Do you eat quinoa? I do! There are SO MANY amazing health benefits of quinoa. This awesome little grain is packed with protein + vitamins + is SO EASY to incorporate into your every day cooking! Read on to find out why MVF are super-fans of this super-grain!
Tara’s Tuesday Tips:
Health Benefits of Quinoa
Fiber
Yes, quinoa is classified as a grain BUT unlike white bread, white pasta, and white rice, quinoa has NOT been ‘refined’ and stripped of its grain seeds.
What does this mean? Quinoa isn’t processed to create a finer texture and therefore it takes longer to digest, does not spike your blood sugar, and keeps you feeling fuller longer. 5 grams of fiber per one cup serving compared to not even one gram in one cup of white pasta!!
Read more about fiber here: How To Improve Your Health With Fiber
Protein
Quinoa is one of the only plant-based-foods that is a complete protein.
What does this mean? It contains all of the essential amino acids. Our bodies cannot produce these, and we need to consume them in our food. 8 grams of protein per one cup serving!
Read more about protein here: The Vegetarian’s Guide To Protein.
Iron
This is great for vegetarians and vegans! One of the most common questions I get is if my family is anemic because we are vegetarian … no … thanks to foods such as quinoa.
What does this mean? Iron helps us form hemoglobin –> hemoglobin carries oxygen to our cells –> our cells need oxygen for energy, metabolism, growth, and repair –> more iron = more hemoglobin = feel better, do more, less headaches, less fatigue, less disease … simple enough 😉
Read more about iron here: How to Get Enough Iron If You Don’t Eat Meat
Wheat (and gluten) Free
There is no wheat or wheat germ in quinoa.
What does this mean? People with gluten intolerance, Celiac Disease, wheat allergy, gluten allergy can all enjoy this great grain without worry. No wheat makes quinoa a better grain for diabetics too.
Read more about gluten here: 10 Things You Should Know Before Going Gluten Free
Low Calorie
Less calories in any given food means we can eat more of it, sounds good to me. This is also known as low calorie density. More bulk of food with less calories.
What does this mean? Quinoa is not dense in calories, about 200 calories per cup, and one cup of cooked quinoa mixed with beans or veggies and all of that fiber will fill you up quicker than a grain stripped of its fiber and you will not feel hungry as quickly.
Read more about calorie density here: Calorie Density 101: How to Lose Weight Eating More Food
Great Replacement/Swap Food
Breakfast bowls, stir-fry, in soups, sauces, as a side dish, as a main dish. Replace pasta, rice, orzo, barley, farina with quinoa for a protein + fiber boost in your grains.
What does this mean? You can slash the calories, lower the glycemic index, increase the fiber, and you will feel fuller with the same serving size.
Reduces Inflammation
Quinoa contains phytonutrients that help the body fight inflammation.
What does this mean? Fueling our bodies with nutrients that also fight inflammation (quinoa, spinach, almonds, blueberries to name a few) instead of foods that worsen inflammation (alcohol + fast foods to name a few) allows our bodies to function more efficiently, heal better, and fight diseases such as obesity, heart and cardiovascular disease, and cancers.
Read more about inflammation here: The Vegetarian’s Guide to Anti-Inflammatory Foods
High in Monounsaturated Fat (the good one/MUFAs)
The fats in quinoa come in the form of oleic acid and omega-3.
What does this mean? Eating quinoa will help protect your heart and blood vessels leading to less chance for stroke and heart attack.
Read more about eating for heart health here: How To Eat For Heart Health
Can Help With Your Weight Loss Efforts
Quinoa is a low glycemic food, high in fiber, low in fat and calories … perfect for weight loss.
Glycemic Index? What does that mean? Foods with a lower glycemic index don’t raise your blood sugar as quickly and therefore you don’t get the ‘high’ of eating and the low that comes later with your blood sugar dropping. With a more stable blood sugar, you get less cravings, you aren’t as hungry, and you eat less calories and you lose weight.
Easy to Cook
Quinoa can be cooked in a rice cooker, instant pot, or stove-top. It takes on the flavor of whatever spices and sauces you combine it with.
What does this mean? you can add it to just about anything you use other grains in. BUT you MUST rinse it first! Rinsing it washes away the coating called saponin. If you don’t wash it … it will taste like soap and you will never eat it again. Wash it 😊!!!
New to Cooking Quinoa?
Start here with my Quinoa for Beginners article.
Then try these recipes: How To Make Quinoa Cookies, Quinoa Cracker Recipe, How To Toast Quinoa, Quinoa Stuffed Peppers, Instant Pot Quinoa Breakfast Bowl, Quinoa Vegetable Soup: Instant Pot or Stove-Top, Basic Instant Pot Quinoa, Pumpkin Quinoa Breakfast Bowl Mexican Quinoa!
❤ Did You Learn About The Health Benefits Of Quinoa? Leave a comment below! We love comments ❤
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