Health benefits of quinoa (keen-wah!)
The buzz surrounding quinoa (pronounced KEEN-wah) doesn’t seem to be slowing down. Quinoa has been hailed a superfood and for good reason, too. Its high protein and fiber content, along with being gluten-free, has given it quite the star power.
What is quinoa?
Quinoa, botanically speaking, closely resembles beets and spinach. Often referred to as a grain, quinoa’s leaves and starchy seeds can both be eaten. Quinoa comes in almost 120 varieties but the most common versions are red quinoa, black quinoa and white
quinoa. Given the rise of food sensitivities, quinoa delivers here, too; it’s gluten and wheat-free so it is safe to consume for many people.
Quinoa: Nutrition fact file
Quinoa deserves its superfood status; quinoa is packed with essential nutrients. Here are some of quinoa nutrition facts to show how great this grain really is.
For starters, quinoa ranks low on the glycemic index (GI) which means it won’t cause spikes in glucose levels, making it a healthy option for diabetics and those watching their sugar.
A quarter cup of dry quinoa contains 160 calories, 6 grams of protein, 227 grams of carbohydrates, zero grams of cholesterol and sodium, 2.5 grams of fat and 3 grams of fiber. As you can see, with only a small portion of quinoa you not only get the essentials but you won’t get the unnecessary sugar, salt and cholesterol. Quinoa a safe food for just about any diet.
Furthermore, quinoa’s vitamin and mineral content supplies vitamin E, iron, manganese, copper, folate, zinc, potassium, phosphorus, essential amino acids and magnesium. Basically, quinoa supplies you with so many essentials your body needs to function.
7 Health benefits of quinoa
So we know that quinoa offers all the right stuff, so let’s examine how quinoa can benefit our health. Here are 7 health benefits of quinoa which only gives you more reason to start enjoying the good stuff on a regular basis:
1 High in protein: Your body needs protein, this much we know. Especially if you’re a vegetarian, quinoa is a good alternative to still get in your intake. Protein is used to build and repair muscles, even more essential for seniors as they may not be as active. Helping to maintain muscle mass with healthy eating is ideal.
2 High in fiber: Fiber is essential for digestion. Not enough of it and you’ll suffer from constipation which is harmful tohealth. Insoluble fiber, the kind your body can’t break down – which is found in quinoa – can also help us feel fuller longer, making it a useful food for weight loss and weight management.
Just remember, though, for fiber to be effective it must be consumed with a lot of water or else you can still find yourself backed up with constipation.
3 Antioxidant power: Antioxidants are useful to the body to help fight against free-radical damage. Quinoa offers antioxidants called flavonoids which have been shown to reduce the risk of disease.
4 Low GI score: As we mentioned, quinoa has a low GI score. A GI score is calculated by a food’s ability to raise blood sugar levels. Foods with a low GI score are absorbed and digested slowly, so you avoid those spikes in blood sugar. Because quinoa ranks low when it comes to GI, it is safe for diabetics to consume and to prevent diabetes.
5 Helps cholesterol: A study published in the American Journal of Clinical Nutrition observed the effects of wholegrains on lowering cholesterol. Patients were on cholesterol-lowering medications and those who consumed at least 16 grams of whole grains like quinoa a day had a drop in non-HDL cholesterol as opposed who didn’t consume them.
Read more here: http://www.belmarrahealth.com/health-benefits-of-quinoa-keen-wah/
What is quinoa?
Quinoa, botanically speaking, closely resembles beets and spinach. Often referred to as a grain, quinoa’s leaves and starchy seeds can both be eaten. Quinoa comes in almost 120 varieties but the most common versions are red quinoa, black quinoa and white
quinoa. Given the rise of food sensitivities, quinoa delivers here, too; it’s gluten and wheat-free so it is safe to consume for many people.
Quinoa: Nutrition fact file
Quinoa deserves its superfood status; quinoa is packed with essential nutrients. Here are some of quinoa nutrition facts to show how great this grain really is.
For starters, quinoa ranks low on the glycemic index (GI) which means it won’t cause spikes in glucose levels, making it a healthy option for diabetics and those watching their sugar.
A quarter cup of dry quinoa contains 160 calories, 6 grams of protein, 227 grams of carbohydrates, zero grams of cholesterol and sodium, 2.5 grams of fat and 3 grams of fiber. As you can see, with only a small portion of quinoa you not only get the essentials but you won’t get the unnecessary sugar, salt and cholesterol. Quinoa a safe food for just about any diet.
Furthermore, quinoa’s vitamin and mineral content supplies vitamin E, iron, manganese, copper, folate, zinc, potassium, phosphorus, essential amino acids and magnesium. Basically, quinoa supplies you with so many essentials your body needs to function.
7 Health benefits of quinoa
So we know that quinoa offers all the right stuff, so let’s examine how quinoa can benefit our health. Here are 7 health benefits of quinoa which only gives you more reason to start enjoying the good stuff on a regular basis:
1 High in protein: Your body needs protein, this much we know. Especially if you’re a vegetarian, quinoa is a good alternative to still get in your intake. Protein is used to build and repair muscles, even more essential for seniors as they may not be as active. Helping to maintain muscle mass with healthy eating is ideal.
2 High in fiber: Fiber is essential for digestion. Not enough of it and you’ll suffer from constipation which is harmful tohealth. Insoluble fiber, the kind your body can’t break down – which is found in quinoa – can also help us feel fuller longer, making it a useful food for weight loss and weight management.
Just remember, though, for fiber to be effective it must be consumed with a lot of water or else you can still find yourself backed up with constipation.
3 Antioxidant power: Antioxidants are useful to the body to help fight against free-radical damage. Quinoa offers antioxidants called flavonoids which have been shown to reduce the risk of disease.
4 Low GI score: As we mentioned, quinoa has a low GI score. A GI score is calculated by a food’s ability to raise blood sugar levels. Foods with a low GI score are absorbed and digested slowly, so you avoid those spikes in blood sugar. Because quinoa ranks low when it comes to GI, it is safe for diabetics to consume and to prevent diabetes.
5 Helps cholesterol: A study published in the American Journal of Clinical Nutrition observed the effects of wholegrains on lowering cholesterol. Patients were on cholesterol-lowering medications and those who consumed at least 16 grams of whole grains like quinoa a day had a drop in non-HDL cholesterol as opposed who didn’t consume them.
Read more here: http://www.belmarrahealth.com/health-benefits-of-quinoa-keen-wah/
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