7/14/2023 0 Comments Rainbow dash jar storyMay have beneficial effects on metabolic health Rinsing, soaking, and sprouting helps reduce these antinutrient compounds.ħ. Quinoa is very high in minerals, but it also contains some antinutrients like saponins and phytic acid. This could cause concerns if you have recurring kidney stones because oxalates can contribute to this condition ( 17, 18). However, by rinsing, soaking, or sprouting the quinoa prior to cooking, you can reduce the antinutrient content and make these minerals more bioavailable ( 16). These can bind with certain nutrients like iron and magnesium and reduce their absorption ( 16). It’s important to note that quinoa contains antinutrients, including: Regularly eating quinoa can help you meet your needs for magnesium, potassium, iron, fiber, and folate, a vitamin that’s especially important during pregnancy due to its role in fetal growth and development ( 14). Quinoa is high in fiber, plus several vitamins and minerals that are low in many people’s diets. Not getting enough fiber can affect your health in a number of ways ( 15). Plus, studies estimate that 95% of American adults and children don’t consume the recommended amount of fiber. Many people don’t get enough of certain important nutrients.įor example, studies show that many children and adults don’t consume enough vitamins and minerals, including folate, potassium, iron, and magnesium ( 13, 14). Adding more fiber-rich foods into your diet can help support gut health, body weight maintenance, and more.Ħ. Quinoa is high in fiber, a nutrient that’s important for health. Pairing high fiber foods like quinoa with high protein foods can help you feel full and may help keep your portion sizes in check ( 9). Fiber helps promote feelings of fullness. Plus, eating a high fiber diet can support a body weight that’s healthy for you. Quinoa contains more fiber than several other popular grains, like brown rice.įor example, a 1-cup (195-gram) serving of cooked brown rice contains 3.51 grams of fiber, which is 1.67 grams less than the same serving size of quinoa ( 8).Īdding fiber-rich foods like quinoa into your diet can help support your digestive health by promoting regular bowel movements and fueling beneficial bacteria in your gut ( 9). That’s about 18% of the current 28-gram DV ( 4). Quinoa contains flavonoids, including quercetin and kaempferol, which have powerful antioxidant and anti-inflammatory effects in the body.Īnother important benefit of quinoa is its high fiber content.Ī 1-cup (185-gram) serving of cooked quinoa contains 5.18 grams of fiber. Quercetin and kaempferol have anti-inflammatory qualities and act as antioxidants in the body, meaning they help protect cells from damage caused by unstable molecules called free radicals ( 6).Ĭonsuming more flavonoid-rich foods like quinoa may help promote overall health and protect against certain diseases and overall mortality ( 7).īy including nutritious foods like quinoa in your diet, you will significantly increase your total intake of these and other antioxidant compounds. These are the main flavonoids found in quinoa ( 6). Two flavonoid plant compounds that have been particularly well studied are quercetin and kaempferol. The health effects of real foods go beyond the vitamins and minerals they provide.įor example, quinoa contains several plant compounds that may benefit health in a number of ways. Contains antioxidant and anti-inflammatory plant compounds It’s loaded with many important nutrients, including fiber, protein, folate, and magnesium.Ģ. Quinoa is an edible seed that has become increasingly popular. It’s also rich in fiber and protein, nutrients that play an important role in helping you feel full ( 5). Quinoa is a good source of a number of important nutrients, including folate, magnesium, zinc, and iron. Here is the nutrient breakdown for 1 cup (185 grams) of cooked quinoa ( 4): There are many types of quinoa, including red, black, and white ( 3). Other examples of pseudocereal grains include buckwheat and amaranth ( 2). In other words, it is basically a seed that is prepared and eaten similarly to a grain. These seeds are what we call quinoa - pronounced KEEN-wah.Īlthough it’s usually lumped in with cereal grains, like oats and barley, quinoa is actually a pseudocereal grain ( 2). Quinoa is a grain crop grown for its edible seeds.
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