I am proud to say that Quinoa was “invented” in my culture since it is an Andean grain that originated in Peru and Bolivia in South America. I’ve known that Quinoa is good for you but I didn’t know that it was this good until later in life. Quinoa is very unique because it is the only plant-based food that contains all of the essential amino acids. Amino acids are the building blocks of the proteins that make up our muscles, bones, skin and blood. The nine amino acids classified as “essential” must be obtained from food daily since our bodies cannot produce or store them and quinoa provides all nine of them. In addition, Quinoa is very high in fiber. Here are five potential benefits of Quinoa to our bodies as well as ways to prepare it.
Might Contain Anti-Cancer Properties
Quinoa's antioxidant compounds, phenolic compounds, polysaccharides and saponins may have anti-inflammatory and antioxidative effects, according to a 2021 study published in Food Frontiers. Laboratory studies on polysaccharides suggest that these components may help protect cellular health and prevent certain types of cancer, such as liver and cervical cancers. However, more research is needed to confirm this in humans. Not sure about you but this tells me that I should continue to eat Quinoa.
May Reduce Inflammation
Quinoa’s polysaccharides and saponins are not the only antioxidant compounds found in it. Quinoa also contains flavonoids and polyphenols. The antioxidant properties of these compounds may help protect your cells from oxidative damage and reduce inflammation, according to a 2023 review published in Antioxidants. Well, guess what I will be eating for dinner tonight!
Can Help Regulate Blood Sugar
The nutrients in Quinoa may also be beneficial in regulating blood sugar. In a small study, participants over 65 with blood glucose levels between 100 and 125 mg/dl consumed Quinoa for four weeks—the results indicated a significant reduction in glucose and slight weight loss, according to the 2022 study published in Nutrients. The researchers suggest that eating Quinoa to replace other complex carbohydrates may be a preventive measure against type 2 diabetes. Protein and fiber contribute to Quinoa's low glycemic index. Phenolic compounds are also present, slowing carbohydrate digestion to prevent a high post-meal glucose spike. This is just another great potential benefit of eating Quinoa. 
May Smooth Digestion
Quinoa is very high in fiber, a critical nutrient for healthy digestion. Eating Quinoa may also increase healthy bacterial growth in the gut microbiome since fiber helps nourish those beneficial bacteria. Are you yet convinced that Quinoa is good for you?
May Lower Cholesterol
People susceptible to heart attack, cardiovascular disease and stroke can benefit from eating more Quinoa to help manage their cholesterol levels as well as to help maintain a healthy weight. The fiber content found in Quinoa may help reduce LDL cholesterol levels. Additionally, Quinoa's ample omega-3 fatty acids may have a significant positive impact. Quinoa is really a food with superpowers.
Ways to Prepare Quinoa
There are many ways to prepare Quinoa, some of the most common ways is to eat it are in salads, as a side dish, in grain bowls, in soups and in baked goods but my favorite way to eat Quinoa in Peruvian style is as a stew. The stew can be very elaborate with many ingredients like yellow potatoes, onions, garlic and tomatoes or very simple for a quick meal. To prepare the simple version of the stew dish, I simmer diced garlic on olive oil and add paprika, then I add the washed Quinoa and add water and salt. Bring it to a boil and immediately turn it to low. After this, you will need to keep an eye on it and mix it occasionally. Add more water if the Quinoa dries too fast, cover and allow it to cook until soft. I serve it with white rice and either salmon or steak.
You can find Quinoa in most supermarkets and membership-only warehouse clubs but if you prefer to buy it on Amazon, here is an excellent organic Quinoa from the Viva Naturals Organic brand. It is a 4 lbs. bag for $17.99:
Amazon: Viva Naturals Organic Quinoa, 4 lb - Plant Based Protein #ad
After reading this blog, are you ready to give Quinoa a try? Even if you don’t love it at first, don’t give up on it as it takes time to get adjusted to new flavors. However, knowing the potential health benefits, it might be worth implementing it into your diet. And for the love of food, have a great day!
Reference: EatingWell.com
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