There has been increasing popularity among health conscious people worldwide asking what is quinoa and we are here to answer that question since people have been asking because quinoa’s nutritional and health benefits are higher than most grains.
It is a healthy whole grain and has a nutty taste. It can also be cooked quite easily, just like barley or rice and takes less time to cook compared to most whole grains.
It tastes good on its own, specially if mixed with olive oil, sea salt or lemon juice. Quinoa has been identified as a food with very high nutritive value.
Quinoa is also referred to as a “superfood” that is often confused as a grain, but it actually is a pseudo-cereal, a term that is used to describe any food that are ground into flour, which are non-grasses even though they are used much like true cereal.
Do not be surprised when your family member, friend or colleague asks you be sure to inform them about the amazing health benefits and effects it has on an individuals health.
Quinoa originated in the South America region around Peru, Bolivia, Colombia, Chile and Ecuador and it’s been domesticated by the Andean Civilization for human consumption around 3 to 4 thousand years ago, although archaeological research has shown a non-domesticated crop association from 5 to 7 thousand years ago.
The Incas referred to quinoa as the “mother of all grains” (chisaya mama). During the fifteenth to seventeenth century, during the era of the Spanish colonization in South America, the colonists called it food for Indians and forbade it’s cultivation forcing the Incas to grow wheat instead of their sacred crop.
Quinoa has been introduced in the United States in 1982 where it has been cultivated primarily in high elevation cities such as Colorado. Although it has become increasingly demanding in countries such as Europe, Australia, Canada, Japan and China since it cannot be typically grown in these areas.
Quinoa cultivation has spread in more than 50 countries in small and specific areas such as Holland, Italy, France, England, India and Kenya, although it’s cultivation is small compared to it’s original root source.
As it’s popularity continues to grows, more variations of quinoa comes to light from the adventurous consumers creating unique gourmet products for each type of food.
It is a viable substitute for your ordinary carbohydrate food, it is a great option for those seeking to be and eat healthier. Thousands of products nowadays are made with quinoa such as beverages like beer, cereals, breads, granola bars, pasta, soups and even crackers.
Quinoa Nutritional Facts
Whether you’re including quinoa in your daily meals or snacks because of your diet or to simply spice things up in your kitchen – you’ve made the correct choice. This super-seed is nutritious and easy to prepare, it is one of the healthiest pseudo-cereals out there, but more importantly, how healthy is it?
Quinoa isn’t just for vegans and vegetarians, but it’s a great option for those looking to include more fiber in their diet and lower their cholesterol.
The following nutritional facts are for all three main types of quinoa, red white and black.
Quinoa is high in protein, containing all nine essential amino acids which are are: isoleucine, leucine, histidine, lysine, methionine, tryptophan, phenylalanine, threonine and valine.
It also provides a high variety of antioxidants including anti-inflammatory properties.
High in protein: Quinoa is very high in protein. Thus it is quite popular among vegetarians.
About 185 grams of quinoa contains about 8.1 grams of protein which is around 16% of daily recommended intake.
It is advisable for men to have around 56 grams of quinoa and women should have about 46 grams per day.
Low in Fat: Quinoa is very low in fat. 185 gram of quinoa contains about 3.6 grams of total amount of fat which is around as low as 5%.
Presence of Carbohydrate: 185 grams of this whole grain contains about 39.4 carbohydrate which is around 13% of daily required intake. Out of that 39.4 grams, 32.6 grams is starch and 5.2 gram is dietary fiber.
Low in Calorie: It is quite low in calorie. 185 grams of quinoa by itself provides about only 222 calories.
Other nutritional facts and benefits: It has about 31.5mg of calcium.
It also provides 118mg of magnesium which makes 30% of daily required intake, 318mg of potassium
which is 9% and 281mg phosphorus which is around 28%, 2.8mg of iron which is 15% as recommended .
It also provides 58% of the required manganese.
How much fiber in Quinoa?
In one cup of uncooked quinoa, it contains 12 grams of fiber, making it 48 percent of your daily needed value of fiber.
In one cup of cooked quinoa, it contains 5 grams of fiber making it 20 percent of your daily value of fiber.
The daily value refers to the daily value which is based on a 2,000 calorie diet although all humans daily values will be different depending on their daily needs.
