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Gluten-Free and Nutrient-Rich: The Advantages of Quinoa in Your Diet

Gluten-Free and Nutrient-Rich: The Advantages of Quinoa in Your Diet

As more people look for nutrient-dense whole grains to include in their diets, quinoa has gained a lot of popularity over time. Being abundant in fibres, antioxidants, and other minerals, quinoa is sometimes referred to as the ideal "super grain".

It is perfect for almost any mealtime, of course, because of its fluffy texture and simple preparation. The quinoa has been consumed for more than 8,000 years and was a staple crop of the ancient Peruvian civilization known as the Incas. (1) Due to the nutritional value of quinoa, they offer various health benefits. 

Continue reading if you're curious about the health advantages of quinoa.

Quinoa: Understanding & Unveiling the Benefits of Supergrain

Known as "the mother grain" by the Incas, quinoa was first cultivated thousands of years ago in South America and is still regarded as a "superfood". Quinoa offers several health benefits which makes it a perfect addition to both savoury and sweet dishes. Some of the quinoa benefits for females and males are listed below. 

1. Boosts Immune System

Due to the high nutritional content of quinoa, it helps promote immunity and combat illness and infections. High amounts of polyunsaturated fatty acids, Vitamin E and B-complex vitamins present in quinoa help in the development of immune cells. (2)

2. Reduces Body Weight

Quinoa contributes significantly to dietary fibre and protein intake, both of which support satiety. The high protein in quinoa yogurt promotes muscle growth and maintenance which may lead to a higher-functioning metabolism and can help in weight management. (3)

3. Maintains Heart Health

One of the crucial benefits of quinoa seeds is to help lower blood pressure and support heart health due to the good quantity of potassium and magnesium included in it. (4)

Gluten-Free Goodness: Quinoa As A Celiac-Friendly Alternative

Wheat, barley and rye contain a protein called gluten which may cause celiac disease, a chronic autoimmune disorder. When individuals suffering from celiac disease consume gluten, it sets off an immune reaction that damages the lining of the small intestine. Quinoa being a gluten-free grain acts as an excellent and celiac-friendly alternative. (5) Compared to other typical grains consumed while following a gluten-free diet, it is a complete grain that is high in nutrients and antioxidants. 

Quinoa's Role In A Plant-Based Lifestyle

If you consider only a plant-based diet, you may be amazed to know that quinoa is a great plant-based protein option. Unlike the majority of plant-based diets, Quinoa is a complete protein which means it has all nine essential amino acids. (6) These amino acids are considered the building blocks of the proteins in your blood, muscles, bones and skin. 

Quinoa and Digestive Health: A Fibre-Rich Solution

Quinoa is a fantastic source of fibre. Fibre may reduce the risk of intestinal malignancies and help prevent digestive problems like constipation. It may aid in weight loss since it offers feelings of fullness. Talking about nutrition for quinoa, it has almost 4.38–8.70 grams of dietary fibre per 100 grams which is twice as much as other cereals. (7) In addition to digestive health, quinoa lowers the risk of diabetes, heart disease and hypertension.

Quinoa in Everyday Cooking: Tips and Tricks

You can use quinoa in your day-to-day cooking as an alternative to rice or pasta in pilaf, stews, soups, stuffed peppers and even baked items. By using quinoa flakes you can prepare a scrumptious porridge for breakfast. Some of the essential tips for your everyday cooking while adding quinoa are given below. 

  • Since quinoa is covered naturally with a saponin soap-like coating, it may give you a bitter taste if not removed. Before cooking, it is advised to completely rinse the quinoa in a strainer to remove saponins.
  • You should use a proper ratio of quinoa to liquid so that quinoa does not look pulpy. 
  • You can consume Quinoa by seasoning it with preferred spices and flavours. Remember, quinoa absorbs flavours that you include in your dish. Additionally, you can add fresh lemon slices, garlic and herbs.  

Wrapping Up

Hope you have enjoyed the gluten-free journey of quinoa while learning about interesting nutrition facts about quinoa. Get your hands on the delectable Quinoa Crisps from Third Roast and include this super grain in your diet from today itself!

To satisfy your cravings, you can order low-calorie desserts and healthy snacks online from Third Roast. We ease your healthy eating journey by bringing you guilt-free desserts and snacks that you can munch on without feeling guilty! 

 

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7074363  
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10376479/ 
  3. https://pubmed.ncbi.nlm.nih.gov/37474360/ 
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10376479/ 
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3820072/ 
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7434868/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10137863/

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