Health Benefits of Quinoa

The American Institute for Cancer Research suggests eating quinoa as a whole grain substitute that is different from whole wheat, oats and brown rice but still contains important nutrients and the fiber necessary for good health. Studies show that people who eat at least three servings of whole grains a day more easily maintain a healthy weight and have a lower risk of heart disease, diabetes and cancer.

History

Quinoa is native to the Andes Mountains of Bolivia, Chile and Peru, according to the New Crop Resource Online Program through Purdue University. It was a staple food of the Inca people that was eaten for more than 5,000 years and still remains an important food crop for that region. According to the American Institute for Cancer Research, quinoa is commonly referred to as a grain but the individual grains are actually the plant's seeds. It has a delicate taste with a mild, nutty flavor and can be used much like rice in salads or casseroles. There are many varieties of quinoa available ranging from pale ivory to yellow and even purplish black.

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Nutritional Value

Quinoa is a highly nutritious food and has been compared to the value of dried whole milk by the Food and Agriculture Organization of the United Nations. Quinoa is an excellent source of high-quality protein as it contains all of the essential amino acids. One cup of cooked quinoa contains 8.14 g of protein, has a low sodium content and is rich in calcium, phosphorus, magnesium, potassium, iron, copper, manganese and zinc.

Health Benefits

The Mayo Clinic promotes the use of alternate protein sources such as quinoa since people who eat mainly plant-based diets generally have lower blood cholesterol and blood pressure levels along with a reduced risk of heart disease, obesity and type 2 diabetes. Quinoa is suggested as one of the high-protein options for increasing the number of meatless meals without cutting back on adequate protein.

Gluten-Free

Those who suffer from celiac disease have a toxic reaction when eating foods that contain gluten which eventually causes damage to the small intestine. Gluten is found in all forms of wheat as well as related grains such as rye and barley. One of the most valuable qualities of quinoa is that it is a gluten-free food.