Grains are one of the most consumed foods and there are different types of grains on the planet. Most whole grains are familiar to a lot of people but the mother of all grains is a less familiar food. Quinoa (pronounced as Keen-wa) has several nutritional benefits and is a better alternative when looking for whole grain foods.
What is Quinoa?
Quinoa which is botanically described as Chenopodium quinoa wild (1) is a type of grain which is native to South America and whose origin can be traced back to the Andean of Bolivia and Peru. This pseudo grain is mostly consumed in South America as a dietary staple.
A study was carried out using an animal model (2) and
its result showed that quinoa consumption helps in decreasing
weight gain. As global awareness of the plant continues to rise,
the benefits of consuming quinoa become more appreciated.
Benefits of Quinoa:
Excellent source of vitamin
Vitamin E is known for its ability to protect the nervous system, retina, and muscle from oxidation. According to a study (3) on the vitamin content of the quinoa grain, Vitamin is of a high percentage in quinoa. A continuous intake of food rich in vitamins is good for embryonic development, vision, taste, appetite, and immune response. Quinoa contains Vitamin A, Vitamin E, Thiamine, Riboflavin, Niacin, and Ascorbic acid. These vitamins contribute in maintaining a stable and healthy body as well as alleviating inflammation.
Gluten- free
A study on how quinoa helps coeliacs to improve gluten tolerance (4) was carried out by a group of researchers at king’s College London. It was found that Quinoa is extremely beneficial for coeliacs, in that quinoa improves bowel function in no time. The study also pointed out that regular consumption of quinoa helps improve the small intestine of coeliacs and returns the intestinal villi to normal. This grain has been found to be more helpful in fighting celiac disease.
Rich in Fiber
A study was carried out on 4 varieties of quinoa and the result showed that in every 100 grams of quinoa, there is 10 -16 grams of fiber. (5) This means that there are likely 17-27 grams of quinoa per cup which is very high when compared with other grains. It was also found that quinoa contains about 2.5 grams per cup of soluble fiber content. This means that most of the fiber in quinoa is insoluble, which does not have the same health benefits as soluble fiber. Several studies have shown that soluble fiber help lower cholesterol, reduce blood sugar, help with weight loss, and increase fullness. (6) (7) (8)
Quinoa enhances body metabolism
Studies have been carried out on humans and rats to examine the effects of quinoa on medical health. The result of the research carried on humans showed that daily intake of quinoa instead of gluten free pastas and breads help reduce triglyceride levels, blood sugar, and insulin. (9)
The result on the research on rats showed that when quinoa is added
to a diet which is high in fructose, it completely subdued the
negative effects of fructose.
(10)
Quinoa has a high nutrient content and is very beneficial in
improving metabolic health.
Quinoa contains a high level of antioxidants which are believed to fight diseases and slows down aging due to its ability to repair damages caused by free radicals. When its seeds are allowed to sprout, it appears to increase their antioxidant levels even further. A research on antioxidant levels in three pseudo-cereals, five cereals, and two legumes showed that quinoa had the most antioxidant content in all the foods. (11)
Helps in weight loss
Several studies on Animals feeding with quinoa as a potential food source have showed that there can be a decrease in weight gain. The presence of saponins in quinoa play a role in the weight loss of the specimens. (12) The study showed that a higher amount of saponins in quinoa can cause weight loss either by reducing appetite or boosting metabolism.
Lowers Cholesterol level
In a study conducted in 2010 in the Netherlands, quinoa was fed to rat bred with high cholesterol (13) . A high level of fructose was fed to the rats which further increased their cholesterol levels. When quinoa was introduced into their diet, the harmful effects of the fructose began to reverse and their cholesterol levels returned to normal.
The huge benefits that this delicious gluten-free grain provides are
too enormous to overlook. You can consume quinoa in different forms and it can
be used to prepare different kinds of recipes.
References
- http://www.fao.org/docrep/017/aq287e/aq287e.pdf
- http://ro.uow.edu.au/smhpapers/3168/
- http://www.fao.org/docrep/017/aq287e/aq287e.pdf
- https://doi.org/10.3945/ajcn.111.030684
- http://www.scielo.br/pdf/cta/v31n1/35.pdf
- https://www.ncbi.nlm.nih.gov/pubmed/18287346
- https://www.ncbi.nlm.nih.gov/pubmed/8389421
- https://www.ncbi.nlm.nih.gov/pubmed/10721886
- https://www.ncbi.nlm.nih.gov/pubmed/15309439
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2998641/
- https://www.ncbi.nlm.nih.gov/pubmed/19735168
- https://pdfs.semanticscholar.org/4fb8/86269901e60c459adbbcb2690ec5ffd481e7.pdf
- http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2998641/?tool=pubmed
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