11 Health Benefits of Quinoa (# 1 is my favorite)

Quinoa is the most popular "super foods". In the world

It is loaded with protein, fiber and minerals, but do not contain gluten.

Here are 11 health benefits of quinoa.

1 Quinoa is very nutritious

Quinoa is a grain that is grown for its edible seeds. Pronounced KEEN-wah.

It is not technically a cereal grain, but a pseudo-cereals ( 1 ).

In other words, it is essentially a "seed" which is manufactured and used in a manner similar to a pimple.

Quinoa was an important crop for the Inca Empire ^[1] in his time. They called it the "mother of all grains" and believed it was sacred.

It has been consumed in South America for thousands of years, even if it was trendy and "superstate" a few years ago.

These days you can provide products with quinoa and it can be made all over the world ... especially in health food stores and restaurants that focus on natural foods.

There are three main types ^[2] Quinoa ... white, red and black.

This is what they seem to be:

The distribution of nutrients in 1 cup cooked quinoa, or 185 grams ( 2 ):

• Protein: 8 g
• Fiber: 5 grams.
• Manganese: 58% RDA.
• Magnesium: 30% RDA.
• Phosphorus: 28% of the recommended daily dose.
• Folic acid: 19% of the recommended daily dose.
• Copper: 18% of the RDA.
• Iron: 15% of the recommended daily dose.
• Zinc: 13% of the recommended daily dose.
• Potassium: 9% of the recommended daily dose.
• More than 10% of the recommended vitamins B1, B2 and B6 daily dose.
• Small amounts of calcium, B3 (niacin) and vitamin E.

This is a total of 222 calories, 39 grams of carbohydrates ^[3] and 4 grams of fat. It also contains a small amount of omega-3 fatty acids.

Quinoa is non-GMO, gluten-free and usually organic farming. Though technically a grain, it still counts as food "whole grain".

NASA scientists have as a crop that can be grown in the space to grow, especially in view of their high nutrient content, ease of use and how easy it is (studied, 3 ).

The year 2013 was actually called "The International Year of Quinoa" by the United Nations (UN), on the basis of their high nutritional value and its potential to food security in the world contribute ( 4 ).

Conclusion: Quinoa is an edible seed that has become very popular among people concerned about their health. It is loaded with many essential nutrients.

Two. Quinoa contains bioactive substances called quercetin and kaempferol powerful

The health effects of basic foodstuffs on vitamins and minerals that we all know.

There are thousands of trace elements in there ... and some of them are very healthy.

Including interesting molecules called flavonoids, ^[4] the plant antioxidants, which are shown have a number of beneficial health effects.

Two flavonoids, which have investigated are mainly quercetin ^[5] and kaempferol ^[6] ... and are found in large quantities in quinoa ( 5 ).

In fact, the quercetin content of quinoa is even greater than your average high quercetin than blueberries ( 6 ).

These large molecules have shown that anti-viral, anti-cancer and anti-inflammatory effects of antidepressants ..., at least in animal studies ( 7 , 8 , 9 , 10 ).

Including Quinoa in your diet, you can greatly they increase your total consumption (and other) important nutrients.

Conclusion: Quinoa contains large amounts of flavonoids, such as quercetin and kaempferol. These are powerful antioxidants plant with many health benefits.

Three. 'S Very high in fiber ... much higher than most cereals

Another important benefit of quinoa is that it is rich in fiber ^[7] .

A study of four varieties of quinoa a range of 10 to 16 grams of fiber per 100 grams found concentrated raw quinoa ( 11 ).

This corresponds to 17 to 27 grams per cup, the ... more than two times is very high higher than most cereals. Cooked quinoa contains less fiber, gram for gram, as they absorb so much water.

Unfortunately, most of the insoluble fiber is a fiber that do not seem to have the same health benefits of soluble fiber.

That is, the soluble fiber content is about 2.5 grams per cup (or 1.5 grams per 100 grams), which is still decent.

Many studies have shown that soluble fiber can help lower blood sugar levels, cholesterol levels, increase satiety and helps weight loss ( 12 , 13 , 14 ).

