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

Quinoa has long been known 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. Buckwheat and amaranth are also in this group.

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. They are often grown organically, which fits in with modern healthy food demands.

The nutritional value of quinoa is highly appreciated internationally. NASA has studied the possibility of using quinoa as a crop in space due to its superior 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

Quinoa's benefits 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 many animal studies, opening up the prospect of wide-ranging applications in human health.

Outstanding fiber richness

Quinoa contains more fiber than most grains: 10-16g of fiber per 100g of 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 2.5 grams 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 the diet.

Rare source of complete protein

Unlike many plant foods, quinoa contains all nine essential amino acids, including lysine, which is often lacking in grains. This makes quinoa a complete protein, making it an excellent choice for vegetarians, vegans, or anyone looking 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 should be noted 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 clear benefits for metabolic health.

Powerful antioxidant storehouse

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 feelings of fullness, boosts metabolism, and reduces appetite. Although there is no direct research on its effects 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, use it as a substitute for white rice in the main meal, or combine it with salad, eggs, meat, and 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 cakes.

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 superior 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