What are the benefits of quinoa? Analyze the nutritional value, efficacy and contraindications of quinoa at once

What is quinoa?

Quinoa comes from South America, also known as Indian wheat, and has been eaten by humans for more than 5,000 years. Quinoa is a seed of amaranth (relative to amaranth), and the rice and wheat we eat daily are grass plants, so in fact quinoa is not considered a whole grain food, but due to its main nutritional composition and Rice and wheat are similar, so they are regarded as whole grain foods.

How many calories are in quinoa?

Quinoa is not high in calories. Cooked quinoa has about 120 calories per 100 grams (about 220 calories per bowl), while white rice has about 280 calories. Although the calories are similar, the nutritional value of quinoa is higher than that of white rice.

What are the benefits of quinoa?

Quinoa was once hailed as a "super food". It is very nutritious and can replace part of white rice as a daily staple food. Functional medicine nutritionist Lu Meibao pointed out that quinoa has the following nutritional and health benefits:

1. High protein content: Quinoa has about 14 grams of protein per 100 grams, which is much more than ordinary white rice, which has about 4 to 7 grams per 100 grams. It is a good source of protein.

2. Rich in dietary fiber: Every 100 grams of quinoa has about 7 grams of dietary fiber, which is higher than brown rice. It can maintain gastrointestinal health, promote defecation and intestinal bacterial ecology, and can also increase satiety and help weight control .

3. Phytochemicals anti-inflammation: According to a report from the foreign health care website Medical News Today , quinoa contains the flavonoids quercetin and kaempferol, both of which are phytochemicals with anti-bacterial and anti-inflammatory effects. Some Research also shows possible anti-cancer effects.

4. Contains good fats that can fight inflammation and maintain cardiovascular health: Quinoa contains monounsaturated fatty acids and polyunsaturated fatty acids, of which monounsaturated fatty acids (Omega9) account for about one-third and polyunsaturated fatty acids account for two-thirds (Omega3 and Omega6 ), of which there are more Omega3 than Omega6. Good fats can help with cardiovascular health, reduce cholesterol accumulation, and have anti-inflammatory effects

5. Rich in vitamin B complex : Quinoa is rich in vitamin B complex, especially B1, B2, B3, and B6, which can stabilize physiological functions, stabilize nerves and emotions, and maintain normal hematopoietic function.

6. Gluten-free: Gluten is a protein found in cereals. Some people may be allergic to gluten and may experience skin rashes , itching or diarrhea after eating it . Although quinoa has the word "wheat" in it, it actually does not contain gluten, so people with gluten allergies or leaky gut can eat it.

7. Low glycemic index: With a glycemic index of 35, quinoa is a low-glycemic index food and can help control blood sugar after meals .

Disadvantages and contraindications of quinoa?

Quinoa is rich in nutrients and has many benefits. Most people can eat it with confidence. However, because it is rich in minerals and dietary fiber, people with poor kidney function and gastrointestinal problems should pay attention to the amount they consume:

• Have kidney function problems: Quinoa is rich in potassium, and kidney patients cannot excrete potassium efficiently, so be careful about the amount of quinoa you consume.

• Have gastrointestinal problems: Quinoa is high in dietary fiber and difficult to digest, so people with indigestion or prone to bloating should eat less. Nutritionist Lu Meibao suggests that quinoa can be eaten with white rice, which can not only absorb the nutrients of quinoa, but also minimize the impact.

What’s different about tri-color quinoa?

Quinoa is commercially available in black, red and white varieties. Nutritionist Lu Meibao pointed out that white quinoa is the most common, but black and red quinoa have better antioxidant capacity, and black has higher antioxidant capacity than red.

There are also articles saying that the three types of quinoa have different tastes. White quinoa has a softer texture, while red quinoa has a harder texture and a slightly bitter taste; black quinoa has a crisper texture and a slightly sweet taste.

Foreign medical health website " Prevention " also pointed out that when buying quinoa, you can choose products that have been rinsed because the outer layer of quinoa has saponin, which is the substance used by quinoa itself to prevent insects. Although eating it is harmful to the body It's harmless, but the taste will be bitter, so it will be better to buy quinoa that has been rinsed with saponin.