Quinoa: benefits, uses and recipe for healthy skin and weight loss



When we talk about healthy foods, 1st name that comes to our mind is "Quinoa". Nowadays these seeds are much popular among all the fitness freak peoples. Quinoa is gluten-free, high in protein, and rich in many amino acids. These seeds are available in white, red, and black colors. Scientists at NASA are trying to grow these seeds in outer space. Worldwide 'quinoa' is accepted as a high nutrient valued food. Dieticians often recommend adding a good amount of quinoa seed to the diet for weight loss. Vegan also uses these seeds most to lose weight.

Nutrition Value of Quinoa

Quinoa is a grain crop that is grown for edible seeds.

it is a seed that we can cook and eat like a grain.

It has been eaten for thousands of years in South America, and it has only been a trending food, and even after you reach superfood status.

These days, you can find quinoa and quinoa products from all over the world, especially in health food stores, and restaurants, with an emphasis on natural products.

1 cup of Quinoa contains - 

  • Protein: 8 g
  • Fiber: 5 grams. 
  • Manganese: 58%. 
  • Magnesium: 30%. 
  • Phosphorus: 28%. 
  • Folate: 19%. 
  • Iron: 15%. 
  • Zinc: 13%. 
  • Potassium: 9%. 
  • Vitamins B. 
  • Small amounts of calcium, B3 (Niacin), and vitamin E


High in fiber

In a study, it is found that in a range of from 10 to 16 grams of fiber per 100 grams. 


That is, from 17 to 27 grams per cup, which is very high — more than twice as high as most of the grains. Cooked quinoa contains much less fiber, gram per gram because it does not absorb as much water. 


Unfortunately, most of the fiber is insoluble, which doesn't seem to have the same health benefits as soluble fiber. 


However, the soluble fiber content of quinoa is still quite a bit-about of salt per 100 grams each. 


Many studies show that soluble fibers may help lower blood sugar, lower cholesterol, increase fullness, and aid in weight loss.

Gluten-free

A gluten-free diet can be healthy only if it is based on foods that are naturally gluten-free. 


Problems can arise when people have to eat food made from refined starch. 

These products are only as good as their gluten-containing counterparts, even if the junk food is still junk food. 


Many researchers have considered that as a key ingredient in a gluten-free diet for people who don't want to give up, staples, such as bread, pasta, and more.

 

Studies have shown that the use of quinoa in place of the usual gluten-free ingredients, such as gourmet, tapioca, potato, corn, rice, wheat, and can be a significant boost to the nutritional and antioxidant values in the range of your diet. 

High in Protein

Protein is made up of nine amino acids, all are called essential because the body cannot produce them and they must be with the power supply. 

The problem is that many of the plant-based diets and a deficiency in certain amino acids, such as lysine. 

However, that is an exception to this rule, as it contains a sufficient amount of essential amino acids.. and Because of this, it is a good source of protein. It provides more and better protein than most grains. 

With 8 grams of high-quality protein per cup (185 grams), quinoa is an excellent plant source of protein for vegetarians and vegans alike.

Best on Metabolic Health

Given its high content of valuable nutrients, it makes perfect sense that quinoa can improve your metabolic health. 

To date, two studies conducted in rats and mice, respectively, and have examined the effects of quinoa on health and fat metabolism. 

Human studies have shown that the use of quinoa in place of the regular gluten-free bakery products, and in the past, and significantly reduced blood glucose, insulin, and triglyceride levels. 

Studies in rats have shown that it is, adding that a high-fructose diet was almost completely suppressed the negative effects of fructose. 

However, more research is needed to fully understand the health and the metabolic impact of that.

source of antioxidants

Quinoa is a great source of antioxidants, in comparison to other major cereals in a gluten-free diet. The majority of gluten-free foods are made from corn, rice, or potato flour. They tend to have fewer nutrients than foods that have to use that, like that of wheat. 

That it contains a vitamin e is an antioxidant that can help reduce the risk of heart disease and some forms of cancer and certain eye diseases. 


The new study is the regular rising and that it supports the health benefits of adequate dietary intake of whole grains and their antioxidant capacity.

Diet

Quinoa contains a bitter-tasting compound called saponins, which are to repel insects without using pesticides. They are focused on the outside of that. 

Manufacturers will be able to easily remove saponins using that water to use. 

Although the manufacturers of packaged quinoa have already removed most of the saponins, and people may be willing to give it an extra rinse before use. 

It's easy to get quinoa into your diet. People will be able to use it in place of rice in any recipe. The small grains are cooked until they are cooked in only 15 minutes. 

That is, characterized by a subtle, nutty flavor, which makes it a very versatile ingredient. It may play a role in the oven, or as a breakfast cereal. That will work well in cooked dishes, cold salads, and burgers.

Some quinoa recipes

Quinoa pulao

Serving size: 4-5 people

Preparation time: 15 minutes

Cooking time: 20 minutes

Ingredients:


  • Quinoa – 1 cup
  • Onion chopped – 1 cup
  • Corn – 1/4 cup
  • Chopped mixed vegetables (carrots, beans, cauliflower) – 1 cup
  • Green peas – 1/4 cup
  • Peanuts – 1 tbsp
  • Ginger-garlic paste – 1 tbsp
  • Ghee – 1 tbsp
  • Cumin seeds – 1 tsp
  • Salt to taste
  • Turmeric powder – 1/2 tsp
  • Chili powder – 1 tsp
  • Garam masala – 1 tsp
  • Water – 2 cups
  • Lemon juice – 1 tbsp
  • Coriander leaves – 1 tbsp chopped


Method:

Add the cumin seeds, for all the herbs and the bay leaf.  Add the onions and saute for a minute. 



Then, add the mixed vegetables, corn, and peas, and cook for a minute. Now add the turmeric powder, chili powder, and garam masala. Let it cook for a while. Rinse the quinoa thoroughly, then add it to the fried, canned vegetables to the mixture. Cook for one minute, then add the water and salt to taste. 



Cover and cook on low heat for about 10-15 minutes. Open the lid, whisk together with a fork and serve garnished with lemon juice and coriander leaves. 

Conclusion

Quinoa is a gluten-free, pseudo-cereal that is rich in carbohydrates, protein, vitamins, and minerals. It contains all 9 essential amino acids making it a great choice for vegans, vegetarians, and people trying to cut down on meat. Furthermore, quinoa is considered to be the best alternative to rice due to its nutrient-dense characteristics and can thus be inculcated into a diet that meets all fitness and health goals.

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