Quinoa has many well being advantages equivalent to serving to in weight reduction and is a gluten-free choice for meals. However you will need to know eat it proper.

If you’re searching for wholesome substitutes for rice or bread, quinoa is an choice that you will need to discover. Quinoa has gained immense recognition in current occasions owing to its wealthy dietary profile. Excessive in protein, minerals and nutritional vitamins, it’s a wholesome gluten-free and plant protein repair for a healthful dinner or lunch or dinner. Moreover these dietary advantages of quinoa, it’s also excessive in fibre that promotes sturdy intestine well being.

All mentioned and performed, quinoa have to be eaten inside limits as extreme consumption of quinoa can result in weight acquire, kidney points in addition to allergic reactions. Well being Pictures obtained in contact with dietitian Kejal Shah to grasp the well being advantages of quinoa and embrace in your weight loss plan, in addition to how a lot to eat.

What’s quinoa?

Quinoa is a pseudocereal. Meaning it has seeds wealthy in starch and, in consistency, it’s just like a cereal in grains. It’s excessive in protein and containing an ideal steadiness of amino acids. “It comprises minerals, nutritional vitamins, and compounds like polyphenols and flavonoids. The seeds have practical properties like solubility, water-holding capability, gelation, and emulsification. Quinoa can also be precious as an oil crop with omega-6 and vitamin E,” explains Shah.

Quinoa has a cereal-like texture. Picture courtesy: Pexels

What’s the dietary worth of quinoa?

Based mostly on knowledge from the Indian Meals Composition Tables (IFCT) 2017, the dietary worth of quinoa per 100 grams is roughly as follows:

– Energy: 328 kcal
– Protein: 13.1 g
– Fats: 5.5 g
– Carbohydrates: 53.6 g
– Complete Fiber: 14.6 g
– Calcium: 198 mg
– Iron: 7.5 mg
– Magnesium: 119 mg
– Phosphorus: 212 mg
– Potassium: 563 mg
– Sodium: 4.5 mg
– Omega 3- 204 mg
– Zinc: 3.3 mg

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What are the well being advantages of quinoa?

1. Quinoa has excessive protein content material

Quinoa is an entire protein, containing all 9 important amino acids that the physique wants for development and restore of tissues. This makes it a wonderful supply of protein for vegetarians and vegans.

2. It’s wealthy in vitamins

Quinoa is full of important nutritional vitamins and minerals, together with magnesium, iron, zinc, potassium, and B-vitamins. These are nice for over all effectively being.

3. Quinoa is gluten-free

Quinoa is of course gluten-free, making it an ideal different for folks with celiac illness or gluten sensitivity.

4. Quinoa has excessive fibre content material

Quinoa is excessive in dietary fiber, which may support in digestion, promote a wholesome intestine microbiome, and assist with weight administration.

5. Wealthy in antioxidant

Quinoa comprises compounds like polyphenols, flavonoids, and phytosterols which have antioxidant properties. These compounds assist shield in opposition to oxidative stress and irritation within the physique.

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6. Could enhance coronary heart well being

Quinoa is thought to be heart-healthy as a result of its omega-6 fatty acids and useful antioxidants. Consuming quinoa repeatedly could assist decrease levels of cholesterol and cut back the danger of coronary heart illness.

7. Could regulate blood sugar management

Quinoa has a low glycemic index, which means it doesn’t trigger a fast spike in blood sugar ranges. This may be useful for people with diabetes or these trying to handle blood sugar ranges.

8. Weight administration

The excessive protein and fiber content material in quinoa may also help improve emotions of fullness and satiety, which can contribute to weight reduction and weight administration.

A plate of quinoa salad
Salads are a good way so as to add quinoa into your weight loss plan. Picture courtesy: Pexels

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Uncomfortable side effects of consuming an excessive amount of quinoa

1. Excessive calorie content material

Quinoa is comparatively excessive in energy in comparison with different grains, so consuming giant portions of quinoa repeatedly could result in weight acquire if not balanced with a well-rounded weight loss plan and applicable portion sizes.

2. Could result in kidney stone formation

Quinoa comprises oxalates, compounds that may bind to minerals within the physique and probably result in kidney stone formation in some people, particularly these with a historical past of kidney points.

3. Could trigger digestive points

Quinoa naturally comprises saponins, compounds which have a bitter style and should trigger digestive points or intrude with nutrient absorption in some folks. Rinsing quinoa completely earlier than cooking may also help cut back saponin content material.

4. Could result in allergic reactions

Whereas quinoa is gluten-free and usually well-tolerated, some people could also be allergic to quinoa or expertise delicate allergic reactions equivalent to itching, hives, or swelling.

5. Antinutrients

Quinoa comprises anti-nutritional compounds like phytic acid, which can bind to minerals like iron and zinc, lowering their absorption within the physique. Nonetheless, soaking or sprouting quinoa may also help cut back the degrees of antinutrients.

6. Heavy metallic contamination

Quinoa has been identified to soak up heavy metals like arsenic and cadmium from the soil it’s grown in. Consuming quinoa moderately and selecting manufacturers with strict high quality management measures may also help reduce publicity to heavy metals.

How a lot quinoa can one eat in a day?

The suitable quantity of quinoa to eat in a day can fluctuate relying on particular person dietary wants and preferences. “As a normal guideline, a serving dimension of cooked quinoa is often round 1/2 to 1 cup. For most individuals, together with 1/2 to 1 cup of cooked quinoa in a meal as soon as a day is usually a wholesome addition to a balanced weight loss plan,” says Shah. This quantity supplies an excellent supply of protein, fiber, and important vitamins with out going overboard on energy or different potential drawbacks of extreme quinoa consumption.

embrace quinoa in your weight loss plan?

There are quite a few scrumptious and inventive methods to incorporate quinoa in your weight loss plan. Listed here are some concepts:

1. Quinoa salad

Use cooked quinoa as the bottom for a hearty and nutritious salad, including greens, fruits, nuts, seeds, and a flavorful dressing.

2. Quinoa bowl

Create a balanced meal by constructing a quinoa bowl with a wide range of toppings equivalent to roasted greens, protein sources like grilled rooster or tofu.

3. Quinoa breakfast porridge

Prepare dinner quinoa with milk or a plant-based different and add your favourite toppings like contemporary berries, nuts, seeds, and a drizzle of honey or maple syrup for a nutritious breakfast choice.

4. Quinoa stuffed greens

Use quinoa as a filling for stuffed bell peppers, tomatoes, zucchinis, or mushrooms for a flavorful and satisfying meal.

5. Quinoa stir-fry

Add cooked quinoa to stir-fried greens, protein, and a savory sauce for a fast and straightforward meal choice.

6. Quinoa soup

Incorporate quinoa into soups and stews for added texture, protein, and vitamins.

7. Quinoa burgers

Make vegetarian quinoa burgers by combining cooked quinoa with beans, veggies, and seasonings, then shaping into patties and grilling or baking.

8. Quinoa desserts

Use quinoa flour or cooked quinoa in baking recipes like cookies, muffins, and muffins so as to add a dietary increase to your candy treats.