Food

Why Quinoa is Considered a Superfood_

Quinoa is the scientific name for the seed of a plant called Chenopodium quinoa. Quinoa contains more nutrients than most grains and is sometimes touted as a “superfood.”

Quinoa (pronounced KEEN-wah) is prepared and consumed in the same way as cereal grains, but it is classified as a pseudocereal because it does not grow on grass like wheat, oats, and rice. Quinoa has a nutty taste and a crispy texture. It’s also gluten-free, so folks who are gluten or wheat-sensitive can enjoy it.

Quinoa seeds are flat, oval, and pale yellow, though they can range from pink to black. The bIt is typically cooked and added to salads, thickened soups, or consumed as a side dish or morning porridge. Its flavor can range from bitter to sweet.

The seeds can also be germinated, crushed into flour, and popped like popcorn. Quinoa is a portion of beautiful baby food. Quinoa is a whole-grain food, even though it is not officially a grain.

Health Benefits of Quinoa


Quinoa, as a whole, provides an excellent nutritional foundation. According to the studies, whole grains such as Quinoa are considered superior to fiber, protein, B vitamins, and iron compared to processed grains such as wheat. However, aside from these essential nutrients, its high protein content is one of the most beneficial nutrient profiles that Quinoa can provide.

Good Source of Antioxidants


Quinoa, regardless of hue, is a good source of antioxidants, which are molecules that prevent or minimize cell damage caused by free radicals. A study on the antioxidant capabilities of four quinoa colors — white, yellow, red-violet, and black — discovered red Quinoa has the highest antioxidant activity.

It contains a high concentration of flavonoids, plant chemicals with antioxidant, anti-inflammatory, and anti-cancer activities. According to one study, cooked red Quinoa has much higher total polyphenols, flavonoids, and overall antioxidant activity than cooked yellow Quinoa.

Red Quinoa contains a high concentration of two types of flavonoids:

  • Kaempferol. This antioxidant may lower your risk of developing chronic illnesses such as heart disease and certain malignancies.
  • Quercetin. This antioxidant may offer protection against various diseases, including Parkinson’s disease, heart disease, osteoporosis, and certain types of cancer.

Furthermore, red Quinoa includes antioxidant-rich plant pigments such as betaxanthins (yellow) and betacyanins (violet), betalains. In test-tube investigations, betalains were revealed to have substantial antioxidant effects, protecting DNA from oxidative damage and possibly giving anti-cancer characteristics.

High in Protein and contains all of the Essential Amino Acids


Protein is made up of amino acids, nine of which are essential because your body cannot create them and must receive them from your food. A complete protein is a food that contains all nine essential amino acids. The issue is that many plant diets are low in essential amino acids like lysine.

On the other hand, Quinoa is an exception since it contains enough levels of all essential amino acids. As a result, it’s a great source of protein. It has more and higher quality protein than most cereals. Quinoa is an excellent plant-based protein source for vegetarians and vegans, including 8 g of quality protein per cup (185 g).

Aid in Weight Loss


You must consume fewer calories than you burn to lose weight. You can lose weight in two ways: by improving your metabolism or decreasing your desire for eating.

Quinoa, it turns out, has a number of these characteristics. It contains a lot of protein, which boosts metabolism and reduces hunger at the same time. You may eat less overall because of the high fiber content, which makes you feel fuller longer. Additionally, Quinoa has a low glycemic index, which is connected with decreased calorie consumption. This is a notable feature.

A healthy weight loss diet may benefit from using Quinoa, though no scientific research has been done on the subject.

A Rich Source of Essential Minerals


Many people do not consume enough key essential nutrients. This is especially true for some minerals, such as magnesium, potassium, zinc, and (for women) iron. Quinoa is high in all four minerals, especially magnesium, with one cup (185 grams) providing around 30% of the RDA. It also includes phytic acid, which can bind to these minerals and decrease their absorption.

However, by soaking or sprouting the quinoa before cooking, you can minimize the phytic acid level and increase the bioavailability of these nutrients. Quinoa is also high in oxalates, limiting calcium absorption and can be problematic for people with reoccurring kidney stones.

May Protect against Heart Diseases


Red Quinoa’s betalains may also help with heart health. In one study, rats with diabetes were given 91 and 182 grams of betalain extract per pound (200 and 400 grams per kg) of body weight, which dramatically reduced triglycerides, total, and LDL (bad) cholesterol, while increasing HDL (good) cholesterol.

Although studies on beetroots, which are also high in betalains, show similar results, these effects have not yet been studied in humans.

Because it is a whole grain, red Quinoa may also aid heart health. Numerous extensive population studies link a whole-grain diet to a lower risk of heart disease, cancer, obesity, and all-cause death.

Book an appointment now to answer all your queries. You can book an appointment with the top nutritionists in Karachi through Marham by calling Marham helpline: 0311-1222398.

Frequently Asked Questions (FAQs)

1-Is Red Quinoa better than rice?


Quinoa is high in fiber and protein, has a higher concentration of other nutrients, and has a fluffy texture similar to rice. Quinoa has double the protein and around 5 g more fiber than white rice in a cup.

2-Is Quinoa a carbohydrate or a protein?


Quinoa is a gluten-free, whole-grain carbohydrate as well as a whole protein, according to the Whole Grains Council (meaning it contains all nine essential amino acids).

3-Is it safe to consume Quinoa daily?


Quinoa is an edible plant seed. According to a Harvard Public School of Health study, eating a bowl of Quinoa every day may reduce the risk of premature death from cancer, heart disease, respiratory disorders, diabetes, and other chronic diseases by 17%.

 

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