Quinoa
Quinoa
Quinoa or “Keen-wah or ke-NO-ah” is a grain with exceptional nutritional value due to the presence of essential amino acids, proteins and monounsaturated fatty acids. It is gluten-free and has a low glycemic index which increases its health benefits.
Consumption of quinoa aids in weight loss as it has high fiber content that provides a feeling of fullness, thus preventing overeating. It also exhibits anti-obesity effects by reducing lipid uptake and increasing energy utilization.
Quinoa is commonly used in hair care. As Quinoa has high protein content, it nourishes the hair follicles and makes them strong. The minerals present in Quinoa help in sealing moisture and preventing dandruff.
It is advisable to consume Quinoa in food amounts as it is high in calories and overconsumption might lead to weight gain. Also, those allergic to grains should consult their physician before consuming Quinoa[4].
Consumption of quinoa aids in weight loss as it has high fiber content that provides a feeling of fullness, thus preventing overeating. It also exhibits anti-obesity effects by reducing lipid uptake and increasing energy utilization.
Quinoa is commonly used in hair care. As Quinoa has high protein content, it nourishes the hair follicles and makes them strong. The minerals present in Quinoa help in sealing moisture and preventing dandruff.
It is advisable to consume Quinoa in food amounts as it is high in calories and overconsumption might lead to weight gain. Also, those allergic to grains should consult their physician before consuming Quinoa[4].
What are the synonyms of Quinoa?
Chenopodium quinoa[2].
What is the source of Quinoa?
Plant Based
Benefits of Quinoa
Modern Science View
Quinoa is beneficial for people suffering from Obesity as it has low fat and high fiber content. It gives a feeling of fullness and reduces cravings, thereby preventing overeating. It is low in calories and contains a certain constituent (20-Hydroxyecdysone) that helps in burning more calories, thus aiding effective weight management [5][6].
Tip to use Quinoa to manage Obesity
a. Take 1 cup of Quinoa or as per your requirement.
b. Soak it in water for 5 minutes before cooking.
c. Add another 2 cups of water.
d. Cover with lid and bring it to one boil.
e. Lower the flame and cook it for another 10-15 minutes till the water gets absorbed by Quinoa.
f. Remove it from the flame, wait for a few minutes and relish this deliciously cooked Quinoa to to manage weight.
Tip to use Quinoa to manage Obesity
a. Take 1 cup of Quinoa or as per your requirement.
b. Soak it in water for 5 minutes before cooking.
c. Add another 2 cups of water.
d. Cover with lid and bring it to one boil.
e. Lower the flame and cook it for another 10-15 minutes till the water gets absorbed by Quinoa.
f. Remove it from the flame, wait for a few minutes and relish this deliciously cooked Quinoa to to manage weight.
Modern Science View
Quinoa might help manage Health problems that might occur after menopause such as hot flushes. It contains a certain constituent (20-Hydroxyecdysone) that improves the metabolic functions of the body. It also helps to reduce the levels of serum triglycerides and total cholesterol, thereby managing postmenopausal weight gain in women[6].
Modern Science View
Quinoa is beneficial for people having High triglycerides levels. Studies state the eating Quinoa might help in lowering serum triglyceride, low-density lipoprotein (LDL or bad cholesterol) and total cholesterol levels in overweight people[10][11].
Modern Science View
Quinoa might be useful for Weight loss due to its low calorie and high fiber content. Studies state that eating Quinoa gives a feeling of fullness and reduces cravings, thereby preventing overeating. High fiber takes a longer time to break down and adds bulk to the stool. This improves digestion and helps in Weight loss[5][6].
How effective is Quinoa?
Insufficient evidence
High triglycerides, Menopausal symptoms, Obesity, Weight loss
Precautions when using Quinoa
Advice from Experts
Important
Modern Science View
Some people, allergic to rice, wheat or buckwheat might also be allergic to Quinoa. Therefore, it is advisable to consume Quinoa as per a physician or dietician’s advice[1][2].
Allergy
Modern Science View
Quinoa might cause allergic reactions in some individuals (known as Quinoa allergy). So, it is advisable to consult your physician before having Quinoa for edible purposes[9].
Pregnancy
Modern Science View
Although enough scientific evidence is not available, it is advisable to consult a physician before using Quinoa during pregnancy[2].
Side Effects
Important
Modern Science View
Kidney stones[3].
How to use Quinoa
Tip to use Quinoa to manage Weight
a. Take 1 cup of Quinoa and soak it in water for 5 minutes before cooking.
b. Add another 2 cups of water to it.
c. Cover with a lid and bring it to one boil.
d. Lower the flame and cook it for another 10-15 minutes till the water gets absorbed by Quinoa.
e. Remove it from the flame, wait for 5 minutes and relish the deliciously cooked Quinoa to maintain weight.
Tip to use Quinoa in the form of a salad
a. Take 1 cup of Quinoa rinsed in water.
b. Combine the rinsed Quinoa and water in a medium saucepan.
c. Bring the mixture to a boil over medium-high heat and then decrease the heat to maintain a gentle simmer. Cook until the Quinoa has absorbed all of the water (about 15 minutes).
d. Remove from heat, cover, and let the Quinoa rest for 5 minutes so as to give it time to fluff up.
e. In a large serving bowl, combine the chickpeas, cucumbers, bell pepper, onion, garlic and salt as per your requirement/taste.
f. Once the Quinoa is almost cool, add it to the mixture and toss until it is thoroughly combined.
g. For best flavor, let the salad rest for 5 to 10 minutes before serving.
a. Take 1 cup of Quinoa and soak it in water for 5 minutes before cooking.
b. Add another 2 cups of water to it.
c. Cover with a lid and bring it to one boil.
d. Lower the flame and cook it for another 10-15 minutes till the water gets absorbed by Quinoa.
e. Remove it from the flame, wait for 5 minutes and relish the deliciously cooked Quinoa to maintain weight.
