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Benefits of Quinoa for Health, Good for Diabetics to Lose Weight

Along with the increasing human awareness of the importance of a healthy lifestyle, various food products that are claimed to be good for health are increasingly emerging. One of the food products that we will discuss on this occasion is quinoa.

Quinoa or Chenopodium quinoa is a type of seed that resembles a grain with various nutritional contents. Raw quinoa contains high protein and nine essential amino acids. Quinoa is also gluten free or gluten free, and contains fiber, magnesium, B vitamins, potassium, calcium, iron, phosphorus, vitamin E, and antioxidants.

This plant has existed since approximately 5000 years ago. This plant is native to the Andean region of Peru, Ecuador, Bolivia and Colombia. Currently the main quinoa producing countries in the world are Peru, Bolivia, and the United States (Colorado and Nevada). Quinoa has also begun to be developed in other countries such as the Netherlands, Italy, England, Sweden, Denmark, France, Kenya, the Himalayas, and northern India. There are several types of quinoa, some are white / ivory, red / purple, or brown / black.

Nutritional Content in Quinoa


Quinoa is high in protein, unsaturated fat content, rich in fiber, and contains various minerals and vitamins that the body needs.

The protein in quinoa is higher when compared to other seed products. But the advantage of quinoa is more in the quality of its protein content. Proteins are made up of amino acids. Eight essential amino acids that are considered very important for children and adults, namely isoleucin, leucine, lysine, methionine, phenylalanin, threonine, tryptophan, and valine are found in quinoa. The essential amino acid content of lysine in other grain products is low. Most nuts are also low in the essential amino acids methionine and cysteine.

Half of the fat contained in quinoa is in the form of omega 3 essential fatty acids (linolenic) and omega 6 essential fatty acids (linoleic). Linolenic and linoleic are called essential fatty acids because they cannot be produced by the body on their own.

The fiber content in quinoa is higher than in other seeds, but lower when compared to the fiber content in nuts.

Quinoa contains many minerals such as iron, copper, manganese and phosphorus. Vitamins that are widely found in quinoa are B vitamins (riboflavin, folic acid) and vitamin E. Vitamin E works as an anti-oxidant.

Health Benefits of Quinoa


The most popular benefit of quinoa is as a food that helps weight loss. However, there are a number of other quinoa benefits that are important to know.

1. Helps you lose weight

The most popular benefit of quinoa is of course aiding weight loss. Quinoa seeds aid in weight loss by increasing metabolism and reducing appetite. However, no studies have yet specifically examined the effects of quinoa on weight loss.

2. Good for child development

Quinoa contains twice as much protein as oats. Consumption of foods containing high protein such as quinoa is considered important, because protein is needed by the body to support growth and development during childhood, adolescence, and during pregnancy. The presence of protein is also essential for the formation of bone and cartilage, muscle, skin and blood.

3. Prevent cell damage

Quinoa contains antioxidants that function to prevent cell damage so it is important for its presence to help the healing process, prevent disease, and aging.

4. Relieves sore muscles

The high content of lysine (the main amino acid) in quinoa is useful in healing sore muscles after intense exercise.

5. Good for consumption with celiac sufferers

Quinoa does not contain gluten, so it can be a great food choice for people who are on a gluten-free diet, are allergic to gluten, and sufferers of celiac disease. Those of you who suffer from celiac disease must eat foods that are gluten-free, due to autoimmune disorders in digestion.

6. Helps control blood sugar

The high fiber content in quinoa is good for the health of the digestive tract. By consuming quinoa, you can feel full longer and blood sugar levels in the body can be well controlled. This is because quinoa is one of the foods with a low glycemic index.

7. Increase good cholesterol levels

Don't forget, quinoa also contains healthy fats, namely monounsaturated and polyunsaturated fats, as well as omega-3 fatty acids, which can help increase good cholesterol or HDL.

8. Helps fight free radicals

The mineral content in quinoa, such as manganese, helps the body fight free radicals and keeps bones strong. The iron and phosphorus content is also useful for producing energy and preventing cancer.

Tips For Cooking Quinoa


Quinoa can be cooked for breakfast, lunch, or dinner. These small round seeds ripen quickly when cooked and can serve as a substitute for rice. However, there are tips to be aware of when cooking quinoa, namely, wash these seeds first so that the bitter coating is gone.

How to cook quinoa is almost the same as how to cook rice. It takes 2 cups of water to cook 1 cup of quinoa. After the quinoa is mixed with water, boil for about 15 minutes until all the water is absorbed. Because of its bland taste, quinoa can be used in various types of cooking, whether it's a mix of vegetables for appetizers, as main dishes as a substitute for rice, dessert ingredients, or as an ingredient for snacks.

Don't hesitate to take quinoa because there are many health benefits to be had. However, for those of you who have allergies to certain ingredients or experience digestive disorders, it's a good idea to consult a doctor before consuming quinoa.

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