Benefits of quinoa and its properties
September 29, 2020
Quinoa is what is called a "pseudocereal" because it is eaten and cooked like a cereal and its nutritional properties are similar, but it does not really belong to the grass family. Quinoa actually belongs to the same family as beets, chard and spinach. Although it seems to suffer from a certain identity crisis, its excellent nutritional properties surpass those of many cereals, especially in terms of protein, fat and mineral content.
Quinoa is native to the Andean highlands of South America and has been a superfood since around 3,000 BC The Incas are said to have called quinoa "chisaya mama" or "mother of all grains". The Food and Agriculture Organization of the United Nations (FAO) has designated quinoa as a "super crop" because of its ability to grow in all kinds of unfavorable situations and for its potential to fight hunger worldwide .
Reducing the risk of heart attacks and strokes
Quinoa contains numerous vitamins and minerals including:
Healthy monounsaturated fats (oleic acid) and omega-3 fatty acids (alpha linolenic acid).
- Antioxidant phytonutrients called flavonoids.
- Essential minerals such as manganese, magnesium, iron, phosphorus, potassium, calcium, zinc, copper and selenium.
Vitamins: B1, B2, B3, B6, B9, E.
- Soluble and insoluble fiber.
These nutrients contained in quinoa contain numerous health benefits. Let's list some of the most important
Benefit 1 - Reduce the risk of diabetes
The germ represents 60% of quinoa seed, compared to 3% in wheat grain. The high ratio of protein to carbohydrates explains quinoa's ability to help regulate blood sugar. Quinoa is also an excellent source of soluble fiber that helps control blood sugar and slows the conversion of carbohydrates to glucose. Anti-inflammatory nutrients, such as phenolic acid, vitamin E and cell wall polysaccharides, help reduce inflammation associated with type 2 diabetes.
Benefit 2 - Lower cholesterol
The high fiber content of quinoa can help lower cholesterol. The soluble fiber binds to bile acids to be excreted by the body and thus reduce total cholesterol and "bad" LDL cholesterol levels. Quinoa represents a healthy alternative to animal-based proteins.
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Benefit 3 - Controls blood pressure
Quinoa is the grain that contains the most potassium, a mineral essential for balancing sodium levels and keeping blood pressure low.
It is also rich in magnesium, a vasodilator that helps lower blood pressure.
Benefit 4 - Helps reduce and maintain weight
Quinoa's high fiber and protein content helps us feel satiated for longer, thereby reducing appetite. The stable blood sugar level associated with quinoa consumption may help reduce cravings. Fiber contributes to the transit of food through the intestines, which promotes gastrointestinal regularity.