Quinoa has two to three times the amount of fiber when compared to most other grains, which is also one of the reasons as to why many switch from other grains to quinoa.
|50 or younger
||51 or older|
|Men||38 grams||30 grams|
|Women||25 grams||21 grams|
In the United States, most people consume about 16 grams of fiber per day, which is only half of the recommended amount.
It is recommended that a woman should eat 25 grams of fiber per day while a man should be getting 38 grams.
By eating one cup of uncooked quinoa you would get half of your needed daily value.
While most people who switch to quinoa are looking to live a healthier life, most end up loving this super-seed and make the switch permanent.
We do suggest that you see a dietitian If you have specific daily requirements on your fiber intake before you make any changes to your diet or meal plan.
Benefits of Fiber From Quinoa
Once quinoa has been ingested, the body begins to break it down but since fiber does not digest; it passes through the body practically intact.
Eating a diet that is normally high in dietary fiber can help one to regulate digestion, blood glucose, lower cholesterol and even help with weight loss, and the reason for it is that it helps you to make you feel full and satisfied much quicker, not including how much protein quinoa contains which helps with losing weight.
A high-fiber diet has countless health benefits, and those are:
- Regulates bowel movements: Dietary fiber helps to increase the size and weight of your stool and also assists in softening it. Normally, sizable stool is easier to pass through reliving and decreasing any change of constipation. If your stools are watery, fiber can help to bulk it up as it absorbs water.
- Main and increase bower health: A diet that is high in fiber has a much lower rate of developing hemorrhoids.
- Lowers cholesterol: Soluble fiber helps to lower blood cholesterol by aiding with lowering the density of lipoprotein levels. Some studies have also show that fiber helps to reduce blood pressure.
- Stabilizes blood glucose levels: Fiber can help to slow the absorption of sugar and in doing so helping to improve blood glucose levels.
- Weight Loss: Normally, foods that are high in fiber requires more chewing which allows your body to pick up when you are not hungry which makes you feel fuller and more satisfied. Fiber does make you feel full for a great amount of time.
- Cancer: There are some researches that supports the evidence that eating a high fiber diet helps to prevent colorectal cancer, also foods that are high in fiber are linked to lowering the risk of digestive system diseases or cancers.
- Skin: Eating fiber helps to flush toxins out of the body which helps to improve ones health and even appearance of the skin.
In conclusion, there are countless other ways that a high fiber intake can help weight losing weight. If you want to help your body maintain a fat-burning process even at rest then you should do everything to avoid insulin spikes.
What Is Quinoa Good For And The Health Benefits Of Quinoa
From this point you already understand that quinoa is very high in protein, and technically so much that most quinoa users such as trainers and athletes have replaced meat entirely from their diet, and that’s not all.
Since quinoa has a complete dose of protein, it is proven that it contains all nine amino acids that we need, and even includes lysine which is also used to create medicine and even promotes a high percentage of tissue growth.
For those who are looking to replace their protein intake for whatever reason.. there is no better substitute. In addition to having the nine essential amino acids, quinoa has a full source of zinc, cooper, vitamins B and E, iron, calcium, manganese, magnesium and dietary fiber. – let’s go into some more details..
Considering the fact that quinoa is rich in magnesium, which is a mineral that contributes as a substance for more than three hundred enzymes, also includes those that helps to regulate the production of insulin and glucose in the body, so regular ingestion of quinoa or even other grains can help to reduce risks for type 2 diabetes.
Are you someone who has migraines? If so, then you probably know that it is caused by the constriction of blood vessels.
Quinoa having a high source of magnesium will help with subsiding the migraines as it helps to relax the body’s blood vessels, and it is also rich in riboflavin which in turn reduces the frequency of each and every migraine by regulating the energy within the muscle cells and brain.
Quinoa also helps to increase one’s cardiovascular health, since the deficiencies from magnesium is connected to hypertension, heart arrhythmia and heart disease.
This supergrain, in it’s natural state contains just about every component that protects and prevents oneself from diabetes, heart disease and even cancer.
Recent studies have shown that this powerful grain known as quinoa is so rich in antioxidants that it in many ways it helps to prevent diseases and cancer.
Now that you’ve learned about what is quinoa, specially it’s health benefits and before jumping into this vast world of quinoa there are certain things you need to keep in mind such as where to buy quinoa and is quinoa gluten-free?