New Delhi: Quinoa is the seed from the plant Chenopodium quinoa and is higher in nutrients than most grains. It has a crunchy texture and nutty flavour. People who are sensitive to wheat or gluten can also enjoy it because it is gluten-free. The flat, oval quinoa seeds are typically pale yellow, but they can also be pink or even black in colour and can have a bitter or sweet flavour. 


HEALTH BENEFITS OF QUINOA:


Listed below are some of the health benefits of quinoa:


1. High Nutritional Value:


Quinoa is packed with essential nutrients, including complex carbohydrates, dietary fibre, protein, healthy fats, vitamins, and minerals. It is a complete protein source, meaning it provides all nine essential amino acids required by the body. Also, quinoa contains some resistant starch, which feeds the good bacteria in your gut, enhancing gut health and lowering your risk of disease by encouraging the production of short-chain fatty acids (SCFAs).


2. Rich in Fibre:


Both soluble and insoluble dietary fibre are abundant in quinoa. Fibre makes up 10% of the dry weight of cooked quinoa, 80% to 90% of which are insoluble fibres like cellulose. It supports satiety, aids in digestion, and helps control blood sugar levels. Additionally, it can aid in preventing constipation and supports a balanced gut microbiota.


3. Blood Sugar Control:


Owing to quinoa's low glycemic index, blood sugar levels are not abruptly raised after eating it. Because of the high fibre content, carbs are digested and absorbed more slowly, which results in a more steady release of glucose into the bloodstream. 


4. Helps In Weight Management:


Quinoa's combination of protein, fibre, and complex carbohydrates can increase feelings of fullness and help people consume fewer calories. It can be a helpful complement to a weight-loss strategy by supplying long-lasting energy and reducing appetite.


5. Rich In Antioxidants:


A variety of antioxidants, including flavonoids and polyphenols, are present in quinoa. These substances aid in the body's defence against oxidative stress, inflammation reduction, and free radical scavenging, all of which are connected to chronic illnesses like heart disease and some forms of cancer.


WAYS TO INCORPORATE QUINOA INTO YOUR DIET:


Quinoa is a versatile ingredient that can be incorporated into a wide range of dishes. Here is a detailed account of various ways to include quinoa in your diet:


1. Quinoa Salad:


Quinoa makes an excellent base for salads. Toss the quinoa with your favourite vegetables, such as cherry tomatoes, cucumbers, bell peppers, and fresh herbs, after cooking it and lastly add a healthy dressing of your choice for a nutritious and flavorful salad.


2. Quinoa Bowl:


Create a nourishing grain bowl by combining cooked quinoa with a variety of toppings, such as cooked vegetables like roasted sweet potatoes, sautéed greens, or grilled zucchini. Additionally, you can also top it with protein sources like grilled chicken, tofu, or chickpeas and get a protein-rich nutritious bowl.


3. Quinoa Stir-Fry:


Use quinoa in place of rice for making stir-fries. Cook the quinoa and then let it cool. Choose the vegetables you want to stir-fry in a skillet and add the cooked quinoa. A protein source, such as prawns, chicken or tofu, can also be added.


4. Quinoa Breakfast Porridge:


Enjoy a filling and healthy bowl of quinoa porridge to start your day. Quinoa can be prepared with milk or water with flavours like cinnamon, vanilla extract, and your preferred sweetener. You can also top it with fresh fruits, nuts, and seeds for texture and nutrients.