Quinoa is a versatile, gluten-free whole grain that has become increasingly popular in recent years due to its many nutritional benefits and potential health benefits. It is a great source of protein, fiber, and a variety of other essential nutrients, making it a nutritious addition to any diet. In this blog post, we will explore the nutritional and micronutrients found in quinoa, as well as the potential health benefits associated with its consumption. Additionally, we will provide some different ways to prepare quinoa, including a bonus recipe and video from Elizabeth's Kitchen co-founder of RxHealthyHabits, to help you incorporate this nutritious grain into your diet.
What Are The Nutritional Value and Micro-Nutrients in Quinoa?
Quinoa, cooked (1 cup) contains 39.4g total carbs, 35.1g net carbs, 3.7g fat, 8.7g protein, and 226 calories. Quinoa is a gluten-free, whole grain that is packed with a variety of nutritional and micronutrients. It is a good source of protein, fiber, magnesium, phosphorus, and manganese, making it a nutritious addition to any diet.
One of the standout nutritional benefits of quinoa is its high protein content. In fact, quinoa is considered a complete protein, meaning it contains all nine essential amino acids that the body needs to function properly. This makes it an excellent choice for vegetarians and vegans who may struggle to get enough protein from their diet.
Quinoa is also high in fiber, with one cup of cooked quinoa containing approximately 5 grams of fiber. This can help promote digestive health and prevent constipation.
In addition, quinoa is a good source of magnesium, with one cup of cooked quinoa containing approximately 118 milligrams of magnesium. Magnesium is an important mineral that is involved in a variety of bodily processes, including bone health, blood sugar control, and muscle function.
Folate: 19% of the daily value (DV)
Vitamin B6: 13% of the DV
Vitamin E: 8% of the DV
Copper: 39% of the DV
Iron: 15% of the DV
Zinc: 18% of the DV
Manganese: 51% of the DV
Magnesium: 28% of the DV
Potassium: 7% of the DV
Phosphorus: 22% of the DV
What Are The Health Benefits of Quinoa?
In addition to its nutritional benefits, quinoa is also associated with a variety of health benefits. Quinoa contains the plant compounds quercetin and kaempferol. These antioxidants may protect against a range of chronic conditions. For example, according to some research, kaempferol may help protect against infection, heart disease, diabetes, and several cancers, including those of the skin and liver.
Here are some of the potential health benefits of quinoa:
May reduce the risk of chronic diseases: Quinoa is high in antioxidants, which can help protect the body against oxidative stress and inflammation. These processes are linked to a variety of chronic diseases, including heart disease, cancer, and Alzheimer's disease
Can help with weight management: Quinoa is low in calories and high in protein and fiber, which can help promote feelings of fullness and reduce calorie intake. This makes it a good choice for those who are trying to lose weight or maintain a healthy weight.
May improve blood sugar control: Quinoa has a low glycemic index, which means it can help regulate blood sugar levels and prevent spikes in blood sugar. This makes it a good choice for those with diabetes or those looking to prevent blood sugar imbalances
Can support bone health: Quinoa is a good source of magnesium, which is important for bone health. Studies have shown that magnesium may help improve bone density and reduce the risk of osteoporosis
What Are Some Different Ways to Prepare Quinoa?
Quinoa is a versatile ingredient that can be prepared in a variety of ways. Here are some different ways to prepare quinoa:
Salad: Quinoa makes a great addition to salads, adding texture and a nutty flavor. Try mixing cooked quinoa with your favorite vegetables, nuts, and dressing for a delicious and nutritious salad
Breakfast bowl: Quinoa can be used as a base for a healthy breakfast bowl. Try mixing cooked quinoa with fresh fruit, yogurt, and a drizzle of honey for a nutritious and delicious breakfast
Stir-fry: Quinoa can be used in place of rice in a stir-fry. Try mixing cooked quinoa with your favorite vegetables, protein, and stir-fry sauce for a quick and healthy meal
Quinoa Pilaf-If you use less water than most recipes and let it sit with light fluffing for several minutes it will make the texture tender but with a satisfying bite. Also, pre-toasting the quinoa in a dry skillet helps develop more of a nutty flavor.
Elizabeth's Kitchen Quinoa Pilaf Recipe (Serves 4-6)
1&1/2 cup quinoa
2 tablespoons, unsalted butter, cut in 2 pieces
1 small onion, chopped fine
3/4 teaspoonful salt
1&3/4 cups water
3 tablespoons chopped fresh herbs
1 tablespoon lemon juice
What's next with the steps to prepare this tasty, healthy dish? It's a cinch!
FAQ
Is quinoa really a healthy food?
Quinoa is gluten-free and packed with nutrients like protein, zinc, fiber, and folate, as well as antioxidants.
Does quinoa help keep intestines healthier?
“Some foods, quinoa included, contain some fiber that is not meant to be digested. We call it insoluble or indigestible fiber, and its job is to pass through the system and pull out waste along with it. Think of it like tape or a brush that you use to remove lint from a sweater. If you see some parts of quinoa in your poop—like the white “curls"—it's likely not an issue of poor digestion. The fiber's just making its way through.”
Quinoa is more expensive than rice. Why should I consume it more often?
“It's one of the healthiest ingredients worldwide, that’s not new, it’s ancestral. It's an artisanal product from which many families live, especially in Bolivia and Peru. It's rich in protein, free of gluten, and full of fiber, vitamins, amino acids, and minerals. It's the perfect substitute for rice, pasta, tortillas, and bread since it’s much more nutritious.”
What's better for you rice or quinoa?
“A cup of quinoa will also provide twice the protein and about 5 grams more fiber than the same amount of white rice. Due to this higher quantity of protein and fiber, quinoa is not only the healthier choice but will also fill you up faster, allowing for smaller portions.”
Brought to you by RxHealthyHabits
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