THE quinoa has become more and more popular over the years. This whole grain considered a “super grain” is full of fiber, antioxidants and many other nutrients. Although many consider it a grain, quinoa is in fact a legume just like lentils, chickpeas and beans. As such, it is full of vegetable proteins, fiber and very low in fat, which makes it excellent for people with diabetes and for those who monitor their blood sugar and their figure.
Also recommended for regulating blood pressure, quinoa is a antioxidant powerful, and contains iron, zinc, manganese and vitamin B2. This food is as filling as a pasta dish, but does not contain gluten, so it is suitable for people with allergies or intolerances.
Because the arrival of autumn is a very good opportunity to rethink your diet, Maria Laura Haddad Garciaa dietitian based in the United States, reveals all the benefits of quinoa and the best ways to cook it.
Very rich in protein, quinoa is filling
“ Quinoa is a nutritious choice for people looking for plant-based protein sources. Additionally, its dietary fiber can help improve your digestion. Likewise, its fiber and protein content may help you feel fuller than other grains », shares Maria Laura Haddad-Garcia
Quinoa May Reduce Inflammation
If quinoa is excellent for immunity, this is because it contains polysaccharides and saponins, antioxidant compounds. This whole grain also contains flavonoids and polyphenols. The antioxidant properties of these compounds can help protect your cells from oxidative damage and reduce inflammation.
It can also regulate blood sugar
If quinoa manages to fill you up and prevent snacking, it’s because the proteins and the fibers it contains, help to regulate the blood sugar, which makes it excellent for diabetics. Phenolic compounds are also present, slowing the digestion of carbohydrates to avoid a high glucose spike after meals.
Quinoa makes it easier to digest
After eating it, you may feel a little heavy. This is normal, it’s because of the fiber content of quinoa. However, the latter promote the emergence of healthy digestive bacteria, which participate in good health of the intestinal flora. Excellent for the microbiome, quinoa helps prevent or relieve digestive disorders.
Quinoa helps regulate cholesterol
People prone to cardiovascular problems and bad cholesterol should also include quinoa on their plates. The fiber content of quinoa can help reduce LDL cholesterol level. Additionally, the omega-3 fatty acids in quinoa may have a significant positive impact on heart health.
How to cook quinoa?
Quinoa is a quick-cooking whole grain. Pour water and bring to the boil in a saucepan, then add a sachet of quinoa inside. Before cooking, rinse the quinoa in a colander to remove its bitter coating.
Cook over low heat and cover the pan. Let the quinoa simmer until the liquid is absorbed and the grains appear to have opened. This will take approximately 15 minutes.
Quinoa makes an excellent base for your salads : grilled vegetables, feta, poultry, poached egg, spices… They all go perfectly with this whole grain.
Quinoa is also an excellent trim for stuffed peppers: simply prepare the quick-cooking quinoa in advance to speed things up.
You can also use it in replacement of semolina in a tabbouleh or make pancakes!
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