It is a whole grain that is gluten-free which is rich in carbohydrate as well as protein which means it contains all the required nine essentials amino acids.
It is actually seeds from the plant name Chenopodium quinoa so it not a grain but in fact similar to oats and barley.
It can be cooked like brown rice or barley and it is the most expensive whole-grain present in the market.
How to Cook Quinoa
Boil quinoa with seasoned water, stock, or vegetable broth put the lid and heat the flame low. Keep it for 15 min until it gets softens. You serve quinoa the same as of rice like with salads, vegetables to make it tasty.
What Does It Taste Like
It has a fluffy texture and has a creamy and nutty flavor which can be chewy at the same time. quinoa absorbs the flavor of whatever sauce or dressing you choose to serve with it so it recommended to simply prepare with olive oil with a sprinkle of sea salt, a splash of lemon juice, or may add parmesan cheese for a satisfying side dish.
Health Benefits Quinoa
It is also pronounced as KEEN-wah and it is technically isn’t cereal but can be treated as cereal, in other words, it can be treated as a grain.
It can be easily be found in all the health stores and restaurants where there has been an emphasis on healthy food. cup (185 grams) of cooked quinoa contains:
- Protein: 8 grams.
- Fiber: 5 grams.
- Small amounts of calcium, B3 (niacin) and vitamin E.
- Magnesium: 30% of the RDA.
- Phosphorus: 28% of the RDA.
- Zinc: 13% of the RDA.
- Iron: 15% of the RDA.
- Copper: 18% of the RDA.
- Potassium 9% of the RDA.
- Folate: 19% of the RDA.
- Manganese: 58% of the recommended daily allowance (RDA).
Very High in Fiber
It is very high rich in fiber content. It has greater fiber content than other grains. It has been found that 10–16 grams of fiber per every 100 grams.
The insoluble fiber hasn’t had the greater health benefit and the soluble fiber content in quinoa is still quite decent, with about 2.5 grams per cup or 1.5 grams per 100 grams.
Very High in Protein
Many plant seeds are not able to provide all complete amino acids or the complete protein. These 9 proteins are not produced in the body and need to obtain through your diet.
These proteins are found quinoa on a sufficient amount for this reason it is considered a great source of protein.
Low Glycemic Index
The Glycemic index is the measurement of the blood sugar levels that is raised by eating the food.
Glycemic of the Quinoa is 53 which consider low hut it should be kept in mind it is high in carbs. So it is not recommended to follow your diet having a low carb diet.
High in Important Minerals
It is not possible to get enough amount of minerals especially magnesium, potassium, zinc in our daily diet.
Quinoa is very high in all 4 minerals, particularly magnesium.
Phytic acid present in quinoa absorbs fare amount of minerals but if soaked before cooking will reduce the phytic acid and make these minerals more bioavailable.
Very High in Antioxidants
Antioxidants are very important for fighting against aging and other diseases. Quinoa is very high in antioxidants when compared to all five cereals.
It is very high in antioxidants, which are substances that neutralize free radicals and are believed to help fight aging and many diseases.
Quinoa benefits weight loss
Weight loss can happen only when either by boosting metabolism or reducing appetite. It has both the feature as high fiber can help to reduce the appetite which in result in reducing the appetite.
The fact that quinoa has a low glycemic index is another important feature, as choosing such foods has been linked to reduced calorie intake.