Quinoa: Health Benefits & Nutritional Value

• Quinoa is packed with all 9 essential amino acids.
• Quinoa is a seed, cooked and eaten like a grain.
• Quinoa has been cultivated for approximately 5000 years.
• Quinoa is good for digestive health, supports heart health, lowers the risk of diabetes, promotes brain function, etc.
• Khichdi, upma, dosa, smoothie, and more can be made using quinoa. 

Eating healthy is something we all aspire to, but there always seems to be something that holds us back. Sometimes it’s the effort it takes to whip up nutritious meals, other times it’s just the flavor. The good news is that these days, there are plenty of tasty and easy-to-make healthy options available. Think about all the choices out there, from oats and protein-packed cereals to muesli and beyond. And let’s not forget quinoa, a fantastic gluten-free option that’s both healthy and versatile!

Quinoa has become a popular healthy food in the last few years. It is a flowering plant cultivated for its seeds. Quinoa is also sometimes referred to as a pseudo-cereal as it is prepared and eaten like a grain. Quinoa is widely preferred as it’s packed with nutrients like protein, zinc, fiber, antioxidants, folate, etc. Plus, quinoa doesn’t take long to prepare!

Did you know? Quinoa is a complete protein source, i.e. it contains all 9 essential amino acids that the human body cannot produce on its own. Quinoa is also making it to the list of diets for bodybuilders due to its high protein content and other nutritional benefits.

What is Quinoa?

Quinoa is technically a seed which is cooked and eaten like a grain. It is a nutritious grain-like seed from the Chenopodium quinoa plant. Quinoa is a preferred choice for people who are gluten-intolerant, as quinoa is naturally gluten-free. Quinoa is now being used as a substitute for rice and makes a great addition to salad, soups, breakfast bowls, and more.

Quinoa is native to the Andean reg ion of South America, but given its nutritional benefits, it is now widely grown in various countries in the world. Several reports indicate that quinoa has been cultivated for approximately 5000 years. 

Quinoa is a good source of fiber, which aids in digestion (tips for better digestive health), prevents constipation (causes, treatment & prevention), and helps manage blood sugar. Also, it is rich in antioxidants and healthy fats (good fats vs bad fats) that support cardiovascular health. Quinoa is now also being widely preferred for weight loss (diet chart for weight loss), given it is high in protein (top high protein foods)and fiber, which is good for satiety.

Nutritional Profile of Quinoa

The table below showcases the nutritional composition of 100 g of cooked quinoa:

Nutrients	Amount
Calories	120 calories
Protein	4.4 g
Carbs	21.3 g
Sugar	0.9 g
Fiber	2.8 g
Fat	1.9 g
Magnesium	64 mg
Iron	1.5 mg
Potassium	172 mg
Calcium	17 mg

 

Quinoa is also a good source of B vitamins including B2, B6, and B9. Several studies also note that quinoa is good for individuals with type 2 diabetes (tips to manage type 2 diabetes) as it can help regulate blood sugar levels. 

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Health Benefits of Quinoa

Given the list of nutrients quinoa is filled with, it is no surprise that it has advantages for overall well-being. Quinoa has been cultivated in South America since ancient times. The Inca people of South America also considered it a sacred food. In recent years, quinoa has seen quite a lot of popularity, not just because of its being nutrient-rich but also because it is easy to grow. Some of the health benefits of quinoa include:

• Good for Digestive Health: A lot of people have digestive issues like constipation, bloating, etc. and the most common reason behind this is the lack of dietary fiber in the diet. But quinoa is a healthy and tasty way to help people add more fiber to their diet. Quinoa is rich in fiber, meaning adding it to the diet helps prevent constipation and other digestive issues. Plus, it also keeps the digestive system running smoothly.
• Supports Heart Health: Given that quinoa is high in healthy fats, magnesium, and antioxidants like quercetin and kaempferol, all of which help reduce inflammation, blood pressure (how to control high blood pressure), and protect against heart disease.
• Lowers the Risk of Diabetes: In general, magnesium is something people don’t usually get enough from the diet. Adding quinoa, which is high in magnesium, reduces the risk of developing type 2 diabetes (can type 2 diabetes be reversed?). Plus, quinoa has a low glycaemic index, meaning it doesn’t spike blood sugar rapidly. It serves as a great addition to the diet for people with diabetes or insulin resistance.
• Help Strengthen Bones: Quinoa is considered good for bone health (foods for strong bone & joints), given it is rich in magnesium, phosphorus, and manganese, which are key minerals for bone development and maintenance.
• Supports Weight Loss: Quinoa is high in fiber and is a nutrient-rich, dense food. It helps with weight management (weight management tips) by promoting satiety and boosting metabolism. The feeling of fullness reduces overall calorie intake by making people feel fuller for longer. 
• Promotes Brain Function: Quinoa is high in iron (iron rich foods) and B vitamins, both of which are essential for energy metabolism and brain health. Magnesium also contributes to mental calmness and cognitive function.
• Fights Oxidative Stress & Inflammation: Quinoa is rich in plant compounds like quercetin, kaempferol, etc. The presence of which helps fight oxidative stress, inflammation, and even lowers the risk of chronic diseases like cancer (symptoms that can signal the presence of cancer much before diagnosis) . 

How to Include Quinoa in Your Diet?

There are several ways quinoa can be incorporated into the Indian diet. Here’s how:

• Quinoa Upma: Upma is one of the most common foods preferred in the Indian breakfast. It is made with rawa sooji. Quinoa upma can be made just by replacing rawa sooji with quinoa.
• Quinoa Khichdi: Khichdi, the ultimate Indian comfort food, can also be made with quinoa. Adding quinoa rather than rice to khichdi makes it a healthier version. 
• Quinoa Dosa: This is another South Indian dish that can be recreated well with quinoa. Quinoa dosa can be a healthy and nutritious breakfast option rather than regular rice dosa. 
• Smoothie: Quinoa can also be added to the diet by blending it with your favourite beverages. This will also add natural, rich protein to the smoothie, keeping you energised throughout the day. 
• Desserts: Another healthy and tasty way to add quinoa to your diet is to blend it with desserts. Pancakes, muffins, puddings, cookies, etc, can be made using blended quinoa, making it more protein-rich.
• Quinoa as a Substitute for Rice: Quinoa can also be used instead of rice, especially in fried rice. White rice can be replaced with quinoa, making it more nutrient-rich and healthier for overall health.

Read More: Top Vitamin B12 Rich Foods

FAQs

How to cook quinoa?

Rinse the quinoa, then combine it with water and bring it to a boil. Further, simmer it for 15 minutes to allow the liquid to get absorbed and the quinoa to become tender. 

Is quinoa a millet?

Quinoa is not a millet; it is a seed. 

Is quinoa gluten-free?

Yes, quinoa is naturally gluten-free. 

Is quinoa good for diabetics?

Yes, quinoa has a low glycemic index, making it a good choice for diabetic patients. 

Is quinoa good for weight loss?

Yes, quinoa is good for weight loss. Given its high protein and fiber content, it can make people feel full and satisfied, leading to reduced calorie intake. 

Can quinoa help you lose weight?

Yes, quinoa can help you lose weight.