One superfood that tops the health and nutrition chart in this is Quinoa. Backed by several nutritionists, athletes, and wellness enthusiasts, Quinoa is no longer just a niche health food. It has now become a staple in kitchens worldwide.
Let’s explore the health benefits of Quinoa millet and its nutritional value, which adds to your fitness and helps you lead a healthy life. In this blog post, we will also equip you with versatile ways in which you can add Quinoa to your daily diet and still not get bored of it even if you consume it daily.
What is Quinoa Millet?
Quinoa, pronounced as ‘Kinwa or Kinuwa or Keen-wah,’ is a grain or a pseudo-cereal available mostly in white color and also in various red and black colors. Quinoa is an ancient grain native to South America. It grows into tall, fluffy, cloud-like bundles resembling rock candy and thrives in environments where temperatures don’t exceed 90 degrees Fahrenheit.Once known as the "mother of all grains" by the ancient Incas, who revered it for its ability to thrive in harsh, mountainous conditions. It is a great gluten-free grain option available which suits the preferences of weight-watchers.
Quinoa, in India, has very swiftly grabbed the attention of fitness enthusiasts, vegetarians, and health-conscious individuals seeking better plant-based options to include in their meals. Indians have adopted this superfood with open hands to fulfill their protein intake as a great substitute for meat. Quinoa has established its place in the Indian kitchen due to its high dietary fiber content, protein, minerals, and other added nutrition making it a power-packed meal in itself.
What Is Organic Quinoa?
Organic Quinoa means Quinoa which has been cultivated organically without the use of harsh and synthetic chemicals, fertilizers, and pesticides. This means that the Quinoa you’re consuming is free from potentially harmful chemicals that may disrupt your body’s natural balance and is better for the environment too. Organic farming practices promote soil health, biodiversity, and sustainable land use, minimizing the ecological footprint of Quinoa production, and are free from GMOs.Nutritional Parameters of Quinoa:
As we have now known very well, Quinoa is the powerhouse of nutrition offering all the essential nutrients and minerals together. Let’s find out Quinoa nutrition per 100 grams when it is served cooked:• Calories: 120 kcal
• Protein: 4.1 grams
• Fat: 1.9 grams
• Carbohydrates: 21.3 grams
• Dietary Fiber: 2.8 grams
• Sugars: 0.9 grams
• Calcium: 17 milligrams
• Iron: 1.5 milligrams
• Magnesium: 64 milligrams
• Phosphorus: 152 milligrams
• Potassium: 172 milligrams
• Zinc: 1.1 milligrams
• Folate (Vitamin B9): 42 micrograms
Top 9 Health Benefits Of Organic Quinoa Millet:
1.) Plant-based source of Protein: One of the major reasons Quinoa has been accepted worldwide is because it is laden with proteins. It contains all nine essential amino acids, making it a complete protein that your body cannot produce on its own. It is highly beneficial for vegetarians and vegans looking to fulfill protein intake. It helps in muscle repair, enzyme production, and overall cellular function.2.) Enriched with Dietary Fiber: One cup of cooked Quinoa, mostly consists of about 5 gm of fiber, which is twice compared to regular grains. Quinoa possesses both soluble and insoluble fiber that supports gut health. Soluble fiber in Quinoa helps slow down digestion, reducing the likelihood of overeating, whereas, insoluble fiber promotes regular bowel movements, preventing constipation and promoting a healthy gut.
3.) Packed with Antioxidants: The organic Quinoa is enriched with antioxidants that protect your cells from oxidative damage caused by free radicals. The oxidative stress here is linked to chronic diseases such as cancer, heart disease, and accelerated aging. These powerful antioxidants present in Quinoa, have been shown to have anti-inflammatory, anti-viral, and anti-cancer properties and promote overall well-being.
