Health benefits of quinoa

QUINOA, a non-grassy plant used in much the same way as cereals and grains, is widely growing in popularity, dubbed as the super grain of the future because of the plethora of health benefits associated with it.

But the ancient grain, which was known to the Incas as “the mother of all grains”, remained unpopular until 2013 when the Food and Agricultural Organization declared “The International Year of the Quinoa” even though it had been cultivated for thousands of years.

But why has quinoa gained so much popularity and in so little time?

Dietician and nutritionist Jenelle Solomon says the demand for quinoa, even in Jamaica, has soared because successive research has found that it has lived up to its name as the superfood.

“It’s on everyone’s lips because it is a power food. People who are looking to a vegan diet and those who generally desire a healthier diet are now looking to quinoa and we cannot blame them. In fact, it is on our [nutritionists and dieticians] recommended list of foods because of its nutritional value as well as its association with a decrease in the risk of many health complications,” Solomon explained.

Solomon shares several reasons why quinoa is so good:

Very high in fibre

“Because it is a high insoluble fibre whole grain it will help with satiety, therefore it would make a person feel fuller for a longer time,” Solomon said. This, she says, contributes to weight loss because the body cannot easily break insoluble fibres down. She also pointed out that fibre is important to maintaining a healthy digestive system.

Contains all nine essential amino acids/high in protein

“Quinoa falls into a very rare category of plants which comprise nine essential amino acids and so it is considered a complete protein. So it can be used as a protein substitute and it has surfaced in our culture because of the vegetarian and self-consciousness movements that are being promoted. This makes it easier for people to reduce their intake of meats high in protein without feeling they are exposing themselves to problems brought on by a protein deficiency,” Solomon explained. She noted that unlike other whole grains, quinoa has a higher ratio of protein to carbohydrate which makes it the healthiest of whole grains. Also, because of its high protein value, this causes it to naturally boost the metabolic rate.

Gluten-free

“Quinoa is a natural gluten-free cereal. It contains iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E and fibre, which makes it perfect for gluten-free diets. It is also a great ingredient to substitute for flour, for example, in the production of foods such as bread and pasta for those people who are gluten intolerant,” Solomon said. Additionally, people with Celiac disease which is exacerbated by the use of gluten could always explore quinoa as an alternative.

Helps with other health conditions

“There are numerous studies showing that soluble fibre can help reduce blood sugar levels, lower cholesterol, increase fullness and help with weight loss. Quinoa contains heart-healthy fatty acids, which help with reducing the risk of cardiovascular diseases,” Solomon stated. She added that it is also high in magnesium which helps to regulate the blood glucose levels and supports your immune system, thereby helping with the control of type-two diabetes. Its high potassium content has also been linked to the control of hypertension. Potassium, Solomon said, is one of those few trace minerals that helps with the reduction of blood pressure because it counters the effect of sodium. Obesity, she noted, is another of the health conditions it tackles, because of its high fibre content. This helps to absorb and dispel excess fat from the body.

High vitamin E content/very high in antioxidants

“You don’t have many whole grains that have this high a content of vitamin E. Vitamin E is a natural antioxidant and so it fights against free radicals and protects the body against damaged tissues,” Solomon said. She advised that antioxidants fight against cancerous cells, and so any food rich in antioxidants is something you would want to include in your diet.