Quinoa for weight loss: Advantages of including quinoa in your diet and top three recipes to try! | The Times of India (2024)

Quinoa is a complete protein diet food and contains essential amino acids. It makes up your muscles, bones, skin and blood. the fiber in quinoa helps in controlling cholesterol and blood sugar levels, it also lowers the risk of diabetes and heart diseases. However, if you are consuming this seed for the first time you may get an impression of fad diet or whether it is really beneficial. However these seeds are full of nutrition and healthy.

You can eat one-two cups of cooked quinoa in a day. You should avoid eating it if you experience stomachache, itchiness or vomiting after consuming it. A study by Harvard Public School of Health has reported that eating a bowl of quinoa daily is healthy and without any side effects.

1.Quinoa is gluten-free

It is naturally free of gluten and helpful to those who are intolerant to gluten. Quinoa is the best for such people as when it is replaced with white rice it is a wholesome meal as it provides your body with protein, iron, fibre and calcium. So you can eat a balanced dish that is also gluten-free.

2.GI value of quinoa is low

Since the glycemic index value of quinoa is low, it does not raise your blood sugar levels. So quinoa provides lasting energy due to low GI value and good for your health.

3.Quinoa is full of minerals

Quinoa has minerals like zinc, magnesium and iron which are essential for a healthy body. These minerals prevent the body from fatigue, insomnia, headache, muscle cramps, anemia, diabetes and many more.

4.It helps in weight loss

The high protein content in quinoa keeps you full for a long time and aids in weight loss. The insoluble fibre in it gives a feeling of satiation, therefore it’s advised to eat quinoa for breakfast. It also increases the metabolic rate and helps to decrease food cravings and calorie intake thus supporting the weight loss process.

5.Plant- based protein

Quinoa is a source of plant-based protein and amino acids. 100 grams of Quinoa has all 9 amino acids and 8 grams protein, that are essential for a healthy body. It makes a complete diet which also helps in weight loss while retaining the muscles at the same time.

1.Quinoa with vegetables- Wash and boil quinoa and keep it aside. Now wash and cut veggies and herbs of your choice. Sautee the veggies and herbs in 1tsp olive oil, add lemon juice and salt to the veggies, mix it for a minute. Now add boiled quinoa, stir for a while and serve.

2.Quinoa salad- Boil quinoa, strain and keep it aside. Now take cucumber, onion, carrot, mint leaves, green chilly, lettuce and some roasted peanuts. Wash and chop them finely. Mix these vegetables with boiled quinoa, add a pinch of salt, pepper and few drops of lemon juice to it and serve.

3.Quinoa lentil salad- Boil quinoa and lentils, now add pomegranate to it and cook it for 2-3 minutes in a heated pan. Add chopped lettuce, capsicum, carrot and coriander leaves to it. Now add a drizzle of sweet lime and do the dressing with mustard seeds. Healthy salad is ready to eat.

The benefits of consuming quinoa seeds are immense and you can use them in the main course or salads. Eat quinoa in any form as it is sumptuous and healthy at the same time.

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