The beneficial properties of quinoa motivate you to eat grains more often.
Given the countless low-carb diets that have been advertised over the past few years, it may seem that macronutrients are considered public enemy number one. But carbohydrates are actually the body's preferred source of energy, and experts still recommend consuming them in healthy amounts. We need more carbohydrates than proteins or fats. Carbohydrates make up 45 to 65 percent of our daily calories, so they are still very much needed by the body.One way to get enough: include quinoa in your meal plan. Here is all the necessary information about whole grains, including the health benefits of quinoa, which will convince any carbohydrate skeptic to add it to his plate.
What is quinoa?
Although technically an edible seed, quinoa is considered a whole grain native to the Andes in Bolivia, Ecuador, Chile and Peru, where locals have been growing it for about 5,000 years. There are more than 120 known varieties, but in grocery stores you will usually see them labeled white, red or black. Quinoa is gluten-free, which makes it an ideal whole grain for people with intolerance or gluten disease.
Nutritional value
This whole grain may be tiny, but it contains a lot of nutrients that are good for you. In particular, quinoa is a source of high-grade protein, fiber, B vitamins and other vitamins that play a key role in the immune system and the prevention of birth defects in pregnant women.
111 calories
4 grams of protein
2 grams of fat
20 grams of carbohydrates
3 grams of fiber
<1 gram of sugar
The health benefits of quinoa
Helps to build and repair muscles
Compared to other whole—grain products, quinoa takes the first place when it comes to protein - a macronutrient that helps build and repair muscles and tissues. Half a cup of cooked grain contains 4 grams of protein — twice as much as in the same portion of brown rice. This protein is also full-fledged, that is, it contains all nine essential amino acids that can only be obtained from food and which are necessary for the production of new protein in the body.
Supports healthy digestion
Snack on half a cup of cooked quinoa, and you'll get about 3 grams of fiber, parts of plant foods that your body can't digest. The nutrient not only reduces constipation, but can also help lower low-density lipoprotein cholesterol (also known as LDL or "bad"), which in turn can reduce the risk of heart disease or stroke. Although this aid will meet only 9 percent of the recommended daily fiber intake, it is a step in the right direction.
Supports metabolism
Quinoa is a whole grain, that is, it contains 100 percent of the original kernel, including bran, germ and endosperm, and, as a result, retains B vitamins that give energy. A brief lesson in food science: B vitamins are stored mainly in the bran of the grain (outer layer) and the embryo (seed kernel), but refining or grinding the grain deprives these two nutrient layers. Since these components remain intact, a half-cup serving of cooked quinoa provides 11 percent of the recommended daily value of vitamin B1 (aka thiamine), which helps convert food into energy necessary for normal functioning. Another health benefit of quinoa: This half-cup serving provides almost 9 percent of the recommended daily intake of vitamin B-6, an essential nutrient for enzymatic reactions involved in metabolism, such as the breakdown of proteins, carbohydrates and fats.
Helps prevent birth defects
In half a cup of quinoa, you'll get almost 10 percent of the recommended daily allowance of folic acid, a B vitamin that helps in DNA production and cell division. Folate also plays a key role in preventing neural tube defects, making it an important nutrient for pregnant women.
Supports a strong immune system
Half a cup of whole grains contains almost 13% of the daily value of zinc, a mineral necessary for the development and activation of T cells (a type of white blood cells that protect the body from infections) and, in turn, allow the immune system to fight pathogenic bacteria and viruses. Even a small zinc deficiency can weaken your immune system's ability to defend against infections. All of this means that you might want to add quinoa along with other zinc-rich foods like chicken, pumpkin seeds and yogurt to your cold prevention toolbox.
Keeps your body in good shape
From controlling the work of muscles and nerves to regulating blood sugar and blood pressure, magnesium is a universal mineral, of which there is a lot in the swan. In fact, half a cup of cooked grain will provide you with 19% of the daily value of magnesium — an important health benefit of quinoa, as many people get less than the recommended amount. In addition to keeping your body running smoothly every day, this mineral also plays a role in preventing diabetes, osteoporosis, bronchial asthma, preeclampsia (high blood pressure during pregnancy), migraines and cardiovascular diseases.
How to buy and eat quinoa
If these facts about the nutritional value of quinoa and the health benefits have convinced you to switch to carbohydrates (or further strengthened your love for macronutrients), it's time to fill your pantry with grains. When choosing quinoa, think about how you plan to use it; while all varieties have a similar nutrient profile, white quinoa has a fluffy texture and a mild taste, which makes it ideal for individual side dishes. Red and black varieties, on the other hand, are slightly nutty and retain their shape, she says, so they are best suited for cold salads. If you're not sure which type is best for your dish, choose a bag of tricolor quinoa to experience all these unique textures and flavors. In its raw form, quinoa is stored in an airtight container or bag for several months.
Before you start cooking, check the packaging for recommendations on rinsing. Most of the packaged quinoa has already been washed, but some brands suggest rinsing it again in a sieve with small holes to remove any potentially remaining saponins — a bitter-tasting natural compound that coats the outside of the seeds and acts as a natural pesticide. When you are ready to have a snack, soak the quinoa in a 1:2 liquid, such as water or broth, in a small saucepan and bring to a boil. Then reduce the heat to low, cover the pan with a lid and cook the quinoa until it becomes soft and the liquid is absorbed — about 15 minutes.
Recipe Ideas with quinoa
While you can eat a plate to appreciate all the health benefits of quinoa, whole grains are easy to spice up and incorporate into your favorite dishes.
In the salad. After preparing a large batch of quinoa, let the grains cool down, and then mix them with fresh herbs and dressings for a hearty salad.
Into the soup. While cooking broccoli, cheddar cheese, chicken noodles, chickpeas or soup of your choice, add a serving or two of dry quinoa to increase the protein and fiber content in the dish.
As a filling. Although sweet peppers are usually stuffed with rice, quinoa can also cope with this task. Or even better, mix the cooked quinoa with protein (for example, with chicken), and then use it as a filling for baked pepper or pumpkin.
Like porridge. When your taste buds are tired of cereal or oats, add a little quinoa to your morning meal.
