Quinoa consider as wonderful superfood, has numerous health benefits. It is a gluten free seed which can be a great substitute for rice and other cereal grains. We can eat Quinoa in a variety of forms such as in form of salads, protein shakes and quinoa rice. Quinoa can be a part of gluten free diet and consider to be healthy form of eating. Quinoa is a form of gluten free carbohydrate cereal and good source of whole protein as well. It is a complete form of protein as it contains all the 9 essential amino acids. Quinoa are incredibly nutritious. In comparison with other cereal grains quinoa consider as better in terms of protein, fibre, B vitamin and iron.
Nutritional Value Of Quinoa Per 100 grams
- Calories 120 k. Calories
- Protein: 4.4 grams
- Carbohydrates: 21.3 grams
- Fibre: 2.8 grams
- Fat: 1.9 grams
- Water:72%
- Manganese: 58% of the daily RDA
- Phosphorus: 28% of the daily RDA
Health Benefits Of Quinoa
- Quinoa is highly nutritious in nature. It is actually not a cereal grain and consider as a pseudo cereal.
- We call Quinoa as pseudo cereal because it is basically a seed. It is prepare and consumed similarly as eating a grain.
- The United Nations declared 2013 as “International Year Of Quinoa “ because of their high nutritional value and it contributes to the food security world wide.
- Quinoa is loaded with variety of nutrients in it and it is a healthy form of eating. Along with it there are thousands of trace nutrients which are extremely beneficial and healthy for the body.
- Plant antioxidants which are called flavonoids are present in quinoa. Flavonoids named quercetin and kaempferol both are found in high amounts in quinoa.
- Quinoa also has high fibre content. Different varieties of quinoa have approximately 10 to 16 grams of fibre in it. Fibre is present in insoluble form and 2.5 grams is present in 100 grams of quinoa.
- Quinoa is naturally gluten free with this it becomes an important part of gluten free diet. This gluten free ingredient actually increases the antioxidant and nutritional level of the diet.
- Quinoa is quite suitable for vegetarian diet as it is a source of complete protein which are good in quality.
- Quinoa is among the low GI food ranks about 53. Being low in GI quinoa has fair amounts of carbohydrates in it so it should be consumed ideally.
- Quinoa is high in 4 minerals especially magnesium, potassium, zinc and iron. Being high in minerals it also does contain phytic acid in it which can bind with these minerals and reduce their absorption capacity. In order to reduce the phytic acid its important to soak or sprout the quinoa before cooking.
- Quinoa is very high in antioxidants which have a role to fight against aging and protect the body with many diseases. When quinoa is consumed in sprouted form their antioxidant level increases more than normal levels.
Healthy Receipe With Quinoa
Quinoa with Vegetables
Take about 1 cup of quinoa soak it and keep aside. Then add quinoa in a pan then add double amounts of water in order to cook the quinoa. Meanwhile in a pan add about a tea spoon of ghee to it. Then add in sliced onions and tomatoes along with required seasonings and veggies of your choice. When every thing is cooked well add the cooked quinoa to it and give a stir. Your healthy quinoa with vegetables is ready to serve.
Frequently Asked Questions
Yes, quinoa is healthy in terms of rice as it has more nutrients and fibre when compared with rice. The calorie and carbohydrate content is also less in quinoa than rice.
Quinoa is a complete food in itself as it is rich in fibre, protein, and various other nutrients and antioxidants which play a role in improving the cholesterol and sugar levels of the body.
