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Tag: Quinoa

  • Superfood of the Month: Uncovering the Health Benefits of Quinoa

    Superfood of the Month: Uncovering the Health Benefits of Quinoa

    Superfood of the Month: Uncovering the Health Benefits of Quinoa

    When it comes to choosing a nutritious superfood to boost our daily health, few grains can compete with the likes of quinoa. A powerhouse of protein, fiber, and antioxidants, this Andean ancient grain has taken center stage as the "new superfood of choice" and with good reason. In this article, we’ll delve into the world of quinoa and uncover the secrets to its immense health benefits.

    Nutritional Profile of Quinoa

    Before we explore the numerous advantages of quinoa, let’s start by analyzing its impressive nutritional profile. Per cup, cooked quinoa supplies a staggering array of vitamins and minerals, including:

    • Protein (8 grams): Making quinoa an ideal protein-rich breakfast or lunch option, particularly for vegans and vegetarians

    • Fiber (5 grams): Beneficial in reducing the risk of chronic diseases like heart disease, diabetes, and certain types of cancer

    • Antioxidants (Rich source): Responsible for fighting against oxidative stress and free radicals in the body, safeguarding us from degenerative disorders

    • Essential amino acids (Complete Protein): Including cystine, glithinine, lysine, arginine, tyrosine, threonine, serine, methionine, tryptophan, valine, histidine, glycine, glutamate, isoleucine, leucine, asparagine, glutamine

    • Iron: Playing a pivotal role in delivering oxygen throughout the body

    • Potassium: Help to control blood pressure by neutralizing sodium levels in the blood

    • Copper: Required for immune system functioning, anti-inflammatory responses, and antioxidant enzymatic activity

    In short, quinoa checks most of the nutrient boxes we desire, solidifying its standing as an impressive grain with tremendous nutritional potential.

    Reduced Risk of Chronic Diseases

    Thanks to quinoa’s formidable composition, including the above-discussed antioxidants and protein, our overall health will profit significantly, diminishing the odds of chronic ailments, such as:

    • Cardiovascular Disease (High in antioxidants): In an epic battle between our hearts’ cells and invading lipid molecules, antioxidants emerge triumphant, mopping up potential plaque-causing factors.

    • Cancer Prevention: Compounds contained in quinoa are proven effective against cell oxidation and may safeguard our cells against mutating or degenerative mutations.

    Further bolstered by the "Protein-Ticulate-Space," meaning "life-promoting and fertility-stimulating, which would aid fertility enhancement"

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  • Eat Quinoa and Lower Triglycerides?

    Eat Quinoa and Lower Triglycerides?

    How do the nutrition and health effects of quinoa compare to other whole grains?

    “Approximately 90% of the world’s calories are provided by less than one percent of the known 250,000 edible plant species.” The big three are wheat, corn, and rice, and our reliance on them may be unsustainable, given the ongoing climate crisis. This has spurred new interest in “underutilized crops,” like quinoa, which might do better with drought and heat.

    Quinoa has only recently been introduced into the Northern Hemisphere, but humans have been eating quinoa for more than 7,000 years. Is there any truth to its “superfood” designation, or is it all just marketing hooey?

    Quinoa is a “pseudograin,” since the plant it comes from isn’t a type of grass. “Botanically speaking quinoa is an achene, a seed-like fruit with a hard coat,” and it has a lot of vitamins and minerals, but so do all whole grains. It also has a lot of protein. As you can see below and in a series of graphs starting at 1:05 in my video Benefits of Quinoa for Lowering Triglycerides, quinoa has more protein than other grains, but since when do we need more protein? Fiber is what we’re sorely lacking, and its fiber content is relatively modest, compared to barley or rye. Quinoa is pretty strong on folate and vitamin E, though, and it leads the pack on magnesium, iron, and zinc. So, it is nutritious, but when I think superfood, I think of something with some sort of special clinical benefit. Broccoli is a superfood, strawberries are a superfood, and so is garlic, but quinoa? Consumer demand is up, thanks in part to “perceived health benefits,” and it has all sorts of purported benefits in lab animals, but there have been very few human studies. 

    The first trial was a before-and-after study of quinoa granola bars that showed drops in triglycerides and cholesterol, as you can see below and at 1:53 in my video, but it didn’t have a control group, so we don’t know how much of that would have happened without the quinoa. The kind of study I want to see is a randomized controlled trial. When researchers gave participants about a cup of cooked quinoa every day for 12 weeks, they experienced a 36 percent drop in their triglycerides. That’s comparable to what one gets with triglyceride-lowering drugs or high-dose fish oil supplements.

    Which is better, regular quinoa or red quinoa? As you can see in the graph below and at 2:22 in my video, the red variety has about twice the antioxidant power, leading the investigators to conclude that red quinoa “might…contribute significantly to the management and/or prevention of degenerative diseases associated with free radical damage,” but it’s never been put to the test. 

    What about black quinoa? Both red and black quinoa appear to be equally antioxidant-rich, both beating out the more conventional white variety, as you can see in the graph below and at 2:46 in my video. 

    The only caveat I could find is to inform your doctor before your next colonoscopy or else they might mistake quinoa for parasites. As reported in a paper, a “colonoscopy revealed numerous egg-like tan-yellow ovoid objects, 2 to 3 mm in diameter, of unclear cause,” but they were just undigested quinoa.

    For more on the superfoods I mentioned, check the related posts below.

    Isn’t fish oil important to heart health? Find out in my video Is Fish Oil Just Snake Oil?.



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