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7 Surprising Benefits of Quinoa You Never Knew

7 Surprising Benefits of Quinoa You Never Knew

Do you know how to pronounce quinoa? Click on this link and you’ll hear it. It sounds like “keen-wa.” The Food and Agricultural Organization (FAO) decided last year that 2013 should be the International Year of the Quinoa because it is such a highly nutritious food. That certainly made it trendy and it suddenly became cool to serve it to guests. Recipes like quinoa tabbouleh (instead of bulgur wheat), salads of every description, soups, and even meatballs (using pork), all became the rage.

Quinoa is a gluten-free grain. It is now becoming enormously popular even though it has been around for over 4,000 years! One reason is that it has twice the quantity of protein as rice. It also has no less than nine amino acids. However, it must be said that it is not as rich in protein when compared to one serving of lentils, which contain 13 grams. Quinoa contains about half that, while a beef steak has 26 grams.

Here are 7 surprising health benefits of quinoa:

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1. Helps reduce cholesterol

Take one cup of this grain (185 grams). You will be surprised to discover that it contains 0 mg of cholesterol and a very small amount of salt (13 mg, which is just 1 percent). Cutting down on meat and dairy, which raise cholesterol levels, will reduce your chances of getting a heart attack or a stroke. You can easily opt for a quinoa salad instead of bacon and eggs.

2. Contains twice as much fiber as other grains

If you have enough fiber, you are going to avoid a lot of health problems such as constipation, diabetes and obesity. Compared to other grains such as wheat, barley and farro, quinoa has twice the amount of fiber.

3. It’s a great source of riboflavin

Quinoa has loads of vitamins but it has one in particular that is really useful in maintaining energy levels. This is vitamin B2 and is also known as riboflavin. It can help to break down the carbohydrates and fats. If you get enough vitamin B2, you will be more energetic and also have better skin, sharper vision and stronger nerves.

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4. High levels of magnesium

This marvelous grain has high levels of magnesium. If you suffer from cramps in bed, like I do, then lots of magnesium is the answer. This happens to me in hot weather and the reason is that my levels of magnesium are depleted through sweating. This affects the nerves, which contract the muscles. You need anything from 300mg to 600mg of magnesium a day. Just another reason to add quinoa to your diet on a regular basis.

5. Helps in the weight-loss battle

As I mentioned above, the high fiber content makes you feel fuller on a lower number of calories.

One typical serving of quinoa has about 170 calories, which compares very favorably with a serving of pasta at about 370 calories. You can keep the calorie count low by adding salad or vegetables. You can still get up from the table feeling reasonably full but with a much lower energy intake. You are getting all the nutritional value of quinoa as well in that its range of vitamins and minerals is second to none.

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6. Keeps your blood sugar levels steady

In order to avoid getting diabetes, it is imperative that you keep your blood sugar (glycemic index) levels low. It is shocking to realize that 6 million out of the 24 million  Americans who have diabetes, are completely unaware that they have this disease.

Simple carbohydrates (like bread, cakes and pasta) will increase your blood sugar levels and you will get cravings for more sweet things. But if you use a whole grain like quinoa, then the fiber content slows down the whole process and there are no spikes in blood sugar. That means that the insulin process is under no strain. Your chances of getting diabetes are therefore reduced.

7. It improves memory

Our brains love sugar and fat to keep them going. In fact, the brain is made up of 60% fat, but we need to feed it the right types of fat (olive oil, fish and nuts) and other minerals to keep dementia and loss of memory at bay. But the best brain-protecting compounds are flavonoids. Fortunately, quinoa was found to have a very high levels of this vital brain food. Add quinoa to your diet to keep your memory sharp.

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Have you tried quinoa yet? What did you think of the grainy, nutty flavor? Let us have your favorite recipes too in the comments below.

Featured photo credit: Quinoa, Black Beans and Mango Salad/Tomatoes and friends via flickr.com

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on February 11, 2021

The 20 Most Creative Instagram Accounts That Will Inspire You

The 20 Most Creative Instagram Accounts That Will Inspire You

Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

Here are our 20 top creative Instagram accounts that you should be following today.

1. Humans Of New York

Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

 2.  Paris in Four Months

Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

3. Civilized Caveman Cooking

George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

4. Andrew Knapp

Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

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5. Idafrosk

Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

6. GrandmaBetty33

Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

7. Maya_on_the_Move

Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

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8. Leoleoparis

Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

9. Jacob Santiago

Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

10. Julie’s Kitchen

Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

11. iloveplaymo

iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

12. “Red” Hong Yi

Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

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13. Alexis Diaz

A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

14. Murad Osmann

Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

15. Simone Bramate

Simone Bramate is a storyteller who just so happens to take delightful photos as well.

16. Willie Kessel

Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

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17. Nick Ulivieri

Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

18. Jo Jerry

Jo Jerry’s landscape photos around Santorini, Greece, make you want to book a flight immediately. The bright colors and simplicity in the images make his photos stand out from the rest.

19. GoPro

GoPro uses fan-sourced images on their account that are all captured with a GoPro. Creativity to the max is used in these images and range from the grocery store to incredible surf.

20. Vin Farrell

Vin Farrell is a creative who works on the agency side for large clients and has a knack for photography. His iPhone captures amazing aerial images around NYC and the world.

Featured photo credit: Andy via flickr.com

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