What is Quinoa? The Golden Benefits of Quinoa for Health

Originating from South America thousands of years ago and known as “the mother grain” of the Inca, quinoa continues to deserve its title as a “superfood.”

But when and why did quinoa become so popular? What makes this low-carb seed so favored? Let’s explore what makes quinoa so special.

What is Quinoa?

Quinoa, known as “diêm mạch” in Vietnamese, is a seed from the quinoa plant Chenopodium. Many people mistakenly think quinoa is a type of grain, but it is not.

Quinoa is not a grain at all. To be precise, quinoa is a seed of the plant, but it is often classified as a “whole grain” due to its nutritional value.

Research from Harvard Public Health encourages the use of carbohydrate seeds instead of no-carb diets, as they are safer and more effective. One of the best carbohydrate seeds is quinoa.

Quinoa is an excellent source of nutrition, especially for dieters.

Nutritional Value of Quinoa

Overall, quinoa is a great source of nutrition, especially for those on a diet. Compared to refined grains, whole grains like quinoa are considered better sources of fiber, protein, B vitamins, and iron, according to the Mayo Clinic. Additionally, the protein content in quinoa significantly surpasses that of other grains.

Since protein makes up 15% of the grain, according to the Grains & Legumes Nutrition Council, quinoa is a high-protein grain with low fat content. It is also gluten-free, high in fiber, and provides many essential vitamins and minerals, including B vitamins and magnesium.

Because it is so nutrient-rich, quinoa is an excellent choice for those on gluten-free diets or those seeking a healthy eating plan.

Types of Quinoa

There are over 120 different types of quinoa listed by the Whole Grains Council. These varieties differ in color, with the most popular being white (or ivory), red, and black.

Moreover, each of these types has distinctly different flavors when cooked.

• White quinoa, when cooked, usually expands like rice.
• Red and black quinoa retain their color and flavor when cooked.

Additionally, red quinoa has a tastier and chewier texture compared to the slightly bitter white quinoa, while black quinoa has a sweeter and crunchier taste than the other two types.

There are over 100 types of quinoa worldwide, but the most popular are red, black, and white quinoa.

Health Benefits of Quinoa

1. Rich in Nutrients

Quinoa seeds look similar to millet but are gray in color and have the highest protein content among seeds, making them very nutrient-dense. The taste of these seeds is unique, with hints of chestnut, barley, and fresh corn.

Quinoa contains 9% water, 70% carbohydrates, 15% protein, and 2.3% lipids (omega 3), fiber, and many minerals including manganese, iron, copper, zinc, phosphorus, and vitamins B2 (riboflavin) and C. The carbohydrate content in quinoa is comparable to grains, but it notably contains all essential amino acids equivalent to those in milk. Specifically, quinoa contains lysine, an amino acid found only in corn and wheat. Therefore, this seed is quite popular in vegetarian menus to enhance nutrition.

Quinoa can also be used in flour form. Quinoa flour does not have binding properties and is recommended for use as baby food for children from 6 months old.

Furthermore, quinoa can be used to prepare both sweet and savory dishes, replacing other seeds in recipes suitable for everyone, from the elderly and children to pregnant women and athletes. Many Hollywood stars also frequently incorporate quinoa into their daily meals to maintain health, physique, and ensure a balanced nutrient intake.

2. Prevents and Reduces Many Diseases

With a higher calcium and iron content than rice, wheat, or oats, and more protein and fiber than other grains, quinoa is considered a food that can help prevent cardiovascular diseases, improve bone and dental health. The essential amino acids in quinoa play crucial roles in metabolism, energy production in cells, tissue growth and regeneration, hormone production, and red blood cell formation.

Many studies have shown that quinoa seeds contain various anti-inflammatory compounds. The saponins found on the outer layer of the seed, known as the “bitter membrane,” can hinder the absorption and utilization of important nutrients by the body. Therefore, it is common practice to wash this layer before cooking quinoa for meals.

Quinoa seeds have a high protein content, making it a complete protein source containing all essential amino acids, particularly lysine, which helps the body grow and repair tissues.

