11 Benefits of Quinoa Seeds
1.Very Nutritious
Quinoa is a grain crop that is grown for its edible seeds. It has been eaten for thousands of years in South America and only recently became a trend food, even reaching superfood status.
Quinoa is an edible seed that has become increasingly popular among health-conscious people. It’s loaded with many important nutrients.
These days, you can find quinoa and quinoa products all over the world, especially in health food stores and restaurants that emphasize natural foods.
There are three main types: white, red and black.
This is the nutrient content in 1 cup (185 grams) of cooked quinoa (2):
Protein: 8 grams.
Fiber: 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.
This comes with a total of 222 calories, with 39 grams of carbs and 4 grams of fat.
It also contains a small amount of omega-3 fatty acids.
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.
NASA scientists have been looking at it as a suitable crop to be grown in outer space, mostly based on its high nutrient content, ease of use and simplicity of growing it.
2. Contains the Plant Compounds Quercetin and Kaempferol
Quinoa contains large amounts of flavonoids, including quercetin and kaempferol. These are potent plant antioxidants with numerous health benefits.
3. Very High in Fiber, Much Higher Than Most Grains
Quinoa is much higher in fiber than most grains. One study found 17–27 grams of fiber per cup (185 grams). Most of the fiber is insoluble, but one cup of quinoa still contains 2.5 grams of insoluble fiber.
4. Gluten-Free and Perfect for People With Gluten Intolerance
Quinoa is naturally 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.
5. Very High in Protein, With All the Essential Amino Acids
Quinoa is high in protein compared to most plant foods. It also contains all the essential amino acids that you need, making it an excellent protein source for vegetarians and vegans.
6. Has a Low Glycemic Index, Which is Good for Blood Sugar Control
The glycemic index is a measure of how quickly foods raise your blood sugar levels.
Eating foods that are high on the glycemic index can stimulate hunger and contribute to obesity
The glycemic index of quinoa is around 53, which is considered low. However, it’s still relatively high in carbs.
7. High in Important Minerals Like Iron and Magnesium
Quinoa is very high in minerals, but its phytic acid can partly prevent them from being absorbed. Soaking or sprouting degrades most of the phytic acid.
8. Has Beneficial Effects on Metabolic Health
Two studies, in humans and rats respectively, show that quinoa can improve metabolic health, by reducing blood sugar, insulin and triglyceride levels. However, more research is needed.
9. Very High in Antioxidants
Quinoa appears to be very high in antioxidants. Sprouting increases their antioxidant levels even further.
10. May Help You Lose Weight
In order to lose weight, you need to take in fewer calories than you burn.
Certain food properties can promote weight loss, either by boosting metabolism or reducing appetite.
Interestingly, quinoa has several such properties.
It’s high in protein, which can both increase metabolism and reduce appetite significantly.
The high amount of fiber may increase feelings of fullness, making you eat fewer calories overall.
Quinoa is high in fiber, protein and has a low glycemic index. These properties have all been linked to weight loss and improved health.
11. Easy to Incorporate Into Your Diet
While not directly a health benefit, the fact that quinoa is very easy to incorporate into your diet is nonetheless important.
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 flavor.
It can be ready to eat in as little as 15–20 minutes:
Put 2 cups (240 ml) of water in a pot, turn up the heat.
Add 1 cup (170 grams) of raw quinoa, with a dash of salt.
Boil for 15–20 minutes.
Enjoy.
It should now have absorbed most of the water and gotten a fluffy look. If done right, it should have a mild, nutty flavor and a satisfying crunch.
