According to the Food and Agriculture Organization (FAO), quinoa was considered a sacred food to the Incas, America’s largest pre-Columbian empire. These edible seeds have gained attention in recent years.
Dr. Ushakiran Sisodia, registered dietitian and clinical nutritionist at Nanavati Max Super Specialty Hospital, Mumbai, said, “Quinoa is actually a nutritional powerhouse and is gradually entering the Indian diet.”
eat quinoa It is best for health during monsoon. India often sees a spike in infections and gastrointestinal illnesses during the monsoon season. Quinoa is rich in fiber and helps promote a healthy digestive system. Additionally, Sisodia said it could be beneficial during the monsoon season due to its high protein content.
Let’s take a look at the other health benefits of quinoa.
Quinoa nutritional profile
According to Sisodia, each 100 grams of cooked quinoa contains these nutrients.
- – Calories: 120
- – Protein: 4.1g
- – Fat: 1.9g
- – Carbohydrates: 21.3g
- – Dietary fiber: 2.8g
- – Carbohydrate: 0.9g
- – Iron: 1.5mg
- – Magnesium: 64mg
- – Phosphorus: 152mg
- – Zinc: 1.1mg
It’s always best to consume it in combination with vegetables, protein, and fat as part of a balanced diet. (Source: Unsplash)
Quinoa health benefits
According to Dr. Sisodia, the health benefits of quinoa include:
- Helps with weight management.
- It is rich in dietary fiber, which promotes healthy digestion and reduces constipation. This is beneficial given the spicy nature of Indian cuisine.
- It promotes heart health as it may lower LDL cholesterol levels.
- Supports metabolic health due to its low glycemic index.
“It also contains small amounts of vitamins, such as vitamin E, B vitamins, and various antioxidants,” she added.
Can diabetics consume quinoa?
Diabetics can consider adding quinoa to their diet for the following reasons: low glycemic indexThis means that sugar is slowly released into the bloodstream.
“It’s also rich in dietary fiber and is effective in treating diabetes. However, it’s always best to consult a diabetes specialist or dietitian for personalized advice,” says Sisodia.
Is it beneficial for pregnant women?
Pregnant women in India may find quinoa healthy, Sisodia said. a beneficial addition to their diet You can see that it has the following characteristics:
- Essential amino acids necessary for fetal growth and development
- Iron required to prevent anemia that often occurs during pregnancy
- Rich fiber content helps reduce constipation, a common symptom during pregnancy
- B vitamins essential for energy needs during pregnancy
Contains essential amino acids needed for fetal growth and development.
Things to keep in mind
Although quinoa is highly nutritious, Sisodia said there are some things to keep in mind before consuming it.
Wash thoroughly: Quinoa contains bitter saponins, which can cause stomach irritation. It is effective to wash them thoroughly before cooking.
Balanced diet: It is always best to consume it as part of a meal. balanced dietcombine with vegetables, proteins and fats.
Common myths about quinoa
Sisodia debunked some misconceptions about quinoa.
Myth #1: Quinoa is a grain.
Fact: Quinoa is actually a seed, but it is often cooked and consumed like a grain.
Myth 2: Quinoa is high in calories.
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Fact: Quinoa is moderately caloric and rich in fiber and protein, so consuming the right amount can actually help with weight management.
Myth: Quinoa is not suitable for Indian cooking.
Fact: Quinoa’s natural taste and versatile texture make it easy to incorporate into a variety of Indian dishes.
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