Quinoa : The best low carb high protein grain for weight loss

This article is all about one of the world’s healthiest grain (or seed) called Quinoa. Quinoa is higher in nutrients than most of the other grains and is often referred to as a ‘Superfood’. Quinoa is gluten free, high in protein and one of the few plant foods that contains sufficient amounts of all nine essential amino acids. It is also high in fiber, magnesium, vitamin B, iron, potassium, calcium, phosphorus and various other beneficial anti oxidants. It is known as one of the healthiest grains on the planet as it is a complete source of protein. It is the richest source of plant protein. Quinoa in reality isn’t grain but a seed. One cup of uncooked quinoa will supply you with half your daily recommended requirement of fiber.

Mother of all grains

  • UN food and agriculture organisation declared 2013 as the quinoa year
  • This was done because of it’s high nutritive value and impressive bio diversity
  • Quinoa has excellent protein to carb ratio

Quinoa : A Superfood

  • Quinoa is often considered as a superfood
  • There are more than 100 different types of quinoa. The major different types are
    • Red quinoa
    • White quinoa
    • Black quinoa

Nutritional value : 1 cup quinoa contains

  •           Calories                  :                  222
  •           Carbs                     :                  39 grams
  •           Protein                   :                  08 grams
  •           Fiber                      :                  05 grams
  •           Fat                        :                  04 grams
  •           Manganese             :                  58 % of the recommended daily allowance

1 cup that is approx 185 grams of quinoa has :-

  • Magnesium                  :        30 % of RDA
  • Phosphorus                 :        28 % of RDA
  • Folate                         :        19 % of RDA
  • Copper                       :        18 % of RDA
  • Iron                            :        15 % of RDA
  • Zinc                            :        13 % of RDA
  • Potassium                   :        09 % of RDA
  • Vitamin B                    :        Over 10 % of RDA

Health benefits of quinoa

  • Helps is detoxification
  • It is anti inflammatory
  • Quinoa is very good for gut health and the digestive system
  • Supports digestion
  • Helps lower cholesterol
  • It supports good heart health
  • Good for bones
  • Quinoa is very good for metabolic health of the body
  • Quinoa being a superfood supports weight loss
  • It is very good for the hair and skin

How to cook quinoa ?

  • Quinoa should be rinsed and soaked before cooking
  • This helps remove it’s natural coating which is called saponin
  • It also helps remove phytates and oxalates
  • These may reduce the absorption of minerals like iron and zinc
  • Quinoa can otherwise be cooked exactly like rice

Recipe

  • Put the quinoa and water into a saucepan
  • Bring the water to a boil
  • Reduce the heat and cover the pan
  • Now let the quinoa simmer until cooked for 12 – 15 minutes
  • It has a nutty and crunchy flavour
  • Quinoa is well tolerated by the body with hardly any side effects
  • It is recommended to start with small quantity which is easy for the body to digest

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