What is quinoa

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. Rinsing, scrubbing with water or soaking can also help reduce their levels if desired.

Oxalate is a compound found in several foods, including spinach, rhubarb and buckwheat. It can decrease the absorption of some minerals and can bind with calcium to form kidney stones 5. While oxalate does not cause problems for most people, those who are prone to developing these types of kidney stones may want to avoid foods that are high in it.

Phytic acid is found in a range of foods, including nuts, seeds and grains It can also be both positive and negative. On one hand, phytic acid has antioxidant effects and can block kidney stone formation. On the other hand, it can also block mineral absorption. This might raise the risk of deficiencies in an unbalanced diet.

Like other grains and legumes, quinoa contains some antinutrients. However, they do not cause problems for most people. Quinoa is very versatile and easy to prepare. It has a nutty flavor and a chewy, fluffy texture. You can cook it just like rice, with two parts liquid to one part quinoa. Simply bring the water to a boil, then reduce the heat and let it simmer for about 15 minutes. Fluff and serve. Quinoa can be used like any other grain.

It can be served plain, as a side dish or incorporated into other recipes. Quinoa flour can also be used in baking. Quinoa is a delicious whole grain packed with nutrients, fiber, protein and plant compounds. It has a unique flavor and is an easy way to add variety to your diet. However, its impressive nutrient profile and health benefits make quinoa an excellent addition to any diet. Grains are the edible seeds of plants called cereals.

This article takes a close look at grains and their health effects, both the good stuff and the…. Whole grains have many legitimate health benefits. This article lists the top nine benefits of whole grains, as well as who might want to avoid them. Sprouted grain bread is made from whole grains that have begun to germinate. Here are 7 impressive reasons why you should add sprouted grain bread to….

Getting your meals delivered can save major time on meal prep. Numerous foods are marketed as healthy but contain hidden ingredients. Here are 14 "health foods" that aren't as nutritious as you thought. If you're considering adding or removing meat from your diet, you may wonder whether meat is healthy. This article explores the environmental and…. Fluff with a fork. If the quinoa is too wet or you prefer a drier quinoa, drain the cooked quinoa in a strainer and return to the pot.

Cover and let sit for 15 minutes to dry out further. For easier cooking, quinoa can be prepared in a rice cooker with the same ratio of 1 cup quinoa to 2 cups water. Serve Prepare as a breakfast cereal by cooking the quinoa in milk or water. Stir in diced fresh fruit, cinnamon, and a tablespoon of nuts. Substitute quinoa in place of rice in stir-fries and sushi. Add a half to one cup of cooked quinoa to salads or soups for more heartiness.

Replace pasta with quinoa in pasta salad recipes. Pop quinoa similarly to popcorn. Place a 6-inch deep pot over medium-high heat. When the pan is very hot, add enough quinoa to cover the bottom of the pan in a single layer. Turn the heat to medium, then cover and shake the pot to ensure a more even temperature and less burnt seeds. Open the lid slightly a few times to allow steam to escape.

Continue shaking the pan until popping slows or you smell burning. Pour the grains onto a baking sheet to cool. So yes, in small quantities, quinoa can help you lose weight, but that is contingent on your portion consumption. Quinoa, as it seems, really is as healthy as we hear, especially when you practice portion control. And Sharp says it is also incredibly safe to eat consistently. Even so, this can be easily prevented before eating. Quinoa flakes, on the other hand, take no more than a minute and a half to cook, making them a great on-the-go breakfast or snack.

Quinoa works nicely on its own, as a substitute for rice, or tossed with other ingredients. With its subtle flavor profile and fluffy texture, the whole grain is super easy to spice up with different flavors, or slip into other ingredients.

Because of the mild taste, it can also be served savory or sweet. Quinoa flakes are much thinner than quinoa, so they add crunchy textures when baked, and creamy smooth textures when cooked. All in all, they are wonderful for a quick oatmeal substitute, a thin coating on chicken or fish, or an alternative to oats in baked goods. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Reviewed: July 8, Medically Reviewed.

What Is Quinoa Exactly? What Are the Nutritional Facts for Quinoa? Department of Agriculture USDA , 1 cup of cooked quinoa amounts to: calories 39 grams g of carbs 8g of protein 6g of fat 5g of fiber 1g of sugar 6. How Do You Cook Quinoa? Editorial Sources and Fact-Checking. United Nations Secretary-General. February 2, Dreibus, TC.

The Wall Street Journal. July 29, Quinoa — March Grain of the Month.