Quinoa: Health Benefits, Nutrients per Serving, Preparation Information, and More (webmd.com) Quinoa (pronounced KEEN-wah) has only recent...
Quinoa: Health Benefits, Nutrients per Serving, Preparation Information, and More (webmd.com)
Health Benefits
Unlike most plant-based foods, quinoa is a complete protein, which means it contains all of the essential amino acids. Amino acids are the building blocks of the proteins that make up your muscles, bones, skin, and blood. The nine classified as “essential” must be obtained from food daily — your body cannot produce or store them — and quinoa provides all nine.
Disease Prevention
The USDA recommends that at least half of the grains you eat be whole grains like quinoa. Refined grains have been stripped of most of the fiber, iron, and vitamins present in the whole grain. Including whole grains in your diet can help lower your risk of diabetes, heart disease, and cancer.
Digestive Health
Quinoa is a great source of fiber. Fiber can prevent or treat constipation and may lower your risk of intestinal cancers. It also helps you feel full longer, so it may help with weight loss.
Heart Health
Maintaining a healthy weight is important for heart health. The fiber in quinoa can also help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease.
Quinoa is rich in antioxidants, which can prevent damage to your heart and other organs. A diet high in antioxidants has been linked with a decreased risk of heart disease.
Nutrition
Quinoa and quinoa flakes are also good sources of:
- Folate
- Iron
- Thiamine
- Copper
- Magnesium
- Manganese
- Phosphorus
- Potassium
- Zinc
Nutrients per Serving
A half-cup of cooked quinoa contains:
- Calories: 111
- Protein: 4 grams
- Fat: 2 grams
- Carbohydrates: 20 grams
- Fiber: 3 grams
- Sugar: 1 gram
Things to Watch Out For
As is the case with many superfoods, quinoa has been used to make packaged snacks and cereals sound healthier than they are. Quinoa chocolate bars and sweetened cereals are often still high in sugar, so be sure to consult the nutrition facts on all processed quinoa products.
How to Prepare Quinoa and Quinoa Flakes
Quinoa is a great base for salads, as it can soak up dressing without becoming mushy. As a savory side, quinoa makes a lovely bed for chicken, fish, or grilled veggies. It must be prepared properly, however, or it may taste bitter.
Quinoa flakes can be cooked like instant oatmeal (see Quick Quinoa Flakes Breakfast recipe below) or used in place of quick oats in recipes.
Quick Quinoa Flakes Breakfast
To make 3 cups of quinoa flakes:
Heat 1 cup milk and 1 cup water in a pot over high heat until boiling.
In the meantime, lightly toast 1 cup of quinoa flakes in a dry skillet until golden. (This helps with the bitterness and makes the quinoa flakes taste sweeter.)
Add to the boiling liquid and stir. Let it cook for a minute or two and stir again.
Just like instant oatmeal, quinoa flakes can be dressed up with berries, sliced banana, nuts, or extra milk.
