Did You Know? – A Superfood

Last week we did a post here on superfoods. Today we want to expand on that. When we think about what the world at large eats it is interesting to note that grains are by far the main staple of the diet of the world’s population. Corn is the most produced crop globally with 1.1 billion tons, followed by wheat with 760.9 million tons and following close behind is rice with 756.7 million tons.

Not all corn and wheat are directly consumed as grains however, some are grown as feed for farm animals and also for the by products that they are useful for providing.

In terms of the most sold and consumed grain, it is rice that is the primary crop and food staple of more than half the world’s population.

So many people these days make a concerted effort to avoid eating too many grains for reasons of allergic reaction or sensitivity, as well as in an effort to eliminate much of the carbohydrates from their diet.

One ancient grain (which is actually a pseudo grain) has grown in popularity over the last couple of decades, we are referring to quinoa.

Quinoa is considered a pseudo grain because it is actually a seed that is prepared and eaten in place of grains and is similar in flavor and texture to other more popular grains. Because of its nutritional value and the fact that it is easily digestible, quinoa, though, has soared in popularity in recent years. Here are just some of the benefits of this superfood:

1. Packed with nutrients

Quinoa is a grain crop grown for its edible seeds. These seeds are what we call quinoa — pronounced KEEN-wah.

Although it’s usually lumped in with cereal grains, like oats and barley, quinoa is actually a pseudocereal grain. In other words, it is basically a seed that is prepared and eaten similarly to a grain.

There are many types of quinoa, including red, black, and white.

Here is the nutrient breakdown for 1 cup (185 grams) of cooked quinoa:

• Calories: 222
• Protein: 8 grams
• Fat: 3.55 grams
• Carbohydrates: 39 grams
• Fiber: 5 grams
• Folate: 19% of the daily value (DV)
• Vitamin B6: 13% of the DV
• Vitamin E: 8% of the DV
• Copper: 39% of the DV
• Iron: 15% of the DV
• Zinc: 18% of the DV
• Manganese: 51% of the DV
• Magnesium: 28% of the DV
• Potassium: 7% of the DV
• Phosphorus: 22% of the DV

Quinoa is a good source of a number of important nutrients, including folate, magnesium, zinc, and iron. It’s also rich in fiber and protein, nutrients that play an important role in helping you feel full.

2. Contains antioxidant and anti-inflammatory plant compounds

The health effects of real foods go beyond the vitamins and minerals they provide. For example, quinoa contains several plant compounds that may benefit health in a number of ways.

Consuming more flavonoid-rich foods like quinoa may help promote overall health and protect against certain diseases. By including nutritious foods like quinoa in your diet, you will significantly increase your total intake of these and other antioxidant compounds.

3. Higher in fiber than many grains

Another important benefit of quinoa is its high fiber content. A 1-cup serving of cooked quinoa contains 5.18 grams of fiber. That’s about 18% of the current 28-grams recommended for a healthy diet.

Quinoa contains more fiber than several other popular grains, like brown rice. Adding fiber-rich foods like quinoa into your diet can help support your digestive health by promoting regular bowel movements and fueling beneficial bacteria in your gut.

Plus, eating a high fiber diet can support a body weight that’s healthy for you. Fiber helps promote feelings of fullness. Pairing high fiber foods like quinoa with high protein foods can help you feel full and may help keep your portion sizes in check.

4. Gluten-free and great for people with gluten intolerance

Some people with gluten intolerance, including those with celiac disease and non-celiac gluten sensitivity, need to avoid foods containing gluten.

Quinoa is naturally gluten-free and makes a nutritious choice for people who want to or need to cut gluten from their diet. Unlike gluten-free products made with refined ingredients, quinoa is a good source of nutrients that gluten-free diets often lack, like: 

• fiber
• folate
• zinc
• magnesium

5. A good source of protein

Quinoa is a good source of protein, providing 8 grams per cooked cup.

Quinoa is sometimes referred to as a complete protein. This is because it contains all nine of the essential amino acids that your body can’t make on its own. Most experts actually call it a “nearly complete protein”

Either way, quinoa is a good source of protein — and incorporating quinoa into your diet can help you meet your daily protein needs. This is especially true for those who follow plant-based diets, like vegans. You can make a plant-based, protein-rich meal in no time by combining quinoa with beans, tofu, and mixed vegetables.

Quinoa is delicious mixed in salads

or served hot in place of rice

And it is quick and easy to prepare. Cook it just as you would cook rice. So may good reasons to give this superfood a try. If you haven’t already, do yourself and your family a favor and make some this week. We would love to hear what you think of it. Bon Appetit!