4.) Essential Vitamins and Minerals: Quinoa is loaded with essential vitamins like vitamin B which are essential for maintaining sustained energy. Minerals like magnesium help in muscle and nerve functioning, blood sugar control, and blood pressure regulation. Quinoa is also a good source of iron, which is essential for the production of hemoglobin. It is a rich source of minerals like manganese, a trace mineral important for bone health, metabolism, and the prevention of oxidative damage.
5.) Supports Heart Health: Quinoa is enriched with phytochemicals like nicotiflorin and rutin that can effectively stabilize high blood pressure levels. Routine consumption of Quinoa is also known to reduce LDL or bad cholesterol levels and boost HDL or good cholesterol levels. Together, they help in promoting overall cardiovascular health.
6.) Gluten-Free Alternative: Quinoa is a gluten-free grain or superfood that makes it even more enticing for individuals sensitive to gluten. Reducing gluten in your diet can help reduce bloating, improve digestion, and increase energy levels, in general.
7.) Low Glycemic Index: Quinoa has a low Glycemic Index (GI) which in simple terms means, it does not spike your blood sugar levels when you consume it. Hence, it makes Quinoa extremely beneficial for individuals who are diabetic. The combination of protein, fiber, and complex carbohydrates in quinoa ensures that glucose is released into the bloodstream gradually, providing sustained energy without the highs and lows associated with simple carbs. For those having Type 2 diabetes, Quinoa can be a smart choice to maintain blood sugar levels.
8.) Improves Metabolic Rate: Quinoa helps improve digestion and promotes gut health, which eventually speeds up the metabolic rate. Its high levels of magnesium, antioxidants, and fiber contribute to better heart health by lowering LDL cholesterol (the "bad" cholesterol) and reducing the risk of hypertension.
9.) Aids in Weight Loss: Quinoa is a great superfood to include in the diet of anyone looking to lose weight. The proteins available in Quinoa help fasten the metabolic process which helps in faster digestion and improved gut health. Quinoa helps to keep you fuller for a longer duration and reduce the appetite but it does provide all essential nutrients and minerals for the well-being of your body.
Different Ways To Include Quinoa In Your Diet:
Being a versatile grain, Organic Quinoa can be mixed or added to various other dishes to make it more wholesome, nutritious, and filling. Here are a few ways to include Quinoa in your daily diet:1.) Quinoa Upma: You can creatively replace Quinoa with Semolina in your breakfast upma to create a nutritious and protein-rich breakfast. Just cook the quinoa and then sauté it with mustard seeds, curry leaves, onions, green chilies, ginger, and mixed vegetables of your choice. Enjoy a relishing bowl of nutritious Quinoa Upma for energetic mornings.
2.) Quinoa Khichdi: To make a homely khichdi you can replace rice with Quinoa, combine it with any dal of your choice, and add to it vegetables to make it healthier. Cook it all with turmeric, cumin, and asafoetida. Enjoy your bowl of humble Quinoa Khichdi hot!
3.) Quinoa Salad: Incorporate Quinoa into your regular salads to make it protein-rich. Cook quinoa and toss it with chopped cucumbers, tomatoes, bell peppers, carrots, and red onions. For extra flavor, add fresh herbs like coriander or mint, and drizzle olive oil, lemon juice, salt, and pepper for seasoning. You can also add Tofu, Paneer, or chickpeas to make it more filling.
4.) Quinoa Dosa: Soak Quinoa along with urad dal (black gram) and rice (optional) overnight. Grind the mixture into a smooth batter, ferment it, and make dosa as usual. Enjoy these gluten-free dosas with a side of coconut chutney.
5.) Quinoa Kheer: To satisfy that sweet and sugary craving, make a delicious Quinoa kheer for dessert. Cook quinoa in milk with cardamom, saffron, and jaggery or honey for sweetness. Garnish the kheer with almonds, pistachios, and raisins for a satisfying and healthy treat.
Biomart offers you a premium range of organic quinoa cultivated using organic farming techniques. You can add this to your daily diet and follow the recipes given above to make it an everyday routine.
Stay Healthy! Stay Fit!