Conclusion: Quinoa is much richer than most grains in the fiber, find a source of 17 to 27 grams of fiber per cup of cooked quinoa.

April. Quinoa is gluten free and is perfect for people intolerant to gluten

According to a survey carried out in 2013 ^[8] , about one-third of the U.S. population is currently trying to reduce or avoid gluten.

A gluten-free diet can be healthy because they contain naturally not calculated on foods that contain gluten.

Problems arise when people eat "gluten-free" foods made from refined starch instead.

These foods are not better than their counterparts that contain gluten, as gluten ^[9] free junk food is still junk food.

Well ... many researchers have the quinoa as suitable ingredients in a gluten-free diet for people who do not want to give up basic like studying bread ^[10] and pasta.

Studies have shown that by using quinoa instead of typical gluten-free ingredients such as refined tapioca, potato, corn and rice flour can significantly increase the nutritional and antioxidant value of foods ( 15 , 16 ).

Conclusion: Quinoa is gluten-free by nature and use it instead of the typical ingredients without gluten can increase the antioxidant value and nutrient content of a diet free of gluten.

Quinoa. 5 It is very rich in protein, with all essential amino acids we need

The protein is produced in amino acids ^[11] . Some of them are called "essential" because we do not make and must get them through food.

If a food contains all the essential amino acids, is considered "complete" protein.

The problem is that many plants have a deficiency of certain essential amino acids such as lysine.

Quinoa ... but it is an exception, since particularly high in all essential amino acids. For this reason, quinoa is an excellent source of protein. Both longer and better than most of the proteins of the grain ( 17 ).

With 8 grams of quality protein ^[12] for every cup of cooked quinoa (or 4.5 grams per 100 grams), quinoa is an excellent source of vegetable protein for vegetarians and vegans.

Conclusion: Quinoa is rich in protein compared to most plant foods and contains all the essential amino acids that we need.

6 Quinoa has a low glycemic index

The glycemic index ^[13] is a measure of how quickly foods raise blood sugar levels in the blood.

It is known that the consumption of foods that are high on the glycemic index, can stimulate hunger and contribute to obesity ( 18 , 19 ).

(These foods are also been linked to many diseases, so common nowadays chronic West ... like diabetes and heart disease 20 ).

Quinoa has a glycemic index of 53, what is considered low ( 21 ).

However ... is important to note that quinoa is still very rich in carbohydrates, it is not a good choice for a low carb diet ^[14] , at least not in large quantities.

Conclusion: Quinoa glycemic index is about 53 which is considered low. However, it is still relatively high carbohydrate content.

7 Is rich in minerals that most people do not get enough, especially magnesium

There are many nutrients in the modern diet, people tend to lose himself

This is particularly true for certain minerals ... mainly magnesium, potassium, zinc, and (for women) of iron.

Interestingly, quinoa is rich in minerals 4 It is particularly rich in magnesium, a cup, which is about 30% of the RDA.

The problem is that quinoa contains a substance called phytic acid ^[15] , which bind these minerals and (can reduce its absorption 22 ).

However, soaking and / or growth quinoa before cooking to reduce ^[16] phytic acid and more bioavailable minerals.

Quinoa is also rich in oxalates ^[17] , which reduce the absorption of calcium and may in some people with recurrent kidney stones (cause 23 , 24 ).

Conclusion: Quinoa is rich in minerals, but prevent the phytic acid in part, that they absorbed from. Soaking or sprouting quinoa degrade phytic acid.

8 quinoa some important health benefits to have metabolic

Given the large amount of valuable nutrients, it is logical that quinoa could lead to improvements in metabolic health.

Although this should be investigated further, I found two studies (one in humans, the other rats), which examines the impact of quinoa in metabolic health.

The study found that the use of quinoa instead of gluten-free bread and pasta typically significantly reduced blood glucose, insulin and triglycerides ( 25 ).

The study in rats was found that the addition of quinoa to a diet high in fructose ^[18] , almost complete inhibition of the negative effects of fructose ( 26 ).

Conclusion: two studies, one show in humans and in rats that quinoa can improve metabolic health. Include blood sugar levels, and triglycerides.

9 Quinoa is loaded with antioxidants

Quinoa also happens to be very high in antioxidants ^[19] .

