Why is the tiny grain quinoa hailed as the world's "superfood"?

Quinoa has long been touted as one of the healthiest foods in the world .

Although often used as a substitute for rice or wheat, quinoa is not technically a true grain but a “pseudocereal” – a plant that produces starchy seeds that are used in a similar way to cereals. It also belongs to this group, which includes buckwheat and amaranth.

Quinoa is gluten-free, high in protein, and one of the few plant foods that provides all nine essential amino acids. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E, and many beneficial antioxidants.

Ancient grain becomes 'global superfood'

Quinoa has a history that dates back thousands of years to the Inca civilization in South America. However, it is only in recent decades that this grain has gained world recognition and been dubbed a “superfood.”

Quinoa comes in three popular varieties: white, red, and black quinoa. They are often grown organically, in keeping with modern healthy food demands.

The nutritional value of quinoa is highly appreciated internationally. NASA has researched the possibility of using quinoa as a crop in space thanks to its outstanding nutritional content and ease of cultivation.

The United Nations even declared 2013 the “International Year of Quinoa,” to celebrate the grain’s potential to contribute to global food security.

Treasure trove of precious plant compounds

The benefits of quinoa come not only from its vitamins and minerals, but also from its powerful antioxidant compounds. The most prominent are the flavonoids quercetin and kaempferol, which are found in high amounts in quinoa – even higher than cranberries.

Quinoa comes in three varieties: white, red, and black. (Photo: iStock)

These compounds have been shown to have anti-inflammatory, antiviral, anticancer, and antidepressant effects in numerous animal studies, opening up the prospect of wide-ranging applications in human health.

Outstanding fiber content

Quinoa contains more fiber than most grains: 10-16g fiber per 100g dry grain (equivalent to 17-27g per cup). When cooked, the fiber content decreases as the grain absorbs more water, but it is still significant.

About 2.5g of soluble fiber per cup of boiled quinoa helps reduce blood sugar, lower cholesterol, increase satiety and support weight loss. This is a big plus compared to many other starchy foods.

Great choice for gluten-free diets

Quinoa is a great candidate for a gluten-free diet. Compared to tapioca, potatoes, corn, or refined rice, quinoa provides more nutrients and antioxidants, improving the nutritional value of your diet.

Rare source of complete protein

Unlike many plant foods, quinoa contains all 9 essential amino acids, including lysine - which is often lacking in grains. Thanks to that, quinoa is classified as a complete protein, extremely valuable for vegetarians, vegans or those who want to diversify their protein sources.

Helps balance blood sugar levels

Quinoa has a low glycemic index (GI), which helps prevent rapid spikes in blood sugar levels, which are linked to type 2 diabetes, obesity, and heart disease. However, it is important to note that quinoa still contains a significant amount of carbohydrates, so it is not suitable for a strict low-carb diet.

Rich in essential minerals

A 185g serving of quinoa provides around 30% of your daily magnesium needs, as well as plenty of potassium, zinc and iron – nutrients that many people lack in the modern diet.

Quinoa is very easy to prepare and can be cooked like rice. (Photo: iStock)

However, quinoa also contains phytic acid, which can reduce mineral absorption. The solution is to soak or sprout the grain before cooking, which increases bioavailability. Additionally, the high oxalate content can be problematic for people prone to kidney stones.

Helps improve metabolism

Some studies have shown that replacing gluten-free bread and pasta with quinoa can reduce blood sugar, insulin, and triglycerides. While more evidence is needed, early results suggest that quinoa may have significant benefits for metabolic health.

A powerful storehouse of antioxidants

Compared to 10 grains and legumes, quinoa has the highest antioxidant content. In particular, sprouted quinoa also enhances antioxidant activity, promising a major role in preventing aging and many chronic diseases.

Weight loss support

Thanks to its high protein, high fiber, and low glycemic index, quinoa promotes satiety, boosts metabolism, and reduces appetite. Although there is no direct research on its impact on weight, these properties suggest that quinoa may be effective in supporting weight management.

Flexible in processing

Cooked quinoa has a light, nutty flavor, a refreshing aroma, and a slightly chewy texture, like rice. You can eat quinoa as a side dish, replace white rice in the main meal, or combine it with salad, eggs, meat, or fish to create a complete meal.

Quinoa is easy to eat and can be used to make many delicious dishes. (Photo: iStock)

Quinoa can also be used as an ingredient in porridge, soups, desserts or baked goods.

When cooking, it is necessary to rinse to remove the saponin layer - the compound that gives quinoa its bitter taste. This makes quinoa a convenient and delicious choice in any diet.

With its outstanding nutritional value, ability to provide complete protein, rich in fiber, minerals and antioxidants, quinoa deserves to be called a “superfood.”

(Vietnam+)

Source: https://www.vietnamplus.vn/vi-sao-hat-nho-be-quinoa-duoc-ton-vinh-la-sieu-thuc-pham-cua-the-gioi-post1058147.vnp