Quinoa

Worlds Healthiest Super food

Quinoa is one of the world’s most popular health foods.

Highly prized as a nutritious food by nutritionists & doctors, quinoa is a favourite because of its great taste, nutritional value, ease of preparation & can be used in place of rice in all your favorite meals. NUTRITIOUS SUPERFOOD • Complete Protein • Contains all 9 Essential Amino Acids • One of the best sources of vegetable protein, containing more protein than brown rice, potatoes, barley & millet • Great source of protein for vegetarians • Whole Grain • Gluten Free • High in Dietary Fibre • Abundant in Vitamins & Minerals • A good source of Calcium • Great for people with lactose intolerance • Contains Iron, Magnesium, Potassium, Phosphorus, Copper, Zinc & B Vitamins • Cholesterol Free and Low Fat • Low GI Rating, Easy to Digest • Fast and Easy to Prepare

Quinoa also has a high protein to carbohydrate ratio when compared to other grain products. It was proposed by NASA to be an ideal food for long duration space flights.

One-fourth cup of dry quinoa contains 160 calories, 2.5 grams of fat (0 grams saturated and trans fat), 0 grams of cholesterol and sodium, 27 grams of carbohydrate (3 grams of fiber and 0 grams of sugar), and 6 grams of protein.

Very nutritious

Quinoa was an important crop for the Inca Empire back in the day. They referred to it as the “mother of all grains” and believed it to be sacred.

This is the nutrient content in 1 cup (185 grams).

  • Protein: 8 grams.
  • Fiber: 5 grams.
  • Manganese: 58% of the 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 is coming 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 grain, it still counts as a whole grain food.

Anti-cancer and Anti-depressant

These important molecules have been shown to have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects.

Very high in fiber, much higher than most grains good for Weight loss and Diabetic patients

Another important benefit of quinoa is that it is high in fiber (10 and 16 grams of fiber, per every 100 grams) This equals 17-27 grams per cup, which is very high, more than twice as high as most grains. Boiled quinoa contains much less fiber, gram for gram, because it absorbs so much water.

There are numerous studies showing that soluble fiber can help reduce blood sugar levels, lower cholesterol, increase fullness and help with weight loss.

Gluten-free and perfect for people with gluten intolerance

A gluten-free diet can be healthy, as long as it is based on foods that are naturally gluten free.

Studies have shown that by using quinoa instead of typical gluten-free ingredients like refined tapioca, potato, corn and rice flour, it can dramatically increase the nutrient and antioxidant value of the diet.

Very high in protein, with all the essential amino acids which are good for everyone

Protein is made out of amino acids. Some of them are termed “essential” because we can not produce them and need to get them from the diet.

If a food contains all the essential amino acids, it is seen as a “complete” protein. Quinoa contains all the essential amino acids. It is an excellent source of protein. It has both more and better protein than most grains.

With 8 grams of quality protein per cup, quinoa is an excellent plant-based protein source for vegetarians and vegans.

Has a low glycemic index, which is good for Diabetic and Heart patients

The glycemic index is a measure of how quickly foods raise blood sugar levels.

It is known that eating foods that are high on the glycemic index can stimulate hunger and contribute to obesity. Such foods have also been linked to many of the chronic, Western diseases that are so common today, like type 2 diabetes and heart disease.

Quinoa has a glycemic index of 53, which is considered low.

High in important minerals like iron and magnesium

There are many nutrients in the modern diet that people tend to be lacking in.

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

Interestingly, quinoa is very high in all 4 minerals. It is particularly high in magnesium, with one cup having about 30% of the RDA.

Quinoa is also pretty high in oxalates, which reduce the absorption of calcium and can cause problems for certain individuals with recurring kidney stones.

Very high in antioxidants helps you fight aging and diseases

Quinoa also happens to be very high in antioxidants.

Antioxidants are substances that neutralize free radicals and are believed to help fight aging and many diseases.

One study looked at antioxidants in 10 foods: 5 cereals, 3 pseudocereals and 2 legumes.

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

Allowing the seeds to sprout seems to increase the antioxidant content even further (28).

May help you lose weight

In order to lose weight, we need to take in fewer calories than we burn.

It is known that certain properties of foods can facilitate this process, either by boosting metabolism (increasing calories out) or reducing appetite (lowering calories in).

Interestingly, quinoa has several such properties.

It is high in protein, which can both increase metabolism and reduce appetite significantly.

The high amount of fiber should also help to increase feelings of fullness, making you eat fewer calories overall.

The fact that quinoa has a low glycemic index is another important feature, but choosing such foods has been linked to reduced calorie intake.

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