Is Quinoa Overrated or a True Superfood?
Before we start talking about quinoa, here are feature updates you may have missed
⚖️ Weight sync with Apple Health: You can add weight sync with Apple Health
📸 Nutrition label scanner: The camera function is now optimized for Food, Nutrition Label and Other
🗂️ Meal log details: It’s now easier to see what is logged inside the meals.
Now onto our main food today; quinoa 🌱
Is Quinoa Overrated or a True Superfood?
Quinoa (keen-wa) has gained a lot of attention in recent years as a go-to superfood, but is it really as beneficial as people claim?
Nutritionally, quinoa stands out because it's one of the few plant-based sources of complete protein, containing all nine essential amino acids that your body needs for muscle repair and overall health.
It's also high in fiber, which aids digestion, and rich in minerals like magnesium, which supports heart health, and iron, which is vital for red blood cell production. With its load of antioxidants, quinoa can help fight inflammation and oxidative stress in the body.
A cup of quinoa (~185g) has roughly 220 calories, 4g of fat, 39g of carbs, and 8g of protein.
Some people, however, wonder if quinoa’s popularity is exaggerated. After all, it’s still a carbohydrate, and some might worry about its impact on blood sugar or weight. Fortunately, quinoa has a low glycemic index, meaning it releases energy slowly, helping to stabilize blood sugar levels and reduce energy crashes. This also means it helps keep you fuller for longer, which can be helpful for weight management. Quinoa is gluten-free as well, making it a great option for people with gluten sensitivities or celiac disease.
So, is quinoa worth the hype? Absolutely! Studies have shown that it can reduce the risk of chronic diseases like heart disease and type 2 diabetes due to its high nutrient content. Quinoa can be a fantastic alternative to refined grains like white rice or pasta, offering more nutrients and a feeling of fullness that lasts. Whether in salads, grain bowls, or as a side dish, quinoa can easily be a nutritious part of your daily diet.
Quinoa Health Benefits
Complete source of plant-based protein
High in fiber, aiding digestion and supporting gut health
Low glycemic index, helping to stabilize blood sugar
Contains antioxidant and anti-inflammatory plant compounds
Gluten-free, making it suitable for those with gluten sensitivities
Here are some healthy quinoa recipes with their calories and macros
Quinoa Lasagna (EatingWell)
Nutrition Facts per serving: 266 cal | 11g fat | 24g carbs | 19g protein
Easy Pesto Chicken Quinoa Bowl (EatingWell)
Nutrition Facts per serving: 327 cal | 21g fat | 15g carbs | 23g protein
20-minute Turmeric Quinoa and Edamame Salad (Instagram)
Nutrition Facts per serving: 546 cal | 21g fat | 66g carbs | 30g protein
