Quinoa is a good source of antioxidants compared with other common grains in a gluten-free diet. Most gluten-free products consist of corn, rice, or potato flour. These generally provide fewer nutrients than products using quinoa, such as quinoa flour. Quinoa provides vitamin E. This is an antioxidant compound that may help reduce the risk of coronary heart disease , certain cancers , and several eye disorders. New studies regularly emerge that confirm the health benefits of adequate whole grain intake and their antioxidant capacity.
One cup of cooked quinoa contains 1. This accounts for around Manganese is essential for development and metabolism.
This element also works alongside many enzymes in the body to support their function. One cup of quinoa supplies 2. Maintaining adequate levels of iron is essential for good health. Iron is necessary for a range of processes in the human body. It is, for example, an essential part of hemoglobin. This compound carries oxygen in the blood, supporting energy and cell function throughout the body. Read more on the role of iron in the body. Folate is an essential B vitamin that plays a key role in the formation of DNA.
It is particularly important that women obtain enough folate during pregnancy to reduce the chance of neural tube defects in their babies, according to the Office of Dietary Supplements ODS.
Getting enough dietary folate might also reduce the risk of several cancers and depression. One cup of cooked quinoa contains Pregnant women may only be able to get enough folate by taking folic acid supplements.
However, consuming more folate in the diet can reduce the risk of deficiency. Select basic ads. Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products.
List of Partners vendors. In This Article Expand. Featured Video. Read More. Your Privacy Rights. To change or withdraw your consent choices for thespruceeats. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. She pointed to a study published in the Journal of Human Nutrition and Dietetics in which researchers at Columbia University's Celiac Disease Center found that "the nutritional profile of gluten-free diets was improved by adding oats or quinoa to meals and snacks.
Most notable increases were protein Products made with quinoa or buckwheat contained more antioxidants compared with both wheat products and the control gluten-free products. Quinoa's good fiber content can aid in lowering cholesterol levels, according to Toups. Fiber aids in digestion, which requires bile acids, which are made partly with cholesterol. As your digestion improves, the liver pulls cholesterol from the blood to create more bile acid, thereby reducing the amount of LDL, the bad cholesterol.
A study published in the journal Plant Foods for Human Nutrition found that rats that had consumed a high level of fructose and were then fed a quinoa diet reduced their LDL cholesterol by 57 percent.
A study published in Current Developments in Nutrition found that overweight or obese people who ate between 25 and 50 grams of quinoa per day for 12 weeks saw significantly lowered triglyceride concentrations and a 70 percent reduction in metabolic syndrome prevalence. Toups pointed to a study in the American Journal of Clinical Nutrition that looked at the effect of whole grains on patients taking cholesterol-lowering medications called statins.
Those who ate more than 16 g of whole grains like quinoa every day had lower non-HDL cholesterol levels than those who took the statins without eating the whole grains. Lowering LDL cholesterol is good for your heart, but quinoa can benefit your ticker in other ways as well.
A study published in the Journal of Food Lipids noted that quinoa seeds possess many of the dietary flavonoids "shown to inversely correlate with mortality from heart disease. Furthermore, quinoa can provide heart-healthy monounsaturated fat via its oleic acid content, as well as omega-3 fatty acids and alpha-linolenic acids, according to World's Healthiest Foods. Most foods lose their healthy fatty acids when oxidized, but quinoa's nutrients hold up to boiling, simmering and steaming.
Toups referred to a study in the European Journal of Nutrition that found other evidence for quinoa's cardiovascular benefits. In this study, she said, "Italian researchers found that quinoa produced lower free fatty-acid levels and triglyceride concentrations which are associated with a reduced risk of heart disease than other gluten-free pastas and breads studied.
One cup of cooked quinoa contains 21 percent of the recommended daily intake of fiber, which is great news for your gut. Quinoa is also more easily digestible than many other grains, according to World's Healthiest Foods. Furthermore, a study in the British Journal of Nutrition found that participants reported feeling fuller after eating quinoa, buckwheat or oats than after eating wheat or rice. Commenting on a study published in the Journal of Medicinal Food , she said, "Brazilian scientists researched 10 traditional Peruvian grains and legumes for their potential in managing the early stages of Type 2 diabetes.
They found that quinoa was especially rich in an antioxidant called quercetin and that quinoa had the highest overall antioxidant activity 86 percent of all 10 foods studied. Many of them act as antioxidants and protect your body from free radicals. Quinoa is considered to be a whole grain. Several studies have linked whole grain intake to a reduced risk of type 2 diabetes and improved blood sugar control Nonetheless, one rat study found that it could reverse some negative effects of a high-fructose diet, including high blood sugar This could be because it contains phytoecdysteroids, which have been shown to lower blood sugar in mice It also appears to contain compounds that inhibit alpha-glucosidase, one of the enzymes involved in digesting carbs.
This could delay the breakdown of carbs, causing a slower release of glucose into the blood stream However, it is a grain and is still relatively high in carbs 7. Whole grains like quinoa appear to lower the risk of type 2 diabetes. Quinoa may also help with blood sugar control. One study found that eating 50 grams 1.
Another study compared quinoa and corn flakes. It found that only quinoa significantly reduced triglycerides, total cholesterol and LDL cholesterol 9. Chronic inflammation is involved in a wide range of diseases, from type 2 diabetes to cancer and heart disease Although studies have not shown consistent results, a diet high in antioxidants is thought to help fight inflammation in the body Quinoa appears to be very high in antioxidants, yet may help fight inflammation in other ways as well.
Saponins are one of the plant compounds found in quinoa. They give it a bitter taste, and some people rinse or soak quinoa to try and remove this taste However, saponins also seem to have some positive effects. In addition to acting as antioxidants, they appear to have anti-inflammatory effects. Read this article for even more information about the health benefits of quinoa. Quinoa appears to help lower blood cholesterol and triglycerides.
It may also reduce inflammation. Certain foods, such as grains and legumes, contain antinutrients. Saponins, phytic acid and oxalates are the most common antinutrients found in quinoa 5.
However, quinoa is very well tolerated and antinutrients are not a big concern for healthy people with a well-balanced diet. On one hand, they have beneficial antioxidant and anti-inflammatory effects. Some saponins have even been shown to help reduce blood cholesterol levels 5. However, saponins also have a bitter taste and can prevent the absorption of certain minerals, such as zinc and iron. Some varieties are lower in saponins than others.
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