Quinoa – a healthy food
Quinoa is a highly nutritious food that provides a complete source of protein and essential amino acids, which are important for building and maintaining muscles, bones, skin, and blood. In addition, the fiber found in quinoa can help regulate cholesterol and blood sugar levels, reducing the risk of diabetes and heart disease. Despite its numerous health benefits, some people may be hesitant to try quinoa for the first time and wonder if it’s just another trendy diet food. However, it’s important to recognize that quinoa is a healthy and nutrient-dense food that can be a valuable addition to a balanced diet.
How much quinoa to be consumed in a day?
Consuming one to two cups of cooked quinoa per day is considered a healthy amount. However, it’s important to be aware of any adverse reactions you may experience after consuming it, such as stomach ache, itchiness, or vomiting. If you do experience any negative symptoms, it’s best to avoid eating it. On the other hand, a study conducted by Harvard Public School of Health has found that eating a bowl of quinoa daily is a healthy choice with no reported side effects.
Benefits of quinoa seeds
- Quinoa is a Gluten-Free Grain
One of the benefits of quinoa is that it is naturally gluten-free, making it a great option for those who are intolerant to gluten. When replacing white rice with quinoa, it provides a wholesome meal as it contains protein, iron, fiber, and calcium, resulting in a balanced and gluten-free dish.
- Quinoa has a Low Glycemic Index Value
With a low glycemic index (GI) value, quinoa does not cause a rapid rise in blood sugar levels, providing lasting energy and making it beneficial to your health.
- Quinoa is Rich in Essential Minerals
Quinoa is packed with essential minerals, such as zinc, magnesium, and iron, which are important for maintaining a healthy body. These minerals can help prevent fatigue, insomnia, headaches, muscle cramps, anemia, diabetes, and many more.
- Quinoa Promotes Weight Loss
The high protein content in quinoa helps keep you full for a longer period and aids in weight loss. Additionally, the insoluble fiber found in quinoa provides a feeling of satiation, making it an ideal food to consume for breakfast. It also increases the metabolic rate, decreases food cravings, and reduces calorie intake, which supports the weight loss process.
- Quinoa is a Source of Plant-Based Protein
Quinoa is a great source of plant-based protein and amino acids, containing all nine essential amino acids and eight grams of protein per 100 grams of quinoa. This makes it a complete diet that can help support weight loss while retaining muscle mass.
Easy quinoa recipes
- Quinoa with Vegetables
To make this dish, start by washing and boiling quinoa, and setting it aside. Then wash and cut your choice of vegetables and herbs. Saute the veggies and herbs in a teaspoon of olive oil, add lemon juice and salt, and mix for a minute. Add the boiled quinoa, stir for a while, and serve.
- Quinoa Salad
Begin by boiling quinoa, straining it, and setting it aside. Then take cucumber, onion, carrot, mint leaves, green chili, lettuce, and some roasted peanuts, and wash and chop them finely. Mix these vegetables with boiled quinoa, add a pinch of salt, pepper, and a few drops of lemon juice, and serve.
- Quinoa Lentil Salad
Boil quinoa and lentils, add pomegranate, and cook for 2-3 minutes in a heated pan. Add chopped lettuce, capsicum, carrot, and coriander leaves. Drizzle sweet lime and do the dressing with mustard seeds. A healthy salad is now ready to eat.
The benefits of consuming quinoa seeds are immense, and they can be used in main courses or salads. You can eat quinoa in any form as it is both sumptuous and healthy.