Quinoa is a gluten-free seed, used in cooking like a whole grain, that has its origins in South America, where it was held in high regard as a superfood by the ancient Incas. It is enriched with the goodness of protein, providing you all the essential amino acids besides being a good source of dietary fibre, making it a highly nutritious substitute for any recipe that normally uses other whole grains like white rice or rava. Use it to make a variety of Indian and global dishes like pulao, upma, fried rice, and more!
What's in it?
Protein makes up 15 percent of the grain - making it high-protein and low-fat
It is naturally gluten-free and has high fiber content
It is packed with many key vitamins and minerals, including vitamin B and magnesium
Speaking of quinoa nutrition facts, according to the U.S. Department of Agriculture (USDA), 1 cup of cooked quinoa amounts to:
- 222 calories
- 39 grams of carbs
- 8g of protein
- 6g of fat
- 5g of fiber
- 1g of sugar
Why is it good for you?
Quinoa health benefits-
The most complete protein Many plant foods are deficient in some of the 9 amino acids that are considered essential for humans. Quinoa contains sufficient amounts of all the essential amino acids, making it an excellent plant-based protein source for vegetarians and vegans.
High in fiber? Quinoa is much higher in fiber than most grains. One cup of quinoa still contains 2.5 grams of soluble fiber, which can help reduce blood sugar levels, lower cholesterol, increase fullness and aid in weight loss.
Low glycemic index Quinoa has a glycemic index of 53, which is considered low. Foods with a high glycemic index can stimulate hunger and thus contribute to obesity. Consuming food with a low glycemic index also helps control blood sugar.
Enhances metabolic health Thanks to its highly beneficial nutrient content, quinoa can improve metabolic health, by reducing blood sugar, insulin and triglyceride levels.
Antioxidant rich Quinoa is very rich in antioxidants, which are the substances that neutralize free radicals, thus boosting your immune system, and helping your body fight aging and many disease. Allowing the seeds to sprout increases their antioxidant level even further.
High in essential minerals Quinoa contains high levels of magnesium, potassium, zinc and iron. While magnesium is important for functions like regulating muscle and nerve function, iron is essential for improving oxygen flow in the body.
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