Quinoa is the seed which comes from the Chenopodium quinoa plant. It is gluten-free and higher in nutrients as compared to other seeds. Therefore, it is often known as a superfood. Quinoa is easier to prepare and can be added to savory and sweet dishes.

Though quinoa has gained immense popularity recently, it has been cultivated in South America for centuries. Are you excited to know more about quinoa? If yes, keep reading and learn about the nutritional facts, potential health benefits, and different types of quinoa!

Quinoa Nutrition Facts

Quinoa is a good source of important nutrients, and from one cup of cooked quinoa (100 grams), you can get carbohydrates (21.3 grams), proteins (4.4 grams), sugar (0.9 grams), fiber (2.8 grams), fat (1.9 grams), water (72%), and 120 calories.

• Carbohydrates: About 83% of the carbs are present in starches, and the remaining are fiber and sugar. Quinoa has a relatively lower GI (glycemic index) and will never cause a rapid rise in blood glucose. Low GI foods reduce the chance of diabetes and heart disease.
• Proteins: Quinoa provides more proteins than barley, corn, and rice. Therefore, quinoa is a complete protein source, providing all nine amino acids. The seeds of quinoa are rich in lysine, methionine, and histidine.
• Fiber: Quinoa provides more fiber than yellow corn or brown rice. The 8o to 90% fiber in quinoa is insoluble (cellulose). Besides that, you also get some resistant starch from the quinoa, which promotes the formation of short-chain fatty acids and feeds the bacteria in the gut.
• Fat: The fat in quinoa is composed of oleic acid, linoleic acid, and palmitic acid.
• Minerals: You can get a massive amount of antioxidants, magnesium, iron, zinc, fiber, and folate compared to other grains.

What Are The Health Benefits Of Quinoa?

The health benefits of quinoa are harder to overlook and will urge you to start eating them today. Due to its highly rich nutritional profile, quinoa can improve your overall health and offers you the following health benefits:

• Reduces Inflammation: Quinoa is rich in antioxidants, polyphenols, and flavonoids. Due to its anti-oxidative properties, quinoa protects the cells from oxidative stress and reduces inflammation.
• Quinoa May Have Anti-Cancer Properties: Quinoa has various bioactive compounds, including polysaccharides, saponins, and phenolic compounds. Therefore, quinoa has anti-oxidative and anti-inflammatory properties. The seeds can protect the body cells and prevent cancers (liver and cervical).
• Regulates The Blood Sugar Level: The quinoa seeds can reduce the blood sugar level significantly and can also be helpful in weight loss. Quinoa can replace complex carbohydrates, an effective preventive measure against type 2 diabetes. The fiber and protein content make it low GI food, while phenols slow down carbs' digestion, preventing the glucose spike.
• Smooth Digestion: Quinoa is rich in fiber and helps treat constipation. Besides that, it can also lower the risk of internal cancers and let you feel fuller for a long time.
• Prevents Anemia: People who do rigorous exercise or do not consume an iron-rich diet suffer from iron deficiencies, which cause anemia. Anemia is usually linked with fatigue, dizziness, weakness, brittle nails, and paleness. Fortunately, quinoa is a good source of iron and fulfills this deficiency. The red meat and leafy greens are also a great source of iron.
• Good for Heart Health: The high fiber content of quinoa lowers cholesterol and blood sugar levels, decreasing the risk of heart diseases. Also, the antioxidants in quinoa prevent the damage to your heart and other body organs. Quercetin and kaempferol are two antioxidants in quinoa that prevent heart diseases, cancer, infections, and diabetes.

What Are The Types Of Quinoa?

There is a wide variety of quinoa, but here we are going to discuss seven of them:

• White Quinoa: It is super light, fluffy, and has the best texture. You can use the white quinoa as the rice replacement or as the base for the grain salads. It has the mildest flavor and can also be used in baked items.
• Quinoa Flakes: These are the perfect option if you love the oatmeal. They are the oatmeal version of quinoa. You can use these flakes in baking as they are a good breakfast choice.
• Black Quinoa: It is the rarest type of quinoa. The black quinoa has a nutty flavor. It is crunchy, and you can use it in salads.
• Red Quinoa: It is the most common type of quinoa. The red quinoa is a great option for grain bowls and salads and is a great rice replacement. The texture of quinoa is super crunchy, and it has a nuttier flavor.
• Rainbow Quinoa: It is a tri-color quinoa that blends red, white, and black. It has the same crunch as the black and red quinoa. It is an ideal choice for the morning porridges.
• Quinoa Flour: It is not the whole grain. The quinoa flour is gluten-free and is a perfect choice for baking due to its structure and texture that it adds to the baked goods. The flour is versatile and is easier to work with. It is prepared by milling the white quinoa, producing super fine powder.
• Quinoa Crisps: These are the whole quinoa seeds that have been puffed into the little crispy balls. These crisps are super delicious and can be used in various ways, even as crunchy coatings. You can also make them easily at home.

Tips For Consuming Quinoa

Quinoa is easier to cook, and you can include it in various dishes. Below are a few of the best ways to add quinoa to your diet:

1. You can use the flour for making gluten-free baked items such as breads and muffins
2. You can quickly make the savory quinoa salad from the chopped vegetables and olive oil vinaigrette
3. Why not add quinoa to stews and soups?
4. You can replace the oatmeal with quinoa and make a warming and nutritious porridge.
5. You can also use the quinoa as a base for the grain bowls
6. Prepare the quinoa pudding and enjoy a high-protein sweet treat
7. Quinoa stuffing for the vegetables can be prepared

Conclusion:

Quinoa is a form of edible seeds which come in different colors (white, red, yellow, and black). More than 120 types of quinoa are available. It has a nutty flavor. Add it to the salad or soups, or eat it as a side dish. Quinoa is not only rich in nutrients but also offers you various health benefits. For instance, it is good for your heart, lowers cholesterol, blood pressure, and blood sugar, and prevents anemia.