9 Reasons to Make Quinoa a Part of Your Diet

R. Kalpana

February 10, 2021

Quinoa may be on trend as a healthy food these days, but it isn’t new. The grain dates back three to four thousand years, when the Incas realised that humans could consume the quinoa seed. It soon went on to be known as the “gold of the Incas” as the tribe believed it increased the stamina of their warriors.

Gluten-free and high in protein, quinoa is best known for being a weight-loss friendly super food. It looks a lot like couscous but is more nutritious and offers so many health benefits that NASA hopes we’ll grow it on interplanetary space flights.

There are many varieties of quinoa, but the three main types are white, red and black. The nutritional content of a cup of cooked quinoa (approximately 185 gm) is:

  • Calories: 222
  • Carbs: 39 gm
  • Fat: 4 gm
  • Protein: 8 gm
  • Fiber: 5 gm
  • Manganese: 58% of the RDA
  • Magnesium: 30% of the RDA
  • Phosphorus: 28% of the RDA
  • Folate: 19% of the RDA
  • Copper: 18% of the RDA
  • Iron: 15% of the RDA
  • Zinc: 13% of the RDA.
  • Potassium: 9% of the RDA
  • Over 10% of the RDA for vitamins B1, B2 and B6
  • Small amounts of calcium, B3 (niacin), vitamin E and omega-3 fatty acids

We give you 9 reasons to include more quinoa in your diet:

#1 It offers complete protein

protein diet with quinoa

Gluten-free, this high-protein food is ideal for vegetarians since it has more and better protein than most grains. Quinoa is a complete protein as it contains all nine amino acids and helps meet the daily protein requirements for vegans or vegetarians.

#2 Get your daily dose of fiber

Quinoa’s fiber content is one of this grain’s top health benefits. With about 5 gm of fiber per cooked cup, it ensures that the digestive system stays on track and keeps you satiated for longer.

#3 Reduces bad cholesterol

Quinoa diet

Studies show that eating quinoa helps lower LDL, or bad cholesterol, slowing down the rate of atherosclerosis thus, cutting the risk of developing coronary heart disease, congestive heart failure and heart attacks.

#4 Maintains blood sugar levels

The glycemic index of quinoa is around 53, which is considered low. Packed with protein, fiber, minerals and phytochemicals, quinoa makes an excellent addition to a diabetic diet.

#5 Rich in anti-oxidants and boosts immune health

healthy diet

Quinoa is a good source of several minerals, including manganese, phosphorus, copper, folate, iron, magnesium and zinc and anti-oxidants. The presence of two flavonoids – quercetin and kaempferol – makes it an extremely healthy choice. The count increases if the grain is sprouted, enhancing immune health and delaying ageing.

#6 Contains iron and helps form hemoglobin

Quinoa is high in iron, the basis of hemoglobin formation. Iron carries oxygen from one cell to another, aids muscular contraction and also increases brain function. It also helps in neurotransmitter synthesis, enzyme activity, boosts metabolism and helps regulate body temperature.

#7 Packed with magnesium, which helps relax blood vessels

magnesium food with quinoa

The presence of magnesium in quinoa helps relax blood vessels and alleviate migraines. It also may reduce Type 2 diabetes and ensures transmission of nerve impulses, detoxification, energy production, body temperature regulation, and formation of healthy bones and teeth.

#8 Good for people with gluten intolerance

Researchers have been exploring quinoa as a suitable ingredient in gluten-free diets for long. Quinoa is naturally free of gluten and switching to it instead of typical gluten-free ingredients can increase the antioxidant and nutrient value of a gluten-free diet.

#9 Great for weight loss

weight loss diet

The carbs in quinoa consist mainly of starch, insoluble fibers and small amounts of sugars. It also contains some resistant starch, which escapes digestion and feeds the friendly gut bacteria. It is energy dense and keeps you satiated for longer, helping control appetite and hunger.

Looking for advice on how to eat more nutritiously? Our experts can help

About the Author

“Nutritionists have a role to play that goes beyond mere meal-planning,” says Kalpana, who believes she can motivate others to stay on the path towards a healthier life. A Certified Dietician with a PhD from SPMVV University, she is a Mary C Jacob Award-winner for Merit in Physiology from Madras University and has worked across various hospitals as well as nutrition clinics. She has been published both nationally and internationally in various science and health journals, and has regularly contributed towards health and wellness content for Sify.

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One response to “9 Reasons to Make Quinoa a Part of Your Diet”

  1. This is such an informative article about quinoa. I always use to wonder about having quinoa in my diet, but never actually tried it. But after reading this article, I’ll definitely want to try it and I would try it real soon. Thanks for sharing such amazing article.

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