Quinoa became a popular health food as more people are switching to a vegan diet and other plant-forward diets. It is a source of complete protein and is rich in other essential nutrients. Also, it is gluten-free and has a high amount of fiber compared to other cereals. Due to these reasons, it is called a superfood that is high in demand, especially among health-conscious people. Besides, it is a healthier option than white rice, especially for those who want to lose weight. In this article, we will discuss in detail about proven health benefits of quinoa.
Quinoa is a nutrient-dense pseudo-cereal because technically it is a seed. Listed below is the nutrient content of 1 cup of quinoa:
- 8 grams of protein
- 39 grams of carbs
- 4 grams of fat
- 5 grams of fiber
- 58% RDA of manganese
- 30% RDA of magnesium
- 15% RDA of iron
- 18% RDA of copper
- 28% RDA of phosphorus
- 9% RDA of potassium
- 19% RDA of folate
- 13% RDA of zinc
- Over 10% RDA of vitamins B1, B2, and B6
- Small amounts of omega-3 fatty acids
Although quinoa is a pseudo-cereal, it is considered to be a whole grain due to its nutritional profile and culinary properties. So, it is used in a wide variety of vegan recipes.
It Has Quercetin And Kaempferol
Quinoa has high amounts of flavonoids quercetin and kaempferol. These plant compounds have been studied in detail for their antioxidant properties. Also, its quercetin content is higher than foods like cranberries. Moreover, animal studies show that these compounds have anti-inflammatory, anti-cancer, anti-viral, and anti-depressant effects.
Very High Fiber Content
Compared to most grains, quinoa has high fiber content, and this ranges from 10 to 16 grams of fiber per every 100 grams for 4 different varieties of quinoa. Also, when you boil it, this decreases because it absorbs so much water. Most of the fiber in quinoa is insoluble, but it has decent amounts of the soluble type, i.e. 2.5 grams per cup. Moreover, this is one of the main reasons this pseudo-grain is liked by most people who follow a vegan diet.
It Is Gluten Free
Quinoa is technically a seed, and hence it is gluten-free. Remember that gluten found in wheat, rye, and barley is not suitable for those who are allergic to it. So, they can replace these grains with quinoa in their vegan diet.
Has High Amounts Of Proteins
A cup of cooked quinoa contains 8 grams of protein, and it is a complete protein, i.e. it has all the 9 essential amino acids. Also, the protein content is higher than that of many plant-based foods.
These are some of the important reasons that you must include quinoa in your vegan diet, and we hope that the details shared above were useful for you.