What is quinoa or vegetarian caviar and what are its health benefits and harms?

Known as one of the healthiest foods around the world, quinoa is a unique food source that includes a variety of vitamins, antioxidants, protein and minerals.

BingMag.com What is quinoa or vegetarian caviar and what are its health benefits and harms?

Known as one of the healthiest foods around the world, quinoa is a unique food source that includes a variety of vitamins, antioxidants, protein and minerals.

Although many consider quinoa to be a grain, this food item is actually a type of seed. Among the advantages of quinoa, we can point out that it is free of gluten and has a high nutritional value, and that is why many people around the world use quinoa in their diet and benefit from its unique benefits.

In this article, we want to take a closer look at quinoa and see what this food is, what benefits it has, and what effect it has on health. We will also examine the harms of quinoa and the points you should keep in mind to use this food in your diet with a better perspective. So stay with us in the future.

This article was updated on 06/19/1401 by "Mohammed Zaretkar".

What is quinoa?

BingMag.com What is quinoa or vegetarian caviar and what are its health benefits and harms?

From a botanical point of view, quinoa is actually a type of seed obtained from the quinoa plant. This plant is not included in the cereal group and is more similar to the spinach family. The quinoa plant grows in South America and cooking its seeds is similar to rice.

Quinoa has different types and although most people are familiar with the white type, there are more or less 120 different types of this plant and seed around the world. there are. However, there are three more well-known types of quinoa that are sold in the world, including red, white, and black quinoa.

These three types of quinoa have differences from each other, and these differences are very important to chefs. Of course, ordinary people can use any of them and benefit equally from their benefits. In the following, we will examine these three types in more detail.

White quinoa: This type is the best-selling type of quinoa that requires a little time to cook. This type of quinoa may also be known as ivory quinoa because of its color.

Red quinoa: This type of quinoa has a firmer texture and does not lose its shape when cooked. For this reason, cooks use red quinoa to prepare quinoa salad and other dishes that they want to have a beautiful appearance and show off the quinoa seed.

Black quinoa: The taste of black quinoa. It is very different from the white and red type and is slightly earthy and sweet. Also, it needs the most time to cook and it takes about 15 to 20 minutes to be fully cooked.

Quinoa has become very popular in the past few years, but it dates back to thousands of years ago in South America and people In ancient times, they used it in religious ceremonies and cooking. It is so popular and nutritious that even astronauts use it on long-duration space missions to provide their bodies with enough minerals and nutrients.

Because quinoa is gluten-free, many diets that contain gluten they remove from the consumed foods, they go to quinoa so that they can provide enough nutrients to the body. Apart from this, the protein and amino acids present in this food make it one of the best plant sources, and for this reason pure vegetarians (vegans) use quinoa in their food to meet their need for protein and essential amino acids.

  • Gluten-free diet; Benefits and harms with food dos and don'ts

Nutritional value of quinoa

BingMag.com What is quinoa or vegetarian caviar and what are its health benefits and harms?

Nutritional value and nutritional profile of quinoa is very remarkable. This seed is rich in vitamins and proteins and has many health benefits. But it also has more interesting features that are not seen in its nutritional value table!

In other words, although this substance has protein like many other foods, quinoa protein is much more nutritious and complete. In fact, quinoa is the rarest plant source that has complete protein, and this protein includes all 20 amino acids, including 9 essential amino acids. are counted You can only get essential amino acids by eating food. For this reason, you should follow a healthy and nutritious diet.

In addition, quinoa has a very good protein-to-carbohydrate ratio compared to other grains and grains. It also contains good amounts of fiber, manganese, magnesium, phosphorus, folate and several other micronutrients. Next, we will examine the nutritional value of one cup (about 185 grams) of quinoa in more detail.

