Quinoa has become a global superfood sensation, including here in India, where we have pioneered its local, pesticide-free cultivation for the first time in our country's history.

It's known for its versatility in cooking and baking, as well as its robust nutritional profile. You could be preparing Indian, Asian, African, Mexican, or American dishes, and you'll find that quinoa adds a unique taste and texture to every dish.

As a nutritious alternative to rice, quinoa offers higher nutrient density and double the protein of rice per serving.

In this blog post, we will look at the health benefits, nutritional value, and the many ways you can add quinoa into your diet.

What is Quinoa?

Quinoa (pronounced KEEN-WAH) is a seed from the plant, Chenopodium quinoa.

Unlike most whole grains, quinoa is a complete protein, meaning it contains all nine essential amino acids our bodies cannot produce on their own.

For vegans, vegetarians, health-conscious individuals or anyone following a gluten-free diet, quinoa is a good source of protein. 

What is quinoa called in India?

In India, quinoa is commonly called “Bathua.” 

Nutritional Profile of Quinoa

According to the United States Department of Agriculture, 100g of cooked quinoa provides:

• Calories: 120
• Protein: 4.4 grams
• Fibre: 2.8 grams
• Carbohydrates: 21.3 grams
• Fat: 1.92 grams
• Iron: 1.49 milligrams 
• Magnesium: 64 milligrams 
• Phosphorus: 152 milligrams 
• Potassium: 172 milligrams 

Beyond these macronutrients, quinoa is also an abundant source of antioxidants, and other essential vitamins like vitamin B6, folate, vitamin E, calcium, zinc, copper, manganese, selenium, vitamin C, choline, and so on.

Health Benefits of Quinoa

1. Complete Protein Source

Quinoa is a complete source of plant-based protein.

While all plant foods contain all essential amino acids, the majority of plant foods are considered incomplete due to the fact that there are essential amino acids present in negligible quantities. 

Protein is necessary for building and repairing tissues, supporting immune function, and maintaining muscle mass.

Quinoa is thus a high-quality protein source for vegans, vegetarians, and athletes.

2. Rich in Fibre

Quinoa is a good source of dietary fibre, which is important for digestive health by regulating bowel movements, preventing constipation, and promoting a healthy gut microbiome. 

Additionally, fibre, helps you feel full, making quinoa a good way to help you manage your weight.

3. Supports Heart Health

The fibre in quinoa helps lower cholesterol levels naturally by binding to bile acids in the digestive tract, leading to their excretion. This process can help reduce your risk for heart disease.

Quinoa also contains antioxidants and omega-3 fatty acids, which help lower inflammation in your body and support your overall cardiovascular health.

4. High in Antioxidants

Quinoa contains antioxidants, which are compounds that help protect your body from oxidative stress and damage caused by free radicals.

Antioxidants also reduce inflammation, prevent chronic diseases, and slow the aging process. Quinoa contains antioxidants like quercetin and kaempferol.

5. Supports Bone Health

Quinoa contains essential nutrients like calcium, magnesium, phosphorus, and manganese to help maintain healthy bone density and formation.

Eating more quinoa can help you eat enough of these nutrients that are so important for your bones and teeth to be strong and healthy.

6. Helps Regulate Blood Sugar Levels

The complex carbohydrates and fibre in quinoa help balance your blood sugar levels.

Unlike refined grains, quinoa has a low glycemic index, meaning it doesn’t spike your blood sugar levels. If you have diabetes, you will need to eat more foods like quinoa to manage your condition and prevent insulin resistance. 

7. Promotes Healthy Skin

Quinoa’s high vitamin and mineral content is important for healthy, glowing skin.

Vitamins like vitamin E and B vitamins play a role in your skin’s health by protecting it from oxidative damage and promoting cellular repair. 

The amino acids in quinoa also help maintain your skin’s elasticity and hydration. 

8. Aids in Weight Management

Quinoa is great for weight management because of its protein and fibre content – both which contribute to feeling full and satisfied after meals, while reducing your overall calorie intake.

The protein in quinoa supports muscle maintenance and metabolism, which can help with weight loss as well. 

Plus, you can make tons of healthy treats with quinoa, from pancakes and cookies to pudding!

9. Boosts Energy Levels

Quinoa contains complex carbohydrates and complete plant-based protein to help your body feel energised over a sustained period of time.

Unlike simple carbohydrates that digest quickly and cause their infamous energy crashes, quinoa is slow-digesting. 

Additionally, the B vitamins in quinoa help convert food into usable energy to boost your energy levels throughout the day.

How to add Quinoa into Your Diet

If you haven’t yet tried quinoa, don’t worry, it’s very easy to add into your diet. Here are some ideas:

• Breakfast: Cook quinoa in vegan milk and add fresh fruit, nuts, and syrup on top. 
• Salads: Add cooked quinoa to salads for an extra protein and fibre boost. Quinoa tastes great with raw or roasted vegetables, herbs, spices, seasonings, dressings, and toppings. 
• Soups and Stews: Use quinoa instead of rice in soups or stews. Make lemon tahini soup with quinoa, tofu, chickpeas, palak, and more. 
• Bowls: Add quinoa as a base for a bowl with seasoned chickpeas, potatoes, cauliflower, hummus, cucumber, onion, tomato, and anything else you like.
• Snacks: Make quinoa patties or cutlets for delicious snacks.
• Baking: Add quinoa into cookies, muffins, bread, and more. 
• Desserts: Pour melted chocolate over cooked quinoa to make a healthier bark.

Conclusion

Quinoa is healthy, nutritious, and a great alternative to rice.

It’s a complete plant-protein, easy to add into your diet, and comes with unlimited health benefits. Buy Nourish You Quinoa to try it out! We offer red, white, black, and tri-colour quinoa, plus we grow it pesticide and saponin-free right here in India!