• Quinoa is also high in manganese, which protects the body from oxidative agents, preventing cancer cells and other disease-causing agents.
• Regular consumption of quinoa can reduce migraine symptoms due to its magnesium content, which relaxes blood vessels, alleviating pressure on vessel walls and reducing the risk of hypertension.
• Quinoa also contains riboflavin, which helps reduce the frequency of migraine attacks by facilitating energy metabolism in the brain and muscle cells.
• Quinoa is beneficial for heart health, helping to lower bad cholesterol levels and increase good cholesterol levels in the body.
• Quinoa is gluten-free, making it easy to digest and suitable for all ages.
• Quinoa is also an excellent food choice for vegetarians and those looking to lose weight.

3. High in Protein

Quinoa is similar to fresh milk in that it provides a balanced protein source, offering more protein to the human body than other grains like rice, millet, or wheat. One cup of quinoa provides as much protein as two slices of chicken breast or about 15% by weight.

4. Contains Riboflavin

Riboflavin is a B vitamin that helps relieve migraine headaches. The riboflavin content in quinoa aids in energy absorption and oxygen transport to brain and muscle cells.

Quinoa is not related to wheat or grains and is completely gluten-free.

5. Aids in Wound Healing

The saponins contained in quinoa seeds help external wounds heal more quickly, acting as a type of natural disinfectant.

6. Alkaline-forming

Quinoa, like rice, amaranth, and other sprouted grains, has a mild alkaline property, making it suitable for those undergoing cancer treatment who need to supplement with nutrient-rich and alkaline foods to inhibit the growth environment of cancer cells.

7. Low in Calories and Helps Control Weight

Each ¼ cup of quinoa provides only 172 calories to the human body, offering very little energy. However, quinoa contains complex carbohydrates with a low glycemic index, which helps keep you full for longer, meaning you don’t need to eat much to maintain energy levels. This is an effective diet that helps maintain health, control body weight, prevent weight gain, and build muscle.

8. Gluten-Free

Quinoa is not related to wheat or grains, so it is completely gluten-free. Many people have experienced improved health and weight loss by avoiding foods containing gluten or products made from wheat.

9. High in Fiber

Quinoa is rich in fiber, which helps regulate the digestive system.

10. Quick and Easy to Cook

One of quinoa’s advantages is its quick cooking time and ease of preparation, making it more popular than brown rice.

11. Promotes Healthy Bone Development

Quinoa contains nine essential amino acids necessary for muscle cell production and nutrient absorption. The protein content in quinoa is crucial for providing calcium to the bones.

12. Helps Lower Cholesterol

According to some studies, consuming an appropriate amount of quinoa can help reduce levels of bad cholesterol (LDL).

13. Effective Anti-Inflammatory and Anti-Cancer Properties

Notably, quinoa contains a variety of flavonoid antioxidants that positively impact health. Among these, quercetin and kaempferol are two important compounds found abundantly in quinoa. In fact, quinoa provides a higher level of antioxidant flavonoids than blueberries, one of the richest sources of flavonoids.

Animal studies have shown that components found in quercetin and kaempferol exhibit anti-inflammatory, antiviral, anti-cancer, and even antidepressant properties. Regular consumption of quinoa helps the body absorb a large amount of nutrients and maintain good health.

14. Effective Blood Sugar Control

Glycemic index is not only a standard measure to evaluate the healthiness of foods, but it also affects overall health. Consuming high glycemic index foods can lead to rapid hunger and increase the risk of obesity. Additionally, this can contribute to the development of type 2 diabetes and cardiovascular diseases.

Quinoa is known for its low glycemic index, estimated at around 53. However, its carbohydrate content is relatively high. Therefore, when considering its use in a low-carbohydrate diet, careful consideration is needed.

Although boiling quinoa may cause it to lose some fiber due to water absorption, it still provides about 1.5g of soluble fiber per 100g, which is impressive. According to various studies, soluble fiber can help control blood sugar, reduce cholesterol, and maintain a longer feeling of fullness.

15. Boosts Blood Cell Production

If you are aiming for weight loss, be sure to incorporate quinoa into your diet. (Image Source: Internet).

A 30-gram serving of cooked quinoa contains about 3 mg of iron, which is 15% of your daily iron requirement. Regular iron intake will effectively help treat anemia. Furthermore, quinoa is also a source of riboflavin, an important nutrient for hemoglobin production and red blood cell formation in the body.

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