Brown rice has been my Go-2-Grain for many years. I think since high school (now don’t go asking how long ago that’s been!) But lately, I’ve been swapping my rice for quinoa and I’ve not been disappointed. I am crazy about this new grain! Though it’s not actually a grain at all. Some people dub it a pseudo-grain–it tastes like a grain and you can use it in place of whole grains like brown rice–but it’s actually a seed. And believe it or not, it’s a relative of spinach, chard and beets!
Grain or not, it’s definitely earned a place in my list of foods that love me back. I started using it for better gut health, but the more I read about quinoa, the more its benefits keep growing.
Protects Your Heart. Let’s start at the heart of the matter–better circulation. That’s the most important reason for any of us to want to eat more healthfully, right? And eating quinoa means lower levels of bad cholesterol which translates into a lower risk for atherosclerosis and coronary heart disease. Quinoa offers you this kind of protection because it is high in fiber. The soluble fiber in quinoa mixes with the bile acids in your liver. Your liver uses some of the cholesterol in your body to produce these bile acids. But when the bile acids are depleted, that’s when your liver steps in. It begins to pull cholesterol from your blood to produce these acids. So simply put, quinoa extracts cholesterol from the blood!
Another aspect related to heart health is inflammation. Researchers are now viewing this as the #1 factor in heart attacks and strokes. However inflammation is also a trigger for many other diseases, including auto-immune diseases such as lupus, arthritis and celiac disease. The fiber in quinoa produces butyrate, an important fatty acid that turns off genes that are related to inflammation. And then there’s the B vitamins which reduces homocysteine levels, an inflammatory marker for heart disease.
Protects You From Cancer. A recent report from Yale Cancer Center shows that adding quinoa to your diet can help fight cancer. This is because quinoa is rich in antioxidants–compounds that fight free radicals and other harmful substances that can cause cancer. Harvard University says a daily bowl of quinoa can literally save your life. A new study shows that eating a daily bowl of quinoa can reduce the risk of premature death by cancer.
Say Goodbye to Diabetes. Quinoa doesn’t raise blood sugar levels. Its high fiber content also helps you lose weight, which is often the #1 goal that can help reverse type 2 diabetes. And because quinoa is a complex carbohydrate that breaks down more slowly, it leads to more stable blood sugar levels in the body.
Improve Your Gut Health. Studies are repeatedly showing that good health begins in the gut. In this microbiome, friendly and unfriendly bacteria coexist. And when there is a healthy balance between the two, you will have better digestion, reduced inflammation, and even decreased anxiety and better brain function. Quinoa acts as a prebiotic in the body that feeds the microflora in the intestines. It also protects the mucous membranes as well as the linings of internal organs like the stomach. However, to enjoy this perk, always remember to rinse quinoa before cooking.
Build Stronger Bones.  Don’t scroll past this one, thinking it’s just for your grandma or grandpa. The stronger your bones are, the less accidents you will have later in life. I think of bones as a bank. Strong bony tissue is “deposited” through childhood, youth and young adulthood by getting sufficient vitamins, minerals and physical activity. One of those minerals is magnesium, essential for bone formation. One cup of quinoa provides 30% of the recommended daily allowance for this important mineral. Quinoa is also rich in protein (1 cup contains 9 grams of it), a nutrient that serves as a building block for strong and healthy bones.
Quinoa is also easy to prepare. I like to make white or red quinoa in my Instant Pot. I usually cook up 3 cups of quinoa using 4 1/2 cups of water (a good ratio is 1 cup quinoa to 1.5 cups water). I cook on high, using the manual button, for 1 minute, then let the steam naturally release for 10 minutes. I then turn off the pot, fluff up the quinoa and serve immediately.
You can also make quinoa very easily on your stovetop. Rinse the quinoa in a fine-mesh sieve or colander until the water runs clear. Then move the quinoa into a medium saucepan or pot. Add 2 cups of water for each cup of quinoa. Cover and bring to a boil (this should take about 15 minutes). Set aside for 5 minutes, then fluff up the quinoa and serve. Whichever way you make it, you can enjoy quinoa with cooked beans and vegetables on top. I use quinoa in the same way I would rice–for casseroles, to stuff peppers, in salads. I even eat it for breakfast! I love how tender it is and how versatile! And all these perks keep me coming back for more!