Tip to use Quinoa in the form of a salad
a. Take 1 cup of Quinoa rinsed in water.
b. Combine the rinsed Quinoa and water in a medium saucepan.
c. Bring the mixture to a boil over medium-high heat and then decrease the heat to maintain a gentle simmer. Cook until the Quinoa has absorbed all of the water (about 15 minutes).
d. Remove from heat, cover, and let the Quinoa rest for 5 minutes so as to give it time to fluff up.
e. In a large serving bowl, combine the chickpeas, cucumbers, bell pepper, onion, garlic and salt as per your requirement/taste.
f. Once the Quinoa is almost cool, add it to the mixture and toss until it is thoroughly combined.
g. For best flavor, let the salad rest for 5 to 10 minutes before serving.
Frequently asked questions
Modern Science View
Yes, Quinoa can be eaten on a daily basis as it is rich in proteins, fibers and other vital nutrients required by the body. But its portion size needs to be controlled as it is a high calorie food. Besides, its high-fiber content might cause intestinal cramping.
Modern Science View
Quinoa can be easily added to any dish as a healthy alternative. It can serve as a savory item and can be added to salads, burger patties, taco, stews and soups. Nonetheless, toasted Quinoa can also be added to desserts such as cakes, muffins and chocolate cups.
References
- Singh S, Singh R, Singh V.S. Quinoa (Chenopodium quinoa Willd), functional superfood for today’s world: A Review. World Scientific News;58(1):84-96.
- Varli S.N, Sanlier N.Nutritional and health benefits of quinoa (Chenopodium quinoa Willd.).J Cereal Sci.2016;69(1):371-376.
- WebMD.Quinoa: Uses, Side effects, Doses, Interactions [Internet].Atlanta [last updated in 2016].
- Foucault AS, Mathe V, Lafont R et.al.Quinoa extract enriched in 20-hydroxyecdysone protects mice from diet-induced obesity and modulates adipokines expression.Obesity (Silver Spring).2012;20(2):270-277.
- Singh D.Quinoa (Chenopodium Quinoa Willd).Scientific Publishers.2019.
- Navruz Varlı S, Sanlier N.Nutritional and health benefits of quinoa (Chenopodium quinoa Willd.).J. Cereal Sci.2016;69:371-376.
- Maradini-Filho AM.Quinoa: Nutritional Aspects.J Nutraceuticals Food Sci.2017;2(1).1-5.
- Zevallos VF, Ellis HJ, Suligoj T, et.al.Variable activation of immune response by quinoa (Chenopodium quinoa Willd.) prolamins in celiac disease.Am J Clin Nutr.2012;96:337-344.
- Ulbricht CE.Natural Standard: Herb and Supplement Guide, An Evidence-Based Reference.Elsevier;2010.
- Pakso P, Zagrodzki P, Barton H, et.al.Effect of quinoa seeds (Chenopodium quinoa) in diet on some biochemical parameters and essential elements in blood of high fructose-fed rats.Plant Foods Hum Nutr.2010;65(4):333–338.
- Gordillo-Bastidas E, Diaz-Rizzolo DA, Roura E.Quinoa (Chenopodium quinoa Willd), from Nutritional Value to Potential Health Benefits: An Integrative Review.J Nutr Food Sci.2016;6(3):1-10.
- Crocker B.Betty Crocker 20 Best Quinoa Recipes.Houghton Mifflin Harcourt.2014.
- Kennedy D. Eat Your Greens: The Surprising Power of Homegrown Leaf Crops.2014.
- Keough KE. Sugar-Free Gluten-Free Baking and Desserts: Recipes for Healthy and Delicious Cookies, Cakes, Muffins, Scones, Pies, Puddings, Breads and Pizzas.2009.
- Sonoma Press.Quinoa: The Everyday Superfood: 150 Gluten-Free Recipes to Delight Every Kind of Eater.2015.
- Ruales J, Grijalva Y, Lopez-Jaramillo P et.al. The nutritional quality of infant food from quinoa and its effect on the plasma level of insulin-like growth factor-1 (IGF-1) in undernourished children.Int J Food Sci Nutr.2002;53:143-54.
- Konishi Y, Arai N, Umeda J, et al. Cholesterol lowering effect of the methanol insoluble materials from the quinoa seed pericarp. Hydrocolloids (Pt 2) 1999:417-422.
- Li L, Lietz G, Bal W, Watson A, Morfey B, Seal C. Effects of Quinoa (Chenopodium quinoa Willd.) consumption on markers of CVD risk. Nutrients. 2018;10(6):777.
- Burrieza HP, Rizzo AJ, Vale EM, Silveira V, Maldonado S. Shotgun proteomic analysis of quinoa seeds reveals novel lysine-rich seed storage globulins. Food Chem. 2019;293:299-306.
- Harvard T.H. Chan. The Nutrition Source. Quinoa.
- FAO. Nutritional Value.
Disclaimer
The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.