  • 222 kilocalories of energy
  • 4 grams of carbohydrates
  • 1 gram of protein
  • 6 grams of fat
  • 2 grams of fiber
  • 2 milligrams of manganese (58% of the daily requirement)
  • 118 milligrams of magnesium (30% of the daily requirement)
  • 281 mg of phosphorus (28% of the daily requirement)
  • 7 micrograms of folate (19% of the daily requirement)
  • 4 mg of copper (18% of the daily requirement)
  • 8 mg of iron (15% of the daily requirement)
  • 2 mg of thiamine (13% of the daily requirement)
  • 2 mg of zinc (13% of the daily requirement)
  • >2 mg of riboflavin (12% of daily requirement)
  • 2 mg of vitamin B6 (11% of daily requirement)
  • 318 mg of potassium (9% of daily requirement)
  • 2 mg of selenium (7% of daily requirement)
  • 2 mg of vitamin E (6% of daily requirement)
  • 8 mg of niacin (4% of daily requirement)
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  • 5 mg of calcium (3% of daily requirement)

13 of the most important properties of quinoa

BingMag.com What is quinoa or vegetarian caviar and what are its health benefits and harms?

Quinoa is rich in nutrients and minerals and a variety of beneficial plant compounds. For this reason, it can be considered a nutritious and healthy supplement for your diet.

According to research, this food item has many health benefits. From weight loss to improving blood sugar and triglyceride levels, quinoa can have a huge impact on your health and reduce your risk of many diseases. Next, we will take a closer look at the benefits of this unique food.

1. properties of quinoa for weight loss; Helps to lose weight

Quinoa can increase the feeling of satiety due to its high protein and fiber content and help you prevent overeating and calorie consumption. Therefore, by adding quinoa to your diet, you can reduce your calorie intake and manage your weight better.

Consumption of protein and fiber is very important to reduce calorie intake during the day. These two substances reduce the feeling of hunger and can help you consume fewer calories throughout the day. These nutrients help prevent overeating and the need for food by increasing the production of hormones that send signals of satiety to the brain, and decreasing the levels of hormones that lead to feelings of hunger.

Quinoa and other whole grains. They are the best option for dieting and weight loss. Compared to other refined grains and carbohydrates such as white flour and pasta, these foods are a much better choice for weight loss and health improvement. In fact, refined carbohydrates are highly processed and lose their fiber, vitamins, and minerals and fail to keep the stomach full.

Your body digests these carbohydrates very quickly, leaving you feeling empty. You are starving. This is exactly why if you eat a lot of refined carbohydrates, you will always feel hungry and crave more food. Because this category of food cannot increase your feeling of satiety enough and keep you full for a longer time. This has a big impact on unwanted weight gain.

You should instead look to other sources of protein and fiber and rich in complex carbohydrates that are both healthy and prevent overeating. Quinoa is included in the group of these resources and helps a lot to manage and lose weight.

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2. It has high nutritional value and is gluten-free

Those who want to follow a gluten-free diet may have to cross out many foods and therefore have a hard time getting the nutrients the body needs. Have. Consuming quinoa can be a great solution for this group of people, because it is gluten-free and provides many nutrients and minerals. According to research, many people use rice in their diet. They do to remove food containing gluten from their diet. In fact, rice is the main source of grains in the diet of these people. The problem is that rice does not have high nutrients and minerals and cannot meet the body's needs. Instead of relying on rice, you can go for quinoa and get enough protein, fiber, iron and calcium.

Replacing rice with quinoa can make your diet healthier and more nutritious, as well as balanced and varied. Give more to your food. You can without any problem consume quinoa daily and benefit from its unique benefits and still maintain your gluten-free diet.

3. Can Fight Cancer

Quinoa is an excellent source of antioxidants. These useful compounds fight against free radicals and prevent chronic diseases including cancer and heart diseases. Free radicals are harmful compounds that occur in the body's cellular processes and can lead to inflammation and chronic diseases. Quinoa also has other compounds that help fight cancer according to research.

Saponin is one of the most important compounds in quinoa that helps fight cancer. Of course, researchers claim that this substance is an anti-nutritional agent and prevents the absorption of some vitamins and minerals. Despite this, there are still many benefits It has to deal with diseases like cancer.

Another substance that has an effect on reducing the risk of cancer is lunasin, which breaks down cancer cells and protects the health of healthy cells. Quinoa also has an antioxidant called quercetin, which prevents the spread of some cancer cells and fights free radicals that cause disease. It is cancer that helps to reduce inflammation and is included in the group of anti-inflammatory and useful foods for maintaining health.

4. Improves cardiovascular health

The anti-inflammatory compounds in quinoa make this food an excellent choice for improving cardiovascular health. Quinoa is especially rich in healthy fats, including oleic acid, a healthy monounsaturated fat, and alpha-linolenic acid, a plant-based omega-3 fatty acid.

