Have you ever heard about the wonderful quinoa?
Quinoa is a whole grain and one of the superfoods. And quinoa is one of the world’s most popular healthy foods. Do you know why? Because not only is it high in protein, but it contains all the essential amino acids.
Let’s see the secrets about quinoa that you need to find out. The reasons why they are so famous and what makes them so unique.
- 1 Twelve Secrets About Quinoa
- 1.1 Quinoa contains so much goodness
- 1.2 It is pronounced KEEN-wah
- 1.3 Seed: Not a Fruit, Bean Or Cereal
- 1.4 Its called mother of all grains
- 1.5 There are three types of Quinoa
- 1.6 Contains flavonoids
- 1.7 Quinoa is higher in fiber than most grains
- 1.8 Gluten-free buddies
- 1.9 A complete package
- 1.10 Quinoa has a low glycemic index
- 1.11 Quinoa has high antioxidants
- 1.12 Twelve, quinoa help to lose weight
- 2 Cooking Method
- 3 How To Store Quinoa
Twelve Secrets About Quinoa
Quinoa contains so much goodness
It is gluten-free. It is high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E, and antioxidants.
Here are some health benefits of:
- Fiber. It helps prevent constipation, helps control blood sugar levels, and help lower cholesterol.
- Magnesium. Essential for the function of more than 300 enzymatic reactions.
- B vitamins. Such as folate, which is crucial to the formation of DNA. It also reduces the risk of cancer and depression.
- Iron. Support the human body process to carry oxygen in the blood. Support energy and cell body function.
- Potassium. Support key processes in the human body. Decrease the risk of stroke, lowers blood pressure, protect against loss of muscle mass.
- Calcium. Support the wellbeing of bones and teeth. It enables our muscles to contract, our blood to clot, and our heart to beat.
- Phosphorus. Support the formation of bones and teeth. Support the production of protein, maintenance, or cells, and tissues.
- Vitamin E. Reduce the risk of coronary heart disease, certain cancers, and several eye disorders.
- Antioxidants. Neutralizes free radicals.
- Manganese. Essential for development and metabolism and support body function.
It is pronounced KEEN-wah
Have you ever wondered how do you pronounce Quinoa? It’s not kwi-no-a or kwi-no-ya as you probably think. It’s keen-wah.
Seed: Not a Fruit, Bean Or Cereal
Technically it’s not a fruit, or beans, or cereal grain. It’s a pseudocereal. Quinoa is a seed. To elaborate more, Quinoa is a seed of a goosefoot plant named Chenopodium Quinoa, and its a relative of beets and spinach.
Its called mother of all grains
Quinoa has been found since the Inca has its empire. It was found by an ancient South American. Quinoa considered to be sacred and called the mother of all grains.
It was first grown approximately 7,000 years ago in the Andes. Now, the majority of Quinoa is grown in Bolivia and Peru.
There are three types of Quinoa
Did you know there are over 3,000 varieties of Quinoa?
However, white, red, black is the most widely grown types of Quinoa. But there is also a mixture of all three, which is called the tricolor variety.
- Black Quinoa: has the lowest fat content. This type of quinoa contains the highest omega-3 fatty acid and carotenoid contents. It also high in vitamin E. It contains the most antioxidants.
- Red Quinoa: has the highest vitamin E content. Contain more nutrients than white.
- White Quinoa: has the lowest vitamin E content. However, its the most flavorful.
Flavonoids are plant antioxidants that offer many health benefits. Quinoa contains quercetin and kaempferol in high amounts, which is shown to have anti-inflammatory, antiviral, anticancer, and antidepressant effects.
Quinoa is higher in fiber than most grains
The amount of fiber in Quinoa is twice as high as most grains. Quinoa has 12-27 grams of fiber per cup.
This soluble fiber is known to have many health benefits such as reduce blood sugar levels, lower cholesterol, increase fullness, and help with weight loss.
- Read Also: 21 High Fiber Foods List – You Must Eat
If you have a gluten intolerance, celiac disease, or just having a gluten-free diet, then Quinoa is perfect for you.
A complete package
Not many superfoods are as good as Quinoa because it’s a complete package.
Studies have shown, Quinoa contains all nine essential amino acids. That can turn into protein. And human needs to obtain them through food as your body can’t produce it on its own. Amino acids are needed to support muscle development and immune activity.
Do you know why it’s so special? Because usually, only animal sources of protein are complete, the majority of plant proteins are not. But, Quinoa is one of the exceptions. It has the complete package. It can be your excellent protein plant-based source because they offer better and more protein than most grains.
However, keep in mind that Quinoa is higher in calories than other protein sources.
Quinoa has a low glycemic index
The glycemic index measures how quickly the food you consume can raise your blood sugar levels. If a food has a high glycemic index, it means it will raise your blood sugar levels faster.
Consuming foods that are high on the glycemic index, which is usually high in sugar, can stimulate hunger and lead to obesity if you drink it too much.
Food with a high glycemic index also leads to many common or chronic diseases such as type 2 diabetes and heart disease. Quinoa contains a low glycemic index, which is 53.
Quinoa has high antioxidants
Antioxidants are needed to fight free radicals and to fight many diseases. Quinoa packed with the highest antioxidants, rather than cereals. Quinoa contains saponins, phenolic acids, and betacyanins that act as antioxidants.
Twelve, quinoa help to lose weight
Eating Quinoa may help you to lose weight, as it can increase metabolism and reduce your appetite. The high amount of fiber in Quinoa makes you feel full; thus, you will eat fewer. And it is easy to incorporate into your diet. It’s tasty; it goes well with many foods.
If you are going to consume Quinoa, see if it already rinsed or not. If it’s not rinsed, you can clean it with water to get rid of saponins. So you will avoid the bitter flavor.
To eat Quinoa, you may need 15-20 minutes. Here are some instructions you need to follow:
- Prepare all the equipment required: cup, pot, stove, seasoning, and raw Quinoa.
- Turn on the stove
- Prepare the pot
- Put two cups of water in the pot
- Turn up the heat
- Add 1 cup of raw Quinoa
- Add a dash of salt
- Boil it for 15-20 minutes
- Enjoy it for your breakfast, lunch or dinner
How To Store Quinoa
To make sure your Quinoa is in excellent shape, make sure there are no tears or holes in the packet or storage box. The moisture can affect the freshness of Quinoa. You need to store it in an airtight container and keep it in a cool, dry place.
The Bottom Line
- Quinoa is high in oxalates
- It can reduce the absorption of calcium
- It can cause problems for people with kidney stones.
- So, those are the secrets about the goodness of quinoa you need to find out. Adding quinoa to your diet is a great way to increase your daily intake of essential vitamins, minerals, and fiber.
- Quinoa is very versatile and easy to cook. It can be your alternative for rice. Quinoa has a nutty flavor and a fluffy texture.
- If you want to make it taste even better, try to using broth or add different seasonings when you boil it.
- We can use quinoa in baking or mix with vegetables, served as a side dish, cooked into breakfast cereal, or even added to your salad.
- It also can be made into flour, flakes, or various foods like pasta and bread.
- Be sure to get your pack of quinoa from HoneyCity. Published By Healthzigzag.com