Quinoa is trending health food gained popularity now a day, Quinoa is a Pseudo cereal, Small grain like seed of a flowering plant in the Amaranth family. It is native plant of Andean region of South America, its major producing countries are Peru and Bolivia. It has gained popularity in very short time due to its nutritional benefits and is today also called as “superfood” and added in healthy diet.
However, there is a common question coming up from health enthusiasts that whether quinoa is really healthy, and is quinoa is gluten-free, this article will help you to explore the real benefits of quinoa upon adding in balanced diet.
What is quinoa?
Quinoa is also called as Keen-wah which is a seed of a Chenopodium quinoa plant (Amaranth plant family). This plant is native of Andean region of South America specially from Peru and Bolivia region. It is cultivated from thousands of years and considered as staple food of ancient Incas people.
Quinoa is often considering in grain category such as rice or barley, but it is technically seed from a flowering plant makes it a pseudo cereal. It is widely used for its nutrition and health benefits. Quinoa is mild in flavor and taste, it has a slight nutty taste which makes best to be used in salads, grain bowels, soups and other regular cooking.
Quinoa, is it healthy?
Quinoa is widely recognized for its rich nutritional profile, lets know the aspects how quinoa can be a healthy food:
- High protein
Quinoa is high in plant based protein which contains all nine essential amino acids which makes it a best protein source without any side effects. Quinoa is best vegan protein source for vegan individuals above animal products. 1 Coup cooked quinoa provides 5 grams of protein which is more than what can get from other grains.
- Rich in fiber
Fiber is important for our digestive health, quinoa contains both soluble and insoluble fiber’s which helps in healthy digestion, regulate better blood sugar level and supports better heart health. A Cup of cooked quinoa contains around 5 grams of fiber about 20% of the recommended routine diet for women and 15% for men.
- Rich with Nutrition
Quinoa is best source of vitamins and minerals including:
- Magnesium is important for muscle functioning, muscle function and maintaining healthy heart.
- Iron is essential for producing red blood cells and better oxygen flow in our body
- Folate is beneficial for DNA Synthesis and better body cell growth.
- Manganese is an important mineral beneficial for our bone health, better metabolism and best antioxidant body defence.
- Phosphorus is best for our bone and better tooth health and more body energy production.
Quinoas also contains nutrition such as potassium, zinc and vitamin B6 which contributes to out overall wellbeing.
- Low Glycemic Index:
Quinoa is with low glycemic index which releases glucose in our bloodstream slowly and helps to maintains better blood sugar level. Quinoa is best to control your blood sugar level which helps people with diabetic to reduce the blood sugar increase.
Quinoa contains high fiber and protein which helps to keep you hunger free for a longer time and benefits to healthy weight management.
- Rich in Antioxidants
Quinoa is rich in antioxidant qualities which helps to protect our body from oxidative stress which causes by free radicals. Those free radicals can damage our body cells and tissues and contributes the chronic disease and results in faster ageing.
Antioxidant qualities found in quinoa helps to work as anti-inflammatory and boost our body immunity upon adding it in our routine diet. It also helps to reduce the threat of critical diseases including heart and neurodegenerative diseases.
- Supports Heart Health.
The high fiber contents of quinoas plays an important role which supports our better heart health, fiber helps to reduce LDL Cholesterol from our bloodstream, it lowers the risk of heart disease. Also magnesium contains in quinoa helps to relax your blood vessels, regulate blood pressure and supports better heart function.
- Gluten-Free and safe for Celiac Disease patients
For the people with celiac disease or gluten sensitivity, quinoa is a best gluten free grain alternative.
Whether Quinoa is gluten free?
Quinoa is natural gluten free food, individuals with gluten sensitivity can add it in their regular diet as an alternative to general gluten free grains including wheat, barley, rye etc. Quinoa is a pseudo cereal and does not contain any gluten, therefore it is best food grain for celiac disease patients.
Although, quinoa is naturally gluten free food but following things to be keep in mind to make it more safe for routine diet for people with gluten sensitivity.
- Cross-Contamination Risk
One of the main concern of quinoa making it gluten free is cross contamination during its processing and packing etc. Quinoa is processed and packed along with other gluten rich grains such as wheat, barley etc. which may produce risk of its gluten contamination.
- Quinoa Flour and Gluten-Free Baking
Quinoa flour is considered as gluten free and can be used as gluten free alternative for baking products and other food items. Quinoa is used in combination of rice flour or almond flour to enhance the better quality and taste
- Nutritional benefits of Gluten free diet
Gluten free diet is an excellent choice to balance our body nutrition, several other gluten-free foods are generally low in protein and fiber, which makes quinoa more beneficial than other gluten free food. Quinoa helps to reduce the nutrition gap which arises from regular gluten-free diet.
At the end, quinoa is healthy and it is also gluten free and nutritious.
Quinoa is nutritious with rich in many nutrition’s, protein, fiber, vitamins and minerals which not only supports for better body nutrition but also supports in reducing the threat of critical disease including heart health, blood sugar spice. Quinoa is also gluten free food which is good for gluten sensitive and celiac disease affected individuals. Quinoa can be added in our routine diet to get its various benefits.
Whether you are looking to boost your protein intake, improve your digestion or enjoy a gluten free meal, quinoa is an excellent choice for you to be added in variety of recipes. Due to all those benefits we can confidently call quinoa as gluten free and “superfood”
We hope above article will help you to understand the benefits of quinoa, so you can enjoy its benefits by adding it in your regular diet.
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