Quinoa is one of those foods that’s touted for its numerous health benefits. It’s got good-for-you complex carbs, which help fuel your runs and other workouts so you won’t totally crash in the middle of them.
Here are six more reasons you should be adding this ancient grain to your diet on the regular.
1. Quinoa is packed with protein
Quinoa has way more of the muscle-building nutrient than most of the grain options you’ll find at the supermarket. Added bonus: It’s a complete protein, meaning it contains all the nine essential amino acids your body needs. Most plant-based proteins only have