Quinoa one of the world's healthiest foods

Quinoa is a flowering plant in the amaranth family that is grown for its edible seeds. It is pronounced KEEN-wah. Technically quinoa isn't a cereal grain. It's actually a seed which is prepared and eaten like a grain.

Quinoa is an ancient plant that was a staple food crop for the Inca Empire. The Incas referred to it as the "mother of all grains" and believed it to be sacred.

There are three main types: white, red and black. Although quinoa seed has been consumed for thousands of years in Andes mountains of South America, its popularity has mushroomed  in recent years. Since its benefits to health became known and verified by nutritionists it has become a trendy superfood.
 These include:

 Quinoa is Highly Nutritious

One cup (185 grams)of cooked quinoa contains:
Protein: 8 grams.
Fiber: 5 grams.
Manganese: 58% of the RDA.
Magnesium: 30% of the RDA.
Phosphorus:28% of the RDA.
Folate: 19% of the RDA.
Copper: 18% of the RDA.
Iron: 15% of the RDA.
Zinc: 13% of the RDA.
Potassium: 9% of the RDA.
Over 10% of the RDA for vitamins B1, B2 and B6.
Small amounts of calcium, B3 (niacin) and vitamin E.
Quinoa is one of the healthiest foods in the world. It's loaded with potent plant antioxidants with numerous health benefits. It has a total of 222 calories, with 39 grams of and just four grams of fat. It also contains a small amount of omega-3 fatty acids.

Quinoa seed is non-GMO and usually grown organically. Though it's not a grain, it still counts as a whole grain food.  Another important benefit of quinoa is that it is high in fiber.

 The soluble fiber content is about 2.5 grams per cup (or 1.5 grams per 100 grams), which is still  a good amount. Numerous studies have shown that soluble fiber can help reduce blood sugar levels, lower cholesterol, increase fullness and help with weight loss.

Quinoa is gluten-free. Quinoa is naturally free of gluten and using it instead of typical gluten-free ingredients can increase the antioxidant and nutrient value of a gluten-free diet. A gluten-free diet can be healthy, as long as it is based on nutritious foods. Many "gluten free" foods however contain refined starches  which are no better than their gluten-containing counterparts, because gluten-free junk food is still junk food.

Quinoa is a complete protein, containing all  of  the Essential Amino Acids. Although many plant foods are deficient in one or more amino acid, such as lysine, quinoa is an exception. With eight grams of quality protein per cup of seeds, quinoa is an excellent plant-based protein source for vegetarians and vegans. Quinoa is high in protein compared to most plant foods. It also contains all the essential amino acids that we need.

Quinoa has a glycemic index of 53, which is considered low. The glycemic index is a measure of how quickly foods raise blood sugar levels. The fact that quinoa has a low glycemic index is another important feature, because choosing such foods has been linked to reduced calorie intake. It is known that eating foods that are high on the glycemic index can stimulate hunger and contribute to obesity. Such foods have also been linked to many chronic Western diseases that are so common today, like type 2 diabetes and heart disease.

There are many nutrients  lacking in the typical modern diet . This is particularly true of some minerals, especially magnesium, potassium, zinc and (for women) iron. Quinoa is high in all  four of these. It is especially high in magnesium, with one cup supplying about 30% of the RDA.

Quinoa also happens to be quite high in antioxidants,  substances that neutralize free radicals and are believed to help fight aging and many diseases. One study looked at antioxidants in ten foods, including five cereals, three pseudocereals and two legumes. Out of all ten, quinoa had the highest antioxidant content.

In order to lose weight, we need to take in fewer calories than we burn. It is known that certain properties of foods can facilitate this process, either by boosting metabolism (increasing calories out) or reducing appetite (lowering calories in). Quinoa has several such features. It is high in fiber which can both increase metabolism and reduce appetite significantly. The high amount of fiber can also help to increase feelings of fullness, making you feel less hungry.

Quinoa is easy to incorporate into your diet, because it is  tasty and goes well with many foods.

Depending on the type of quinoa, it can be important to rinse it with water in order to get rid of saponins, which are found on the outer layer and can have a bitter flavor. However, some brands are pre-rinsed, so this may not always be necessary.

Quinoa is now readily available in most grocery stores.

It can be ready to eat in as little as 15-20 minutes:

• Put 2 cups of water in a pot, turn up the heat.
• Add 1 cup of raw quinoa seeds, with a dash of salt.
• Boil for 15-20 minutes.
• Eat.

It should have absorbed most of the water and gotten a fluffy look. If done right, it should have a mild, nutty flavor and a satisfying crunch.

Source: 11 Proven Health Benefits of Quinoa