La Quinoa is a herbaceous plant whose seeds, subjected to grinding, generate a starchy flour, which allows this plant to be considered a cereals.
Quinoa is one of the healthiest foods in the world; is gluten-free, rich in protein and it is one of the few plant foods to contain sufficient amounts of all nine essential amino acids; in fact, it is rich in fibers, magnesium, Vitamin B, iron, potassium, football, phosphorus, vitamin E and antioxidants.
Let's find out all the benefits of this super healthy cereal.
Index
VERY NOURISHING
Una cup of quinoa cooked (about 185 gr) provides:
- kcal: 222
- Carbohydrates: 39 gr
- Fat: 4 gr
- Proteins: 8 gr
- Fiber: 5 gr
- Manganese: 58% of the recommended daily allowance (RDA)
- Phosphorus: 28% of the RDI
- Folate: 19% of the RDA
- Iron: 15% of the RDI
- Potassium: 9% of the RDI
The UN declared 2013 "International year of quinoa" for its high nutritional value and its potential for contribute to food security all over the planet.
CONTAINS VEGETABLE COMPOUNDS
- plant antioxidants, called flavonoids, they offer many health benefits; there quinoa contains high amounts of two of these plant compounds: the quercetin and kaempferol.
These important molecules are powerful anti-inflammatories, antioxidants, antivirals, anticancer and antidepressants.
VERY RICH IN FIBERS
La quinoa contains a lot more fiber of most other cereals; after boiling the amount of fiber is reduced and, moreover, most of the fibers in quinoa are insoluble (they have less benefits than soluble ones), but the amount of soluble fiber is still very good.
These fibers help reduce levels of cup sugar in the blood, lower the cholesterol, they increase fullness and help with weight loss.
GLUTEN FREE
Quinoa is a perfect food for celiac people o intolerant to gluten, since it is completely without it; the use of quinoa instead of the typical gluten-free ingredients such as refined tapioca, corn, potato and rice flour, can greatly increase the nutritional and antioxidant value of the diet.
RICH IN PROTEIN AND AMINO ACIDS
Le proteins are made up of amino acids, nine of which are called essential, since the organism cannot produce them and takes them through food.
If a food contains all nine, it is referred to as one complete protein; quinoa contains them all and in good quantities, so it is aexcellent source of vegetable proteins, even for who it is vegetarian or vegan.
LOW GLYCEMIC INDEX
THEindex glicemico is a speed measurement with which foods increase blood sugar levels; eating foods with a high glycemic index can stimulate hunger and contribute to obesity.
The glycemic index of quinoa is 53, a fairly low value; however, it is good to remember that quinoa is nonetheless rich in carbohydrates, so if you are on a low carbohydrate diet you need to be careful.
HAS BENEFICIAL EFFECTS ON METABOLIC HEALTH
Given his high content of beneficial nutrients, quinoa helps improve the metabolic health; a study showed that the use of quinoa instead of gluten-free bread and pasta significantly reduced blood sugar levels and triglycerides.
EASY TO INCORPORATE INTO THE DIET
While not a direct health benefit, the fact that quinoa is very easy to use in the diet, it is still important.
This cereal is versatile, very tasty and goes well with many other foods; always remember rinse the quinoa before boiling it for eliminate saponins, substances that are found on the outer layer and give a bitter aftertaste.
Did you know the benefits of quinoa? Do you use it in your diet? Let us know in the comments and remember to follow us on our Telegram channel
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