Why quinoa

Search for:. One cup cooked provides about 8 grams of protein and 5 grams of fiber. Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own. Quinoa is also naturally gluten-free and can be eaten safely if one has gluten intolerance such as celiac disease. Make Packaged quinoa is usually pre-rinsed but some brands may advise rinsing before cooking to remove any remaining saponins. Use a fine mesh strainer to catch the small seeds and run the quinoa under cool water for a few passes.

Quinoa is prepared similarly to rice using two parts liquid to one part dry quinoa. One cup of dry quinoa will yield 3 cups cooked, and can be prepared in water, stock, or other liquids.

You may also add herbs or spices during cooking such as bay leaves, marjoram, thyme, black pepper, or garlic or onion powder. Add the seeds, liquid, and desired herbs to a pot and bring to a boil on high heat. When a rolling boil is reached, reduce heat to low, cover the pot, and simmer for about 15 minutes or until tender. Fluff with a fork. If the quinoa is too wet or you prefer a drier quinoa, drain the cooked quinoa in a strainer and return to the pot.

Cover and let sit for 15 minutes to dry out further. For easier cooking, quinoa can be prepared in a rice cooker with the same ratio of 1 cup quinoa to 2 cups water.

Serve Prepare as a breakfast cereal by cooking the quinoa in milk or water. Toups referred to a study in the European Journal of Nutrition that found other evidence for quinoa's cardiovascular benefits. In this study, she said, "Italian researchers found that quinoa produced lower free fatty-acid levels and triglyceride concentrations which are associated with a reduced risk of heart disease than other gluten-free pastas and breads studied.

One cup of cooked quinoa contains 21 percent of the recommended daily intake of fiber, which is great news for your gut. Quinoa is also more easily digestible than many other grains, according to World's Healthiest Foods.

Furthermore, a study in the British Journal of Nutrition found that participants reported feeling fuller after eating quinoa, buckwheat or oats than after eating wheat or rice. Commenting on a study published in the Journal of Medicinal Food , she said, "Brazilian scientists researched 10 traditional Peruvian grains and legumes for their potential in managing the early stages of Type 2 diabetes.

They found that quinoa was especially rich in an antioxidant called quercetin and that quinoa had the highest overall antioxidant activity 86 percent of all 10 foods studied. According to some scientists, the fiber in quinoa could actually help people live longer.

A meta-analysis of relevant studies published in the American Journal of Epidemiology concluded, "high dietary fiber intake may reduce the risk of total mortality. Two additional recent studies linked whole-grain consumption with longevity. One large-scale study published in BioMed Central found positive results when researchers looked at whole-grain consumption and death from chronic diseases such as cancer, cardiovascular disease, diabetes and more.

They noted the fiber as being particularly beneficial. Another study published in JAMA Internal Medicine found that whole-grain consumption was associated with a lowered risk of cardiovascular disease in American men and women. There are a few health risks associated with eating quinoa.

Quinoa seeds are coated with saponins, which are chemicals designed to protect plants from diseases caused by fungi, bacteria and viruses, according to the Environmental Protection Agency. Saponins can have a bitter, soapy taste, so quinoa should be rinsed thoroughly in cold water before it is cooked.

For some, saponins can do more than leave a bad taste in the mouth: They can cause stomach irritation and, according to the horticultural department at Purdue University , possibly damage the small intestine. The high fiber content in quinoa may also result in upset stomachs, according to Livestrong.

Quinoa cooks faster than most whole grains, taking only 12 to 15 minutes, according to Toups. This makes quinoa "an easy grain for busy families and individuals to add to their weekly rotation," she said. Furthermore, "Unlike some grains that tend to dry out when cooled, quinoa maintains a pleasant, chewy texture when served warm, chilled or at room temperature. This all means that quinoa can be incorporated into your diet in a variety of ways, from being prepared as a breakfast porridge to being an addition to salads or prepared like a pilaf.

Quinoa's popularity has grown rapidly in recent years. From to , quinoa prices jumped percent, according to The Straits Times. This demand surge has caused unforeseen consequences for the environment. Typically, farmers rotate crops, but growing quinoa year after year can result in soil erosion, water depletion and land degradation, according to The World Policy Institute.

Extreme weather can cause problems for large-scale quinoa production. In , El Nino ravaged Peruvian farms, destroying quinoa and other crops. This is an antioxidant compound that may help reduce the risk of coronary heart disease , certain cancers , and several eye disorders.

New studies regularly emerge that confirm the health benefits of adequate whole grain intake and their antioxidant capacity. One cup of cooked quinoa contains 1. This accounts for around Manganese is essential for development and metabolism. This element also works alongside many enzymes in the body to support their function.

One cup of quinoa supplies 2. Maintaining adequate levels of iron is essential for good health. Iron is necessary for a range of processes in the human body.

It is, for example, an essential part of hemoglobin. This compound carries oxygen in the blood, supporting energy and cell function throughout the body. Read more on the role of iron in the body. Folate is an essential B vitamin that plays a key role in the formation of DNA. It is particularly important that women obtain enough folate during pregnancy to reduce the chance of neural tube defects in their babies, according to the Office of Dietary Supplements ODS.

Getting enough dietary folate might also reduce the risk of several cancers and depression. One cup of cooked quinoa contains Pregnant women may only be able to get enough folate by taking folic acid supplements. However, consuming more folate in the diet can reduce the risk of deficiency. One cup of cooked quinoa contains mg of magnesium. Although the daily recommended amount increases with age, quinoa is a good source of the mineral.

Magnesium is essential for the function of more than enzymatic reactions and is present in every cell of the body. The ODS suggest that low levels of magnesium have possible links to the following health concerns:.

However, more research is necessary to confirm the effects of dietary magnesium on these conditions. These antioxidants may protect against a range of chronic conditions. For example, according to some research, kaempferol may help protect against infection, heart disease , diabetes , and several cancers, including those of the skin and liver.

Plant experts classify quinoa as a pseudocereal, not a grain. This means that it is a nongrassy plant that food producers can use in much the same way as cereals and grains. It also has a similar nutritional profile. Manufacturers can mill or grind the seeds of pseudograins into flour, as with other grains and cereals.