Quinoa: Nutrition Facts & Health Benefits


Quinoa nutrition

Introduction:

Food on a table

Quinoa is a high-protein food that can be eaten as a breakfast cereal, in dishes, or salads. It is the only plant food that has all nine essential amino acids and it has a higher percentage of protein than any other grain. Quinoa is also rich in iron and calcium.

Description of Quinoa:

A variety of fresh fruit and vegetables on display

Quinoa is a seed from a plant related to spinach and beets. It is spelled differently from the word “Quinine,” which was named after the Awa Indian word for “bitter.” The Incas called quinoa “chisiya mama” or “mother of all grains” because it gave them long-lasting energy. Quinoa is one of the few plants that can provide all nine essential amino acids, making it somewhat equivalent to meats or legumes in protein value. Health benefits include fiber, antioxidants, iron, and manganese as well as heart-healthy unsaturated fat. Although most nutrition data has been obtained from white quinoa the variety found more readily in grocery stores may have more of the healthy fats.

Gluten-Free Food:

Quinoa is a gluten-free food, but if it is processed in a factory that processes wheat products then there could be trace amounts of gluten in the quinoa. Eating raw or undercooked quinoa may lead to an upset stomach and diarrhea in some people. A slow cooker or a rice cooker will help to cook the quinoa without added yeast, so it is safe for people with celiac disease. The bran layer on quinoa should be thoroughly cleaned off before being cooked because it contains saponins which may have a bitter taste and cause gastric distress in some people.

Quinoa Nutrition Facts:

1/2 cup cooked quinoa with cooking liquid contain 186 Calories:

Total Fat 2g 3%

Saturated Fat 0g 4%

Cholesterol 0mg 22%

Sodium 9mg 0%

Potassium 548mg 16%

Total Carbohydrate 35g 12%

Dietary Fiber 4g 16%

Vitamin C 2%

Calcium 6%

Iron 15%

Benefits of Quinoa:

There are no known disadvantages to eating quinoa in reasonable amounts, but the benefits are as follows:

Quinoa is a great source of protein and contains all 9 essential amino acids

Quinoa contains high levels of manganese, magnesium, and phosphorus, vitamin B2, fiber, iron, and many other nutrients.

Studies show significant health benefits related to eating quinoa such as blood glucose regulation, cholesterol balancing, digestive support, antioxidant support, and anti-inflammatory effects (especially for people with arthritis).

Since quinoa is gluten-free it can also be consumed by those who cannot eat other grains such as wheat, rye, or barley.

Conclusion:

Quinoa is a high-protein food that can be eaten as a breakfast cereal, in dishes, or in salads. It is the only plant food that has all nine essential amino acids and it has a higher percentage of protein than any other grain. Quinoa is also rich in iron and calcium.

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