gluten-free alternatives such as potato, rice, corn, or tapioca flour. In addition to eliminating these refined ingredients, it also adds antioxidants to your plate, which will make pain management easier.
As mentioned above, 100 grams of cooked quinoa supplies 2.8 grams of dietary fibres to the body. However, depending on the variety of quinoa, this value can go as high as 16 grams of fibre! A large portion of the fibre is present in the soluble form, which imparts several quinoa health benefits.
The presence of these insoluble fibres cut down the glycaemic index of the grain to 53. Thus, consuming quinoa would not result in a spike in the blood sugar levels. Moreover, other quinoa health benefits include greater insulin sensitivity, protection from type 2 diabetes, improved heart health, and lower cholesterol levels.
The gut and metabolic benefits of eating quinoa are not limited to those with food allergies or sensitivity. In fact, this superfood is highly beneficial for everyone’s gut health! For starters, it is a great source of insoluble fibres. Hence, it will positively impact and regularise your bowel movement.
Next, a human-based study conducted in 2004 discovered that quinoa bread and pasta performed significantly better than its other gluten-free counterparts to improve the digestibility of starch and glucose, while also reducing blood sugar, triglycerides, and insulin levels.
Quinoa health benefits extend to improved immune response as it is rich in antioxidants. These antioxidants neutralise free radicals to fight diseases, ageing, and boost cell repair. Amongst other traditional plant-based antioxidants, quinoa also contains quercetin and kaempferol. Various research and studies indicate that these flavonoids possess anti-inflammatory, anti-cancer, anti-depressant, and anti-viral properties.
Many health experts and fitness gurus rave about the benefits of eating quinoa, especially in aiding weight loss. Naturally, when you look at quinoa, it checks all the boxes – it is low in calories and fats, it is high on protein and fibres, and has a low GI.
You can maintain a calorie deficit even as you consume 100 grams of cooked quinoa four times a day! Additionally, the high fibre and protein content will promote satiety and reduce your calorific intake. Finally, the low GI would make you less susceptible to cravings and overeating, especially junk foods. With these qualities, you can comfortably cruise towards your goal weight and overall health and wellbeing!
Adding quinoa to your grocery list can be a great start to a healthy lifestyle. However, do bear in mind that these are tiny grains that you have to wash thoroughly to get rid of all the saponins, pesticides, and insecticides. Ideally, you should wash the grains at least 3-4 times. On the other hand, if you truly wish to enjoy the health benefits of eating quinoa, it is always best to go organic! Organic quinoa is less likely to be tainted by chemical compounds and will have a richer nutritional profile.
Try 24 Mantra Organic’s Quinoa and savour the taste of organic goodness.
Four Guiding Principles of Organic Farming