Quinoa or Chenopodium quinoa is an annual flowering plant that is essentially a herb, and the seeds are used for edible purposes. It is usually grown as a yearly crop and is native to the Andean region of northwestern South America. Quinoa farming dates back to almost 7000 years when it was cultivated majorly to feed livestock. In recent times, the cultivation of Quinoa has spread to nearly 70 countries, including North America, India, Australia, and Kenya.
The quinoa seeds are generally referred to as ‘pseudo cereals.’ A pseudocereal is an edible grain and can be processed like cereal, and the only difference is that it is essentially a non-grass grain. The quinoa plant is 3 to 7 feet high, with hairy, lobed leaves. The flowers are self-pollinating, although natural cross-pollination is a commonly occurring phenomenon. The quinoa seeds are round, about 2mm in diameter, and are colored depending upon the cultivar.
Nutritional Information
Like certain cereals, Quinoa is highly rich in proteins, dietary fibers and minerals, and vitamin B, making it a very popular grain in recent times. There are various Quinoa-related products available in health stores and are also recommended by healthcare professionals as an alternative to cereals that are high in fat and carbohydrates.
A single serving of cooked Quinoa (1cup or 185 grams) contains:
- Energy, 222cal
- Carbohydrates, 39g
- Fat, 4g
- Fiber, 5g
- Protein, 8g
- Manganese, 58% of recommended daily intake
- Magnesium, 30% of recommended daily intake
- Phosphorus, 28% of recommended daily intake
- Vitamin B1, B2, and B6, 10% of the recommended daily intake
Besides these, a single serving of Quinoa contains copper, iron, vitamin E, niacin, and calcium.
Quinoa also contains a small amount of Omega-3 fatty acids, which are essential for brain health. It is a naturally occurring grain, gluten-free and simple to grow.
Does Quinoa Help You Lose Weight?
In recent times, the diet has been a matter of concern for millions of people worldwide. With the drastic changes in lifestyle and the workplace, people are more vigilant about eating. Quinoa has found ample applications in the food industry because of its simplicity and power-packed nutritional content. Quinoa is naturally gluten-free, contains high levels of fiber, proteins, metals, and antioxidants. Even NASA is looking into its ability to grow in harsh conditions of outer space as it is robust and easy to grow!
In order to find out whether Quinoa is good to lose weight, researchers conducted many studies and research. The important takeaways were:
- Low glycemic index: Quinoa is low glycemic food that means that the amount of sugar entering directly into the bloodstream is very low. As per a study, high GI foods are linked with obesity and diabetes. Consuming low GI food such as Quinoa can not only help regulate blood sugar levels, but it also means that you get more energy and less craving to eat more.
- High fiber content: Quinoa is ranked very high in terms of dietary fiber content. The fiber helps improve and maintain intestinal health, prevents bloating, and gives a feeling of fullness that automatically reduces binge eating. Fibers are essential for digestive health, and Quinoa helps in fulfilling the daily requirement efficiently.
- High protein content: According to research, eating protein-rich food daily increases metabolism significantly. Increased metabolism results in a faster breakdown of carbohydrates, and more energy is infused within the body. On the other hand, fatty foods can make you feel lethargic as they take a lot of time to break down.
- Reduces body fat: Consumption of 50 to 100 grams of Quinoa daily can reduce triglycerides in obese individuals. This property of Quinoa makes it an excellent alternative to regular cereals and other carb-rich food. It also increases metabolism, which further helps obese individuals control and burns their body fat faster.
Recommended intake
Quinoa consumption can work wonders for people at risk of cancer, diabetes, or heart diseases. A single serving of Quinoa, that is, 40 to 50 grams, can help complete most daily mineral and protein requirements. Since this grain is gluten-free, it can also be used as an alternative to potatoes or tapiocas. Since it is highly rich in protein, individuals with protein allergies should be careful while consuming Quinoa.
For people conscious about their weight, a doubt if Quinoa helps in losing weight arises easily. With so much protein and fiber-rich content, it is easy to understand why it is one of the most popular foods in recent times.
Other Health Benefits of Quinoa
Besides weight control and increased metabolism, Quinoa has other important health benefits too. Some of these are:
- Rich in quercetin and kaempferol, which are antioxidants known to fight off osteoporosis, cancer, and heart diseases
- Contains lysine, which is excellent for skin health. The Vitamin B found amply in Quinoa helps reduce dark spots and promotes damage repair.
- Contains 9 essential amino acids that are not naturally produced in the human body.
- Naturally gluten-free, that makes it an excellent alternative for gluten intolerant individuals.
Conclusion
Quinoa has found wide applications in the processed food segment. Products like quinoa flour are gaining popularity due to their high nutritional values. In 2019 alone, the global production of Quinoa reached 161MT, with Peru and Bolivia in the lead. The worldwide distribution of this herbaceous plant has led to higher production and better cultivation practices. Its innumerable health benefits have helped in improving the lifestyle of millions of people on the planet.
Quinoa has proven health benefits such as improving heart health, controlling weight, and improving metabolism. You can find quinoa and related products on our website, and you can reach out to us for further queries.
Sources:
- https://en.wikipedia.org/wiki/Quinoa
- https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#TOC_TITLE_HDR_13
- https://www.healthline.com/nutrition/omega-3-guide#intro
- https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1753-4887.2000.tb01855.x
- https://www.medicinenet.com/is_it_ok_to_eat_quinoa_every_day/article.htm
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100549/nutrients