Antioxidants are substances that neutralize free radicals and is believed to be in the fight against aging and many diseases.

A study focused on antioxidants in cereals 10 ... 5, 3 and 2 pulses pseudo.

Quinoa has the highest antioxidant content of all 10 ( 27 ).

Let quinoa seeds to germinate ^[20] seem to antioxidant content (further enhance 28 ).

Conclusion: Quinoa seems to be very rich in antioxidants, which further increased after to be the buds.

10 Quinoa has several key features that make it a weight loss diet for printing

In order to lose weight, ^[21] , we need fewer calories than you consume burn.

It is known that certain properties of foods can facilitate this process, either ... or stimulating metabolism (increased calories from) or decreased appetite (reduced calorie).

Interestingly, quinoa has more of these properties.

It is rich in proteins, which both ... increase metabolism and reduce appetite ( 29 ).

The large amount of fiber will also contribute to the feeling of satiety that we eat less calories ^[22] assembly ( 30 ).

The fact that quinoa has a low glycemic index is an important function, but the choice of these foods has (been linked to reduced caloric intake 31 ).

Although there are no studies examining the effects of quinoa in body weight, it seems intuitive that can help you lose some weight healthy diet.

Conclusion: Quinoa is rich in fiber, protein and a low glycemic index. These properties have brought to weight loss and better health in conjunction.

11 Quinoa is easy to integrate into your diet

The latter is not a health benefit, but still very important.

It's the fact that quinoa is very easy to integrate into your diet.

It is also delicious and goes well with many dishes.

Depending on the type of quinoa, it may be important to clarify with water ^[23] to release on the saponins found in the outer layer and may have a bitter taste.

However, some brands are flushed, so this may not be necessary.

You can buy quinoa in most natural food stores and many supermarkets. It is also available at Amazon ^[24] , with many reviews, testimonials and tips on using real customers.

Quinoa is ready to make only 15 to 20 minutes to eat:

• Add 2 cups of water in a pan, turn the heat.
• 1 cup of cooked quinoa with a pinch of salt ^[25] .
• Cook for 15-20 minutes.
• Eat.

You should now have received most of the water and has a fluffy appearance. If done correctly, it should taste sweet and crunchy walnuts.

Then there are dozens of ways to use other delicious quinoa.

For more details, please read the instructions on how to cook and silky, delicious quinoa ^[26] or see these 27 delicious recipes Quinoa ^[27] .

If you have questions, then click "Show Comments" below and ask away.

Credentials

1. ^{^} Inca Empire (en.wikipedia.org)
2. ^{^} three main types (wholegrainscouncil.org)
3. ^{^} carb (authoritynutrition.com)
4. ^{^} flavonoids (en.wikipedia.org)
5. ^{^} quercetin (en.wikipedia.org)
6. ^{^} The kaempferol (en.wikipedia.org)
7. ^{^} fiber (authoritynutrition.com)
8. ^{^} 2013 survey (www.npd.com)
9. ^{^} gluten (authoritynutrition.com)
10. ^{^} bread (authoritynutrition.com)
11. ^{^} amino acids (en.wikipedia.org)
12. ^{^} protein (authoritynutrition.com)
13. ^{^} glycemic index (en.wikipedia.org)
14. ^{^} carbohydrate diet (authoritynutrition.com)
15. ^{^} phytic acid (en.wikipedia.org)
16. ^{^} reduce (www.westonaprice.org)
17. ^{^} oxalates (en.wikipedia.org)
18. ^{^} fructose (authoritynutrition.com)
19. ^{^} antioxidants (en.wikipedia.org)
20. ^{^} germinate (en.wikipedia.org)
21. ^{^} to lose weight (authoritynutrition.com)
22. ^{^} eat fewer calories (authoritynutrition.com)
23. ^{^} water (authoritynutrition.com)
24. ^{^} on Amazon (www.amazon.com)
25. ^{^} salt (authoritynutrition.com)
26. ^{^} How to cook fluffy, delicious quinoa (www.thekitchn.com)
27. ^{^} 27 delicious recipes quinoa (www.cookinglight.com)