Some studies show that consuming more of these compounds can increase the risk Reduce heart diseases. In general, healthy, monounsaturated fats are very beneficial for heart health and can reduce heart disease and problems as well as cholesterol levels.

Also, quinoa is an excellent source of potassium and magnesium, which every They have two important roles in maintaining heart health. Potassium can lower blood pressure levels and keep your heart strong and healthy. According to research, magnesium can reduce heart problems and the risk of stroke.

  • 15 excellent foods to maintain heart health

5. It contains antioxidants that reduce the risk of diseases

A special type of antioxidants called flavonoids are found in high amounts in quinoa. Research shows that these compounds help prevent and treat various diseases.

In fact, researchers claim that a specific group of flavonoids called polyphenols are useful for reducing the risk of heart disease, cancer, osteoporosis, and diabetes.

Quinoa also has other antioxidants including quercetin, beta-carotene, kaempferol, vanillic acid and ferulic acid, all of which can reduce inflammation and protect the body against chronic diseases.

6. Improves digestive health

In a 2016 study, quinoa and calendula were tested for their function as prebiotics. Prebiotics are a type of fiber that act as "fuel" for beneficial bacteria in the intestines.

Researchers found that these two substances can act like prebiotics and improve the health of the digestive system by improving the levels of beneficial bacteria in the intestines.

Additionally, the fiber in quinoa can help the beneficial bacteria in the gut to produce butyrate. Butyrate is a type of fatty acid that leads to the strengthening of the intestines. This substance not only prevents the formation of inflammation, but also helps to control the immune cells that lead to inflammation in the body. Therefore, with regular consumption of quinoa, you can improve the functioning of the intestines and maintain the health of your digestive system.

  • 12 excellent foods for better digestion and fighting digestive problems

7. Protects the health of bones

BingMag.com What is quinoa or vegetarian caviar and what are its health benefits and harms?

You can use quinoa instead of dairy products to strengthen bones. Go and enjoy the benefits of this herbal source. This is especially important for pure vegetarians, as they can only use plant sources.

Quinoa is rich in manganese, magnesium, and phosphorus, making it an excellent choice for strengthening bones and preventing osteoporosis. . In addition, it also contains some omega-3 fatty acids, which according to research can help improve the health and endurance of bones.

8. Quinoa and diabetes; Reduces the risk of developing this disease

Eating foods rich in manganese can be considered a great way to improve blood sugar levels and reduce the risk of developing diabetes. Researchers have also observed by experimenting on animals that adding manganese to the diet has an effect on reducing blood sugar levels and increasing insulin secretion. reduce and lead to the regulation of blood sugar levels. Other studies also show that consuming magnesium is associated with a reduction in the risk of type 2 diabetes, and you can easily supply this mineral by consuming quinoa.

9. It helps the bowels to work better and constipation

Quinoa is an excellent source of fiber that the body needs. Fiber has a great effect on the health of the digestive system and can clean the intestines, increase the volume of stool, make it easier to pass through the intestines and prevent problems such as constipation.

In addition to the treatment and prevention of constipation. Fiber consumption can also affect several other digestive disorders. According to research, consuming enough fiber protects the body against diseases and problems, including Hemorrhoids, reflux of acid into the esophagus, diverticulitis and peptic ulcer help. 10. It has more fiber than many grains

As we said, quinoa is rich in fiber. One cup (185 grams) of cooked quinoa has about 5.18 grams of fiber, which is more than other grains, including brown rice.

In general, you should add more fiber to your diet. Add and go for starchy and fiber-rich foods as much as possible, including quinoa, brown rice, and potatoes with skins. These foods have a lot of fiber, and compared to refined and unhealthy carbohydrates, they can help improve health and also increase the feeling of fullness.

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    11. It also protects brain health

    A recent study showed that the antioxidants, minerals, vitamins and fatty acids in quinoa play an important role in the health of the body and especially affect the health of the brain. For example, they can protect the cell membrane and improve the brain's nerve function.

    One of these minerals is iron, which leads to increased oxygen supply to the brain and strengthens cognitive and mental features and functions. Apart from this, quinoa contains flavonoids that protect the brain from damage and various disorders.

    12. It is an excellent source of protein

    One cup of cooked quinoa has about 8 grams of protein, and for this reason, quinoa is an excellent plant source for providing the protein needed by the body.

