Oh, Quinoa! There is such mystery surrounding this nutrient-dense superfood. It’s hard to spell. It’s difficult to pronounce. It’s versatile yet intimidating to cook. Do you ask, why should I bother with Quin-what? Really, it’s worth discovering why quinoa (KEEN-wah)is a healthy and affordable swap for processed grains and starchy carbohydrates, and a tasty way to boost your fiber intake.
Seed or grain? A good start with quinoa is uncovering the answer to what it is, exactly. Quinoa is classified as a pseudo-grain because it’s consumed like cereal grains which are the fruits of grasses. It’s basically a seed or embryo in the plant world, masquerading as a grain. Nutritionally, it’s considered a whole grain that is also gluten-free.
Fun Fact: When quinoa is cooked, a little tail-like curly sprig emerges from the seed. This is the sprout that would have grown into a quinoa plant.
Quinoa has been a staple in South American cultures for thousands of years and recently gained popularity in the United States. There are hundreds of varieties of quinoa in all colors, but the most widely sold in grocery stores are white, red, and black. Quinoa is loaded with vitamins and minerals, is a great source of protein, and is packed with fiber.
Focus on fiber. Fiber is a carbohydrate found in plant-based foods that your body can’t digest. On average, adults should be getting 25-35 grams of fiber each day, but an estimated 90% of females and 97% of males don’t consume the recommended amount of fiber. It’s best known for its ability to promote digestive health and regularity, but the benefits don’t stop there.
High-fiber food like quinoa, contain both soluble and insoluble fiber. Soluble fiber dissolves in fluids and slows digestion, so it takes longer for your body to absorb sugar (glucose) from the foods you eat. This helps prevent quick spikes in your blood sugar, lowering your risk for diabetes. Soluble fiber also binds with fatty acids, flushing them out of the body and helping lower LDL (bad) cholesterol, lowering your risk for heart disease. Quinoa is an excellent choice for people with high blood lipids like cholesterol and triglycerides and those who need to manage blood sugar. Consuming fiber also supports healthy bacterial growth in your gut since fiber feeds and promotes the growth of the “good” bacteria.
Insoluble fiber does not dissolve in fluids. It helps hydrate and move food waste through your intestines, preventing constipation and keeping your bowel movements regular. Regular bowel movements give harmful substances that could lead to cell damage less chance to take hold. A high-fiber diet is linked with a lower risk of colorectal cancer.
Vitamins, minerals, and protein too. In addition to fiber, quinoa is a nutrient-dense food, meaning ounce for ounce, you get high amounts of vitamins and minerals. Quinoa is a plant-based whole food, containing beneficial plant compounds which act as antioxidants. These compounds can neutralize free radicals that damage your body on the molecular level. Quinoa is also one of the few plant proteins that is a complete protein, meaning it contains all 9 essential amino acids. Amino acids are the building blocks of the proteins that make up your muscles, bones, skin, and blood. Your body makes some amino acids, but you must get the essential nine from your diet.
Superfood Fun Fact: One cup of quinoa contains 8 grams of protein, 4 grams of fat and at least 5 grams of fiber.
Quinoa-friendly Meal Tip: Don’t let this versatile and easy to prepare whole food scare you. Pair high fiber foods like quinoa with high protein foods to help you feel satisfied after meals. Use quinoa in place of lower fiber choices like white rice or processed pasta and grains.
You know how to spell it. You can pronounce it. You know what it is and how to use it. Quinoa is one superfood you want to keep up with!
Heidi Kutz
Education Specialist, ViaroThrive
For questions or comments, contact wellness@viarohealth.com