What does quinoa do for you

Given its high beneficial nutrient content, it makes sense that quinoa could improve metabolic health. To date, two studies, in humans and rats respectively, examined the effects of quinoa on metabolic health. The human-based study found that using quinoa instead of typical gluten-free breads and pastas significantly reduced blood sugar, insulin and triglyceride levels Research in rats showed that adding quinoa to a diet high in fructose almost completely inhibited the negative effects of fructose Two studies, in humans and rats respectively, show that quinoa can improve metabolic health, by reducing blood sugar, insulin and triglyceride levels.

However, more research is needed. Quinoa is very high in antioxidants, which are substances that neutralize free radicals and are believed to help fight aging and many diseases. One study, researching antioxidant levels in five cereals, three pseudo-cereals and two legumes found that quinoa had the highest antioxidant content of all ten foods Allowing the seeds to sprout seems to increase the antioxidant content even further Quinoa appears to be very high in antioxidants.

Sprouting increases their antioxidant levels even further. In order to lose weight , you need to take in fewer calories than you burn. Certain food properties can promote weight loss, either by boosting metabolism or reducing appetite. The high amount of fiber may increase feelings of fullness, making you eat fewer calories overall The fact that quinoa has a low glycemic index is another important feature, as choosing such foods has been linked to reduced calorie intake Although there is currently no study that looks at the effects of quinoa on body weight, it seems intuitive that it could be a useful part of a healthy weight loss diet.

Quinoa is high in fiber, protein and has a low glycemic index. These properties have all been linked to weight loss and improved health. While not directly a health benefit, the fact that quinoa is very easy to incorporate into your diet is nonetheless important. Depending on the type of quinoa, it can be important to rinse it with water prior to cooking to get rid of saponins, which are found on the outer layer and can have a bitter flavor.

It should now have absorbed most of the water and gotten a fluffy look. If done right, it should have a mild, nutty flavor and a satisfying crunch. You can easily find many healthy and diverse recipes for quinoa online, including breakfast bowls, lunches and dinners.

Rich in fiber, minerals, antioxidants and all nine essential amino acids, quinoa is one of the healthiest and most nutritious foods on the planet. Purchase quinoa at local retailers or online. When it comes to healthy grains, quinoa and rice both provide benefits. Quinoa has been called a "superfood" because it's full of nutrients.

This article takes a look at what quinoa is and why it's so good for you. Carbs get a bad rap, but numerous healthy foods contain carbs. Here are 12 high carb foods that are incredibly healthy. If you have celiac disease or a gluten sensitivity, it's important to avoid the protein gluten. Here are 8 gluten-free grains you can eat instead. From tiger nuts to watermelon seeds, these superfoods are set to take over Grains are the edible seeds of plants called cereals.

This article takes a close look at grains and their health effects, both the good stuff and the…. Chia seeds are versatile and packed with nutrients. Here are 7 chia seed benefits, all backed by science. People have used cayenne peppers medicinally for thousands of years. They're also nutritious and great for cooking. Here are 6 benefits of cayenne…. Health Conditions Discover Plan Connect.

Here are 11 health benefits of quinoa. Therefore seed losses may occur if mechanically harvested. However, in the U. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. Search for:. One cup cooked provides about 8 grams of protein and 5 grams of fiber.

Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own. Quinoa is also naturally gluten-free and can be eaten safely if one has gluten intolerance such as celiac disease. Make Packaged quinoa is usually pre-rinsed but some brands may advise rinsing before cooking to remove any remaining saponins.

Use a fine mesh strainer to catch the small seeds and run the quinoa under cool water for a few passes. Quinoa is prepared similarly to rice using two parts liquid to one part dry quinoa. The nutrient-rich pseudo-cereal is proposed to reduce the risk of a number of illnesses, and provide an ideal protein-packed substitute for gluten-free diets. Whole grains like quinoa have been considered preventative for certain types of cancer due to their high levels of fiber.

A study published in The American Journal of Clinical Nutrition found that consumers of magnesium-rich foods have a reduced risk of stroke. So, which one is better for your health? So head to head I would choose quinoa if it was an either-or choice. Quinoa is also considered a safe gluten-free, whole-grain choice for people living with celiac disease — a condition in which your body cannot tolerate gluten.

One study published in the Journal of Human Nutrition and Dietetics found that 44 percent of people living with celiac disease chose rice as their preferred grain.

Packed with protein and fiber, quinoa can certainly promote feelings of fullness — a notion Sharp backs up. But while quinoa has plenty of nutritional benefits, it is hardly considered a low calorie food source just one cup of plain, cooked quinoa is calories. So yes, in small quantities, quinoa can help you lose weight, but that is contingent on your portion consumption.

Quinoa, as it seems, really is as healthy as we hear, especially when you practice portion control. And Sharp says it is also incredibly safe to eat consistently. Even so, this can be easily prevented before eating.

Quinoa flakes, on the other hand, take no more than a minute and a half to cook, making them a great on-the-go breakfast or snack. Quinoa works nicely on its own, as a substitute for rice, or tossed with other ingredients. With its subtle flavor profile and fluffy texture, the whole grain is super easy to spice up with different flavors, or slip into other ingredients. Because of the mild taste, it can also be served savory or sweet.

Quinoa flakes are much thinner than quinoa, so they add crunchy textures when baked, and creamy smooth textures when cooked. All in all, they are wonderful for a quick oatmeal substitute, a thin coating on chicken or fish, or an alternative to oats in baked goods.

By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Reviewed: July 8, Medically Reviewed. What Is Quinoa Exactly? What Are the Nutritional Facts for Quinoa?