    Protein is one of the It is the most important nutrient for your health. You need protein to keep your body healthy and functioning. Another point is that children and pregnant women need more protein. Children are growing at a very high speed, and pregnant or lactating women will need a large amount of nutrients for their child's growth. In general, the recommended amount of protein for daily consumption is 0.8 grams of protein per kilogram of body weight. For example, if your weight is 75 kg, you will need 60 grams of protein daily.

    The important thing about quinoa protein is that it is considered a vegetable protein. Therefore, those who are pure vegetarians can use this food and provide enough protein to their body. Most vegetarians may be deficient in protein. For this reason, they should meet their need for protein and minerals as much as possible with plant sources, including legumes and nuts. Quinoa can help this group of people and improve their health.

    • 21 delicious sources of protein to lose weight and strengthen the immune system

    13. You can easily add it to your diet

    Although this benefit is not directly related to maintaining health, being able to consume quinoa along with other foods makes it easy to prepare healthier foods and a more nutritious diet. Have it.

    The taste of quinoa and its texture allow you to prepare a variety of dishes, including soup, salad, challah, stew, etc. using this food item. By buying high-quality quinoa and washing it properly, you can cook many dishes, diversify your schedule and benefit from the benefits of this food.

    How to add and consume quinoa to your diet?

    BingMag.com What is quinoa or vegetarian caviar and what are its health benefits and harms?

    You can easily get quinoa from different stores in a variety of packages. The most common way to cook quinoa is to boil it in water. This cooking has various positive and negative features. For example, cooking quinoa in water makes it completely tasteless, which may be considered a negative. But this tastelessness allows you to add quinoa to any food you like and prepare delicious meals.

    If you are looking for an easy way to flavor quinoa, you can add it instead of plain water Add meat, chicken or vegetable broth and not only have a tastier meal, but also increase your mineral and nutrient intake. You can also use black quinoa, which has a different and interesting taste.

    The good thing about quinoa is that it is compatible with most foods and ingredients, so you can make any food you like using it. Prepare this food. For example, you can add it to soup, stew, pilaf, porridge and soup. Apart from this, adding quinoa in different salads will be a very good way to consume this food.

    Dangers and side effects of quinoa

    One of the most important side effects of quinoa is sensitivity to this It is food. If you are allergic to quinoa and consume it, you may experience symptoms such as stomach pain, itchy skin, or hives.

    Of course, this allergy could be due to the presence of saponins, not quinoa itself. Saponin is a plant compound found in some plants. If you are allergic to this substance, you can soak quinoa for 30 minutes and wash it thoroughly before cooking. to reduce the saponin in it.

    As we said, quinoa does not contain gluten. Despite this, researches show that due to the presence of prolamins, which are a type of protein found in grains, this food can cause problems for those who have celiac disease or are allergic to gluten. Celiac disease is an autoimmune disorder of the small intestine and refers to a condition in which the villi of the small intestine are damaged and the absorption of substances is disrupted.

    Also, some companies may include quinoa with other gluten-containing grains. process and make this material include gluten. For this reason, if you have celiac disease or are allergic to gluten and cannot tolerate it, you should only buy products that include the "gluten-free" label and certificate.

    Another point that should be Keep in mind that breakfast foods and cereals that contain quinoa may be a healthy choice. But these foods contain high sugar and calories and do a lot of damage to your diet.

    For example, chocolates and bars that contain quinoa are full of sugar and calories, and not only do they not have the benefits of consuming quinoa, But they can lead to weight gain and various diseases. The best thing is not to eat these foods or at least pay attention to their nutrition label to make sure they are not high in sugar and calories.

    • The most common symptoms of gluten intolerance

    Conclusion

    Known as one of the healthiest foods around the world, quinoa is a unique food source that includes a variety of vitamins, antioxidants, protein and minerals. By adding this food item to your diet, you can experience unique health benefits that we have reviewed. improve the The good thing about quinoa is that you can consume it together with other foods and get more minerals and nutrients to your body.

    Of course, remember that some people may be allergic to quinoa. In this case, you should avoid consuming quinoa and be sure to consult a nutritionist. But if you are not allergic to this food, you can easily consume it and lead a healthier lifestyle.

    This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

    Sources: Healthline, Dr. Axe, WebMD, Healthline

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