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Benefits of Quinoa: “The Supergrain of the Future”
The Quinoa plant is native to the Andean regions of Peru, Bolivia and Chile on the continent of South America. It was domesticated over 4,000 years ago when the Incas first realized that the Quinoa seed was fit for human consumption. The Quinoa Corporation calls Quinoa the “Supergrain of the Future”.
What’s so special about this amazing superfood? Here are the Facts: Quinoa vs Brown & White rice.
- Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all 8 Essential Amino Acids. Protein g’s - Quinoa: 13.1g, Brown rice: 7.5g, White rice: 6.6g (per 3.5oz of cooked food).
- Quinoa is close to one of the most complete foods in nature. An excellent source of Protein, packed with Complex Carbs and Dietary Fiber, this Vitamin & Mineral enriched “King of Grains” is a great alternative for a Vegetarian or Diabetic diet either as a main course or as a side dish.
- Quinoa is a Good source of Dietary Fiber. Dietary Fiber is soluble and helps in the reduction of Bad Cholesterol (LDL). Quinoa makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food. Fiber g’s - Quinoa: 5.9g, Brown rice: 3.4g, White rice: 0.0g (per 3.5oz of cooked food).
- Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron mg’s - Quinoa: 9.3mg, Brown rice: 1.8mg, White rice: 0.8mg (per 3.5oz of cooked food).
- Quinoa is rich in Magnesium. Magnesium may reduce Type 2 diabetes by promoting healthy blood sugar control. Magnesium mg’s - Quinoa: 210mg, Brown rice: 143mg, White rice: 35mg (per 3.5oz of cooked food).
- Quinoa contains Lysine. Lysine is mainly essential for tissue growth and repair, a great choice for those who workout regularly.
- Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.
- Quinoa has a high content of Manganese. Manganese is an Antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.
- Quinoa Carbohydrates (Carbs), Glycemic Index (GI) & Glycemic Load (GL). Quinoa is packed with Complex Carbohydrates (good Carbs) and has a low Glycemic Index and Glycemic Load (GL) which means that you will get lower amounts of sugars released at a more consistent rate - instead of peaks and valleys, to keep you going throughout the day. (per 5.5oz of cooked food).
Carbs, GI, GL
Quinoa: 25g, 53, 13
Brown Rice: 33g, 66, 22
White Rice: 38g, 72, 27