© 2005-2020 Healthline Media a Red Ventures Company. There is also a tricolor variety, which is a mixture of all three. This is preliminary, but suggests quinoa could help improve metabolic health. White, the most common variety, takes the shortest amount of time to cook. Despite its popularity, soy remains a controversial food. Quinoa (pronounced "KEEN-wah") is no spring chicken in the culinary world -- its use dates back 5,000 years. Quinoa (pronounced as kinwah; quinua in Spanish) is an incredibly nutritious "grain-like seed" obtained from the goosefoot family plant native to the highland plains of South-American Andes region. The tiny oval-shaped seeds are usu… It can also be both positive and negative. Quinoa is actually a seed, even though it is prepared and eaten like a grain. Quinoa, (pronounced keen-wah) is a tasty and healthful seed packed with protein, carbohydrates, fat, and micronutrients (1). If your health food-obsessed friends aren’t talking about kale, they’re likely talking about quinoa. Quinoa may also help with blood sugar control. It may also reduce inflammation. It’s pronounced KEEN-wah. Quinoa is low on the glycemic index, and a source of manganese, phosphorus, magnesium, and folate. However, there aren’t many studies on the specific health effects of quinoa. The rich content of iron from quinoa grain which helps keep our red blood cells healthy and is the basis of hemoglobin formation Aids Weight Loss: They are rich in protein that can enhance metabolism and reduce appetite. Whole grains like quinoa contain 25 percent more protein than refined grains like white rice, or the grains used to make white flour pasta. Just one cup (185 grams) of cooked quinoa is a great source of the following nutrients (4): The same cup provides only 220 calories, in addition to 8 grams of protein, 4 grams of fat and at least 5 grams of fiber. Quinoa is actually a flowering plant and isn't even related to grains from a botanical perspective. The Long Answer. It found that only quinoa significantly reduced triglycerides, total cholesterol and LDL cholesterol (9). This means black quinoa contains more antioxidants than white (3). Quinoa is very versatile and easy to prepare. If you would like to read up on this including some articles about how Quinoa is not a grain, here are a few links for you: Chetday.com article “All About Quinoa” The World’s Healthiest Foods excellent discussion on Quinoa – this link gives a good breakdown of Quinoa’s nutritional profile. Interestingly, it was only recently noticed by the rest of the world and hailed as a “superfood” due to its high nutritional content. Like other grains and legumes, quinoa contains some antinutrients. Adding quinoa to your diet is a great way to increase your daily intake of important vitamins, minerals and fiber. Quinoa Offers Antioxidants for Gluten-Free Diets Researchers suggest that adding quinoa or buckwheat to gluten-free products significantly increases their polyphenol content, as compared to typical gluten-free products made with rice, corn, and potato flour. The same study analyzed the antioxidant content of each type and found that the darker the color, the higher the antioxidant capacity. See recipe. The Incas called it “the mother grain” and believed it was sacred (2). Read this article for even more information about the health benefits of quinoa. Quinoa can be substituted for almost any other grain. Quinoa acts like a whole grain, but it is actually a seed from a weed-like plant called goosefoot, which is closely related to beets and spinach. Quinoa is a relative of spinach, chard and beets and has been around for thousands of years. It’s actually a seed. It's also readily available in the bulk bins or the baking aisle of natural foods stores and online. Quinoa contains higher amounts of protein compared to true grains. Buy Quinoa Grain which is Good for your Heart. Quinoa is a brilliant, tasty grain, packed with both protein and fibre – and it’s also gluten-free. Before the Europeans settled in North America, quinoa was harvested and eaten throughout much of the continent. However, saponins also have a bitter taste and can prevent the absorption of certain minerals, such as zinc and iron. But is this tiny pseudo-grain as healthy as people claim? Learn how to cook quinoa with over 360 recipes complete with nutrition information. While all varieties of quinoa are high in antioxidants, the darkest seeds contain the highest amounts. Like rice and other mild grains, quinoa absorbs the flavor of whatever sauce or dressing you choose to serve with it. Similar to other dry grains, quinoa should be stored in an airtight container in a cool, dark place to prevent moisture and insects from getting into it. Our website services, content, and products are for informational purposes only. In the ’90s, the Peruvian government began food assistance programs to reduce poverty. There are many types of quinoa, but red, black and white are the most popular. It was largely unknown to the rest of the world until very recently (1). Quinoa is gluten-free. What is Quinoa and Benefits of Quinoa. Now, you may have read somewhere that quinoa is a healthy grain because it doesn’t contain the lectin found in gluten. Botancially, it is not a true grain and although, it is cooked and eaten like a grain, the part we eat is actually the seed. This naturally gluten-free, pseudo-grain continues to gain popularity for its taste and health benefits (2). It has broad, generally powdery, hairy, lobed leaves, normally arranged alternately. Quinoa has been one of the primary foods of the Inca Indians for more than 5,000 years. Dress simply while still hot with lime or lemon juice, extra virgin olive oil and a little sea salt and black pepper, and you’ve got the foundations for a delicious meal. You can also batch cook it and store it in the freezer in serving-size portions. Quinoa Flakes. It has high amount of proteins, monounsaturated fat, phosphorus, copper, zinc, potassium, vitamin E and B6, niacin, thiamine, riboflavin, magnesium and iron. Although it’s now grown around the world, the majority is still produced in Bolivia and Peru. This is one of its most unique qualities and makes it a very valuable source of protein, especially for someone whose diet is mostly plant-based. Quinoa contains higher amounts of protein compared to true grains. Oxalate is a compound found in several foods, including spinach, rhubarb and buckwheat. Additionally, while the pseudo-grain is high in its mineral content, it’s also high in phytic acid. 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