Quinoa is a seed of a plant present in more than 70 countries and considered a pseudocereal. This seed stands out for its high concentration of proteins, essential amino acids, and other nutrients. What are the health benefits of consuming quinoa?
Due to its beneficial properties, quinoa has been classified as a superfood and, therefore, a portion of interesting food to consume regularly and follow a healthy lifestyle.
- It has a low glycemic index (GI), a measure used to assess how quickly a food raises the level of glucose in the blood. So it is ideal for people with diabetes.
- Helps control cholesterol levels thanks to its fiber content and its contribution of unsaturated fats with cardioprotective properties.
- It favors intestinal transit because the total fiber content reaches almost 10% of its composition, being approximately 20% soluble fiber content and 80% insoluble. Insoluble fiber contributes to bulk up the stool and makes its passage through the intestinal transit faster, which helps prevent problems such as constipation or diverticulosis.
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Nutritional Composition Of Quinoa
Quinoa stands out for its high protein percentage (13.81% -21.9%). It is also high in essential amino acids, making it one of the few plant-based foods with high-quality protein.
But it is also high in carbohydrates, low glycemic index, minerals such as calcium, iron, and magnesium, fatty acids omega six and omega 3, vitamin B 2, and folic acid.
Protein
Quinoa contains all the essential amino acids to obtain high-quality protein, so it is considered a protein of high biological value. Proteins are the nutrients that participate in more functions in the body, and they form tissues, fight against “invaders” that want to enter the body, and transport vitamins …
Fiber
Quinoa mainly provides insoluble fiber, typical of seeds, but it also provides soluble fiber. Insoluble fiber adds bulk to the stool and helps food pass through the digestive tract faster. Soluble fiber captures water, forming a bulky gel-like substance that aids digestion, softens, and helps eliminate stool.
Iron
Iron is a mineral necessary for the growth and development of the organism. It participates in the elaboration of hormones and connective tissue and manufacturing hemoglobin, among the most outstanding functions.
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It contains more than four times that of corn, almost three times that of rice, and much more than wheat, making it easily absorbable by the body. Its intake helps prevent decalcification and osteoporosis. Calcium is responsible for many structural functions of the body’s hard and soft tissues and the regulation of neuromuscular transmission of chemical and electrical stimuli, cell secretion, and blood coagulation.
Magnesium
Quinoa contains remarkable amounts of this mineral. Magnesium is responsible, among other functions, for maintaining the intestines, muscles, and nerves properly. It also participates in the regulation of cardiac contraction, improves the immune system, and is also part of bones and teeth.
3 Types Of Quinoa: White, Red, And Black
- White quinoa: also called royal quinoa, it is the best-known variety, with a mild flavor, light, and fluffy texture. Easily adapts to various types of recipes.
- Red quinoa: with a more intense flavor, it can be reminiscent of walnut. It is recommended to consume it in salads or with fruit. It contains more fiber and more carbohydrates than the other two varieties, making it ideal for those who require more energy.
- Black quinoa is a hybrid resulting from mixing quinoa with spinach, with a sweeter taste and crunchy texture.
Also Read : Characteristics Of a Healthy Diet