10 Quinoa Benefits for Weight Loss
Table of Contents
- 1 10 Quinoa Benefits for Weight Loss
- 2 Contains Large Bioactive Substances
- 3 Rich in Fiber
- 4 Gluten Free
- 5 Rich in Proteins and Amino Acids
- 6 Low Glycemic Index
- 7 Rich in Minerals
- 8 Benefits for Metabolic Health
- 9 Rich in Antioxidants
- 10 Quinoa for Weight Loss
- 11 Adding Quinoa to Meals
- 12 Video
- 13 Final Thoughts
Quinoa is a grain crop that is grown for its edible seeds. It is great for health as it provides us with proteins, fiber, minerals and it does not contain any gluten.
Technically it is not a grain of cereal rather a pseudo-cereal. Basically, it is a “seed” that is prepared and eaten as if it were a grain.
Quinoa was a very important food for the Inca Empire. They called it as the “mother of all grains” and thought it was sacred. It has been consumed for thousands of years in South America, then it became a fad and for a few years it has been a real “Super food “.
Nowadays it is very easy to find quinoa at the time of going to buy, especially in those shops focused on natural foods. There are 3 types of Quinoa, white, red and black.
Nutritional Breakdown of Quinoa
185 grams of cooked quinoa provide us with the following nutrients:
- Protein: 8 gr
- Fiber: 5 gr
- Manganese: 58% of the recommended daily amount.
- Magnesium: 30% of the recommended daily amount.
- Phosphorus: 28% of the recommended daily amount.
- Folate: 19% of the recommended daily amount.
- Copper: 18% of the recommended daily amount.
- Iron: 15% of the recommended daily amount.
- Zinc: 13% of the recommended daily amount.
- Potassium: 9% of the recommended daily amount.
- It has more than 10% of the recommended daily amount of vitamins B1, B2 and B6.
- It has also a small amount of calcium, B3 (niacin) and vitamin E.
In this amount, we have only 222 calories, with 39 grams of carbohydrates and 4 grams of fat. It also contains a small amount of omega-3 fatty acids.
Quinoa does not have GMOs; it is gluten-free and usually organically grown. Although it is not a grain, it usually counts as a “whole grain” meal.
NASA scientists have tried to grow it in outer space, mainly because it is rich in nutrients and for its ease of use and it is also easy to make it grow.
Quinoa is an edible seed widely consumed by people who know about health. It is rich in many important nutrients.
Now let’s see in detail about the 10 Quinoa benefits for weight loss.
Contains Large Bioactive Substances
The importance of eating some foods goes beyond their content of vitamins and minerals. There are small amounts of other nutrients that make them special foods.
Scientists have found, Flavonoids and Antioxidants of plants that have been shown to be positive for health. In the case of Quinoa are for example.
Two of the most important are Quercetin and Kaempferol, both are in large quantities in Quinoa. It contains more Quercetin than foods rich in it, such as Blueberries.
It has been shown that these molecules have great anti-inflammatory, anti-viral, anti-cancer and antidepressant effects. If you add Quinoa to your diet, it will increase the amount of these important nutrients.
Quinoa contains large amounts of very important nutrients, such as flavonoids, quercetin and kaempferol. These nutrients are important antioxidants of plants that have great properties for health.
Rich in Fiber
Another important aspect that Quinoa has is that it is rich in fiber. It was found in a study that after analyzing 4 varieties of Quinoa it was found that they had a range of between 10 and 16 grams of fiber, all in 100 grams of uncooked quinoa.
This is equivalent to about 17-27 grams per cup, which is a lot, more than double what most grains provide. Unfortunately, most of this fiber is insoluble fiber, which does not seem to have the same health benefits as soluble ones do.
The amounts of soluble fiber are also not very bad, about 2.5 grams per cup (1.5 grams at 100 grams).
It has been proven through different studies that soluble fiber helps reduce blood sugar levels, cholesterol, increase satiety and weight loss.
The figures indicate that there is an important increase in the number of people trying to avoid gluten. A gluten-free diet can be healthy, since it contains foods that naturally do not contain gluten.
The problem can come if you make a gluten-free diet based on processed foods with refined starches. These processed foods are no better than their gluten-free versions, since junk food is still garbage with or without gluten. Experts said that, Quinoa is a perfect food for those people who want or should avoid gluten.
It has been possible to demonstrate through studies that the use of Quinoa instead of typical gluten-free ingredients such as Potatoes, Corn and Rice flour can increase the nutritional and antioxidant value of the diet in a very important way.
Quinoa does not contain gluten; it can be used to substitute typical gluten-free foods to increase the antioxidant and nutritional value of a gluten-free diet.
Rich in Proteins and Amino Acids
The proteins are formed from amino acids, some of them are known as “essential”, because our body cannot produce it and it is necessary to get them through food.
Those foods that give us all the amino acids are foods with which we get “complete” protein. The problem with some plant foods is that the lack of an essential amino acid, such as lysine.
But Quinoa does not have this problem, because it contains all the essential amino acids, so it is an excellent source of protein. Quinoa contains more protein and higher quality than most grains.
100 grams of cooked Quinoa give us 8 grams of quality protein; this makes it a perfect protein for vegan and vegetarian people.
Low Glycemic Index
The Glycemic Index is a measure used to measure the rapidity with which foods raise blood sugar levels. It is known that those foods that cause large spikes in blood sugar contribute to hunger and obesity.
This type of food is related to many chronic diseases, such as diabetes and heart disease. The glycemic index of Quinoa is 53, which is considered low.
Important to note that Quinoa is a high carbohydrate food, so it is not a good choice for a low carb diet, at least in large quantities.
Rich in Minerals
It is a reality that many people today have a lack of very important nutrients. This usually happens for example with certain minerals, such as magnesium, potassium, zinc and iron.
Interestingly, Quinoa is rich in the 4 minerals mentioned above, especially in magnesium. One cup gives us 30% of the recommended daily amount.
The problem is that Quinoa contains a substance called Phytic Acid, which can bind to these minerals and reduce their absorption. Therefore it is advisable to soak it well before cooking it, thereby reducing the Phytic acid content and get these minerals available.
Quinoa is also high in oxalates, which reduce the absorption of calcium and can cause problems for some people who have a tendency to suffer kidney stones.
Benefits for Metabolic Health
Being rich in important nutrients, Quinoa can provide benefits for metabolic health. We found two studies in which the effects of Quinoa on metabolic health are analyzed.
In one of them it was found that by replacing breads and grazing with Quinoa, blood sugar, insulin and triglycerides were reduced.
In another study conducted with rats, it was found that adding Quinoa to a high-fructose diet almost completely inhibits the negative effects produced by fructose.
Rich in Antioxidants
Quinoa is rich in antioxidants. These substances help to neutralize free radicals and with this we manage to fight with aging and many diseases.
One study analyzed antioxidants in different foods, cereals, legumes and pseudocereals. It was found that Quinoa was the one with the highest antioxidant content.
Quinoa for Weight Loss
We know that if we want to lose weight we need to consume fewer calories than we burn. Certain characteristics of food can help us achieving this goal, either by increasing the metabolism (calories we burn), or by reducing the appetite (calories we consume).
Quinoa has several of these positive characteristics for weight loss. It is rich in proteins, which helps us increase metabolism and reduce appetite in an important way.
It is rich in fiber, which gives us satiety, making us eat fewer calories. It has a low glycemic index, which is known to help reduce the calories ingested.
Today we do not have studies that analyze Quinoa in a weight loss program, but given its characteristics, it is easy to think that it can help us in the goal.
Quinoa is rich in fiber, protein and has a low glycemic index. These properties are related to weight loss and better health.
Adding Quinoa to Meals
The last point is not a health benefit, but a positive aspect of Quinoa. It is very easy to add quinoa to our meals. It is tasty and goes well with many foods.
Depending on the type of Quinoa, it is important to wash it well in water to eliminate the Saponins, which are found in the outer layer and can cause a bitter taste.
Quinoa can be prepared in just 15-20 minutes.
- Put 2 cups of water in a pot, and you raise the temperature.
- Add a cup of raw Quinoa, with a pinch of salt.
- Boil for 15-20 minutes.
…and it is ready to eat!
When finished preparing it, the Quinoa absorbed part of the water, which has a spongy appearance. If it is well made, it has a smooth nutty flavor, no doubt it is delicious. You will find many recipes to prepare Quinoa on the web.
Check out this video about some other benefits of Quinoa for weight loss. Hope you will like this video.
Video Courtesy: https://www.youtube.com/channel/UCJN3l7nQwqQIF2_RHfPxveg
Quinoa is one of the most nutritious and healthy foods that exist. If you can consume it properly and regularly, you will get the same benefits that others already got. Many people giving positive reviews about this food. If you have obesity, it is a good food for you to maintain your weight.