Many people may be familiar with the seed called quinoa. Because they often see food products that contain quinoa, such as quinoa salad, quinoa fried rice, or even protein shakes mixed with quinoa. Quinoa is currently popular among health-conscious people, but there are probably many people who wonder what quinoa is and how it is beneficial to health.
What is quinoa?
Many people may be confused whether quinoa is considered a whole grain or not. In fact, quinoa is a seed of the Chenopodium Quinoa plan. which is commonly grown in Peru and Bolivia. Quinoa is different from other grains such as oats or barley, which are grass seeds. สมัคร ufabet However, the consumption method and nutritional value of quinoa are very similar to general grains. Quinoa is therefore classified as a pseudo-cereal. Or a plant whose seeds can be eaten like grains, but are not classified as grasses.
Important nutrients in quinoa
Quinoa is rich in many important nutrients. It has a higher nutritional value than refined grains. It is high in protein but low in fat. One cup of cooked quinoa provides 222 calories, 39 grams of carbohydrates, 8 grams of protein, 6 grams of fat, 5 grams of dietary fiber, 1 gram of sugar , and other important nutrients such as manganese, magnesium, phosphorus, folate, copper, and iron. In addition, quinoa is gluten- free , making it a healthy choice for those who are gluten-intolerant.
Quinoa and its health benefits
In addition to its nutritional benefits, seed quinoa may also have health benefits. Some medical studies have studied the various health benefits of quinoa, including:
Quinoa may help control blood sugar levels.
Eating quinoa may help reduce your risk of developing type 2 diabetes and help control your blood sugar levels . One study found that consuming 16 grams of dietary fiber from quinoa per day may reduce your risk of developing type 2 diabetes.
Another study that tested the same properties in mice found that quinoa may help lower blood sugar levels and counteract other effects of a high-sugar diet. However, the study was small, and further studies in larger groups are needed to confirm its effectiveness.
Quinoa may aid weight loss
Quinoa may have weight loss properties. As it is high in protein compared to similar foods such as rice, seed corn, and other whole grains. One study found that protein is a key factor in weight loss, boosting your metabolism, reducing hunger, and potentially helping to prevent obesity and related diseases.
In addition, quinoa is high in dietary fiber. Eating high-fiber foods like quinoa can help you feel full longer, which is good for your gut health and bowel movement.
Quinoa may help lower blood cholesterol levels
Eating quinoa may be a good option for those who suffer from high blood lipids. In fact, one study found that eating 50 grams of quinoa a day for 6 weeks may help reduce total cholesterol, bad cholesterol, and triglyceride levels. However, these levels only decreased slightly, and eating quinoa may also reduce levels of good cholesterol.
Quinoa may help fight inflammation
It is believed that foods rich in antioxidants may help fight inflammation in the body. And quinoa is known to be high in antioxidants. One study found that saponins in quinoa have antioxidant properties and may be able to inhibit the production of substances that cause inflammation in cells by 25-90 percent.