Why is Quinoa A Perfect Choice for Vegetarians and Vegans

Quinoa is a nutritious whole grain packed with dietary fiber, proteins, minerals and plant compounds. This ancient South American grain was ignored for centuries. Interestingly, it is now gaining a steady popularity around the world as a “superfood”. As more and more people are looking for simpler ways to enhance their health through diet, superfoods like quinoa are in high demand. Find more information about this astounding grain and tips to include it in your diet pattern.

What is Quinoa?

Quinoa is a South American staple which is sourced from the Chenopodium quinoa plant. Unlike other grains, it is called a pseudograin as it contains a similar nutrition structure to other cereal grains. Studies have shown that quinoa was first grown 7000 years ago in the Andes for consumption. Many cultures also believed that it is a sacred grain due to its nutritional and health properties. The Incas even called it “the mother grain”. Although it is now cultivated around the world for its increasing demand, the majority is still produced in Peru and Bolivia.   

Quinoa is also highly opted for its gluten free properties. It is a great choice for people with celiac disease and gluten intolerance. People who have wheat allergies can also consume without any worries.

Different Types of Quinoa

Did you know that there are more than 3000 varieties of quinoa? Yes, it is true! There are more than three thousand varieties of quinoa recorded around the world, however, the most widely grown types are red, black and white. You can also find a tricolor variety, a mixture of all the three above. Quinoa can be ground into flour, rolled into flakes, or can be used as whole for cooking. White quinoa is the most common option available in the stores. There are also black quinoa available in the market, which are low in fat content and high in omega-3 fatty acids. They also have good amounts of carotenoid.

Loaded with Vital Nutrients

The nutrition profile of quinoa is one of the main reasons for its increasing demand. It has an impressive nutrition content and is packed with vitamins, minerals, protein, dietary fiber, and healthy fats. Just one cup of cooked quinoa contains the following nutrients:

Apart from this, the same cup provides around 220 calories, 8 grams of protein, 5 grams of fiber and 4 grams of fat. Thus, adding this magical grain to your diet is a great way to boost your daily intake of essential vitamins, minerals as well as fiber.

A Complete Protein Source

Proteins are made of amino acids, out of which nine of them are considered essential. This means, our body cannot produce these nine amino acids, and should be obtained through food. There are some foods that contain complete protein with all amino acids in significant amounts. For instance, all the animal proteins are complete, and the majority of plant based foods are not. However, this is not the case with quinoa, which is a complete plant protein source. It is a holy grail for vegetarians and vegans who are looking for complete plant proteins. 

This is one of the most unique qualities that makes quinoa stand out from the rest. It is a very valuable addition, especially for the ones who follow a vegetarian or plant based diet. Quinoa is high in some of the most important amino acids such as lysine, methionine and cysteine. 

Beneficial Plant Compounds

Quinoa is packed with many beneficial plant compounds. Some examples are saponins, phenolic acids, betacyanin, and flavonoids. Most of these compounds act as antioxidants. Thus they also neutralize the damages caused by free radicals in your body. Studies conducted on some of the grain from Peru showed an amazing antioxidant capacity of 86%, which is higher than any other grains found on the planet. The darker the grain, the higher the antioxidants.

Sprouting the seeds can increase the antioxidant content of quinoa even further. 

Improves Blood Sugar Control

Whole grains can reduce the risk of type 2 diabetes and improve blood sugar control. Studies have found that consuming just 16 grams of fiber through whole grains per day can lower the risk of type 2 diabetes up to 33%. It also contains some plant compounds that inhibit alpha-glucosidase, one of the enzymes responsible for digesting carbs. They delay the carb breakdown and cause slower release of glucose into the blood stream. Apart from this, the high fiber content of quinoa can also have a positive impact on diabetes patients. 

Comprehensive Health Benefits

Apart from the above mentioned health benefits, quinoa may also have metabolic, inflammasome and other health benefits. They can improve your metabolic health by reducing the triglycerides, LDL cholesterol and total cholesterol. The high antioxidant content in quinoa helps in fighting inflammation and other health risks associated with it. 

Including Quinoa In your Diet

Quinoa is a very versatile grain that can be used in preparing various dishes and snacks. Cooking them is also easy. It has a chewy, nutty and fluffy texture, which makes it a great alternative to rice. Like other grains, quinoa can be served plain, incorporated into other recipes or even as a side dish.

Below mentioned are various ways to enjoy quinoa:

• Seasoned and served as a side dish

• Mixed with vegetables to serve warm or cold

• Cook as a breakfast cereal with blueberries and bananas

• Tossed into salads

Specially Curated Quinoa Snacks

Apart from these, if you are looking for a simple and hassle free snack, the quinoa snacks provided by Healthy Master could be the best option. There are many crunchy, nutritious, guilt free snacks provided in the store which are readily available to consume. There are crispy baked quinoa chips, khakhras, and many options to choose from. 

Closing Thoughts

If you look above, you can see that quinoa is a delicious whole grain packed with many essential nutrients, fiber, protein, as well as plant compounds. It can add variety to your diet due to its unique flavor and texture. It is great for people from all health and fitness backgrounds, especially the vegetarians and vegans who are looking for a plant based protein source. However, as they are rich in fiber, it is important to consume them in moderation.