What makes quinoa a superfood worth adding to your diet — and how to use it

In case you are in search of wholesome substitutes for rice or bread, quinoa is an possibility that it’s essential to discover. Quinoa has gained immense recognition in current occasions owing to its wealthy dietary profile. Excessive in protein, minerals and nutritional vitamins, it’s a wholesome gluten-free and plant protein repair for a healthful dinner or lunch or dinner. In addition to these dietary advantages of quinoa, it is usually excessive in fibre that promotes strong intestine well being.

All mentioned and completed, quinoa should be eaten inside limits as extreme consumption of quinoa can result in weight acquire, kidney points in addition to allergic reactions. Well being Photographs bought in contact with dietitian Kejal Shah to know the well being advantages of quinoa and how one can embody in your weight loss program, in addition to how a lot to devour.

What’s quinoa?

Quinoa is a pseudocereal. Meaning it has seeds wealthy in starch and, in consistency, it’s much like a cereal in grains. It’s excessive in protein and containing an ideal stability of amino acids. “It incorporates minerals, nutritional vitamins, and compounds like polyphenols and flavonoids. The seeds have practical properties like solubility, water-holding capability, gelation, and emulsification. Quinoa can be helpful as an oil crop with omega-6 and vitamin E,” explains Shah.

What’s the dietary worth of quinoa?

Based mostly on knowledge from the Indian Meals Composition Tables (IFCT) 2017, the dietary worth of quinoa per 100 grams is roughly as follows:

– Energy: 328 kcal
– Protein: 13.1 g
– Fats: 5.5 g
– Carbohydrates: 53.6 g
– Whole Fiber: 14.6 g
– Calcium: 198 mg
– Iron: 7.5 mg
– Magnesium: 119 mg
– Phosphorus: 212 mg
– Potassium: 563 mg
– Sodium: 4.5 mg
– Omega 3- 204 mg
– Zinc: 3.3 mg

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What are the well being advantages of quinoa?

1. Quinoa has excessive protein content material

Quinoa is a whole protein, containing all 9 important amino acids that the physique wants for progress and restore of tissues. This makes it a wonderful supply of protein for vegetarians and vegans.

2. It’s wealthy in vitamins

Quinoa is full of important nutritional vitamins and minerals, together with magnesium, iron, zinc, potassium, and B-vitamins. These are nice for over all effectively being.

3. Quinoa is gluten-free

Quinoa is of course gluten-free, making it an incredible various for folks with celiac illness or gluten sensitivity.

4. Quinoa has excessive fibre content material

Quinoa is excessive in dietary fiber, which may support in digestion, promote a wholesome intestine microbiome, and assist with weight administration.

5. Wealthy in antioxidant

Quinoa incorporates compounds like polyphenols, flavonoids, and phytosterols which have antioxidant properties. These compounds assist defend in opposition to oxidative stress and irritation within the physique.

6. Could enhance coronary heart well being

Quinoa is understood to be heart-healthy attributable to its omega-6 fatty acids and helpful antioxidants. Consuming quinoa frequently might assist decrease levels of cholesterol and cut back the chance of coronary heart illness.

7. Could regulate blood sugar management

Quinoa has a low glycemic index, which means it doesn’t trigger a fast spike in blood sugar ranges. This may be helpful for people with diabetes or these trying to handle blood sugar ranges.

8. Weight administration

The excessive protein and fiber content material in quinoa may help enhance emotions of fullness and satiety, which can contribute to weight reduction and weight administration.

Finest quinoa in India for breakfast to rev up your day

Unwanted side effects of consuming an excessive amount of quinoa

1. Excessive calorie content material

Quinoa is comparatively excessive in energy in comparison with different grains, so consuming massive portions of quinoa frequently might result in weight acquire if not balanced with a well-rounded weight loss program and applicable portion sizes.

2. Could result in kidney stone formation

Quinoa incorporates oxalates, compounds that may bind to minerals within the physique and doubtlessly result in kidney stone formation in some people, particularly these with a historical past of kidney points.

3. Could trigger digestive points

Quinoa naturally incorporates saponins, compounds which have a bitter style and should trigger digestive points or intervene with nutrient absorption in some folks. Rinsing quinoa totally earlier than cooking may help cut back saponin content material.

4. Could result in allergic reactions

Whereas quinoa is gluten-free and usually well-tolerated, some people could also be allergic to quinoa or expertise gentle allergic reactions similar to itching, hives, or swelling.

5. Antinutrients

Quinoa incorporates anti-nutritional compounds like phytic acid, which can bind to minerals like iron and zinc, lowering their absorption within the physique. Nonetheless, soaking or sprouting quinoa may help cut back the degrees of antinutrients.

6. Heavy metallic contamination

Quinoa has been identified to soak up heavy metals like arsenic and cadmium from the soil it’s grown in. Consuming quinoa sparsely and selecting manufacturers with strict high quality management measures may help decrease publicity to heavy metals.

How a lot quinoa can one eat in a day?

The suitable quantity of quinoa to eat in a day can fluctuate relying on particular person dietary wants and preferences. “As a basic guideline, a serving measurement of cooked quinoa is usually round 1/2 to 1 cup. For most individuals, together with 1/2 to 1 cup of cooked quinoa in a meal as soon as a day is usually a wholesome addition to a balanced weight loss program,” says Shah. This quantity offers a very good supply of protein, fiber, and important vitamins with out going overboard on energy or different potential drawbacks of extreme quinoa consumption.

How one can embody quinoa in your weight loss program?

There are quite a few scrumptious and inventive methods to incorporate quinoa in your weight loss program. Listed below are some concepts:

1. Quinoa salad

Use cooked quinoa as the bottom for a hearty and nutritious salad, including greens, fruits, nuts, seeds, and a flavorful dressing.

2. Quinoa bowl

Create a balanced meal by constructing a quinoa bowl with quite a lot of toppings similar to roasted greens, protein sources like grilled hen or tofu.

3. Quinoa breakfast porridge

Prepare dinner quinoa with milk or a plant-based various and add your favourite toppings like contemporary berries, nuts, seeds, and a drizzle of honey or maple syrup for a nutritious breakfast possibility.

4. Quinoa stuffed greens

Use quinoa as a filling for stuffed bell peppers, tomatoes, zucchinis, or mushrooms for a flavorful and satisfying meal.

5. Quinoa stir-fry

Add cooked quinoa to stir-fried greens, protein, and a savory sauce for a fast and simple meal possibility.

6. Quinoa soup

Incorporate quinoa into soups and stews for added texture, protein, and vitamins.

7. Quinoa burgers

Make vegetarian quinoa burgers by combining cooked quinoa with beans, veggies, and seasonings, then shaping into patties and grilling or baking.

8. Quinoa desserts

Use quinoa flour or cooked quinoa in baking recipes like cookies, muffins, and desserts so as to add a dietary increase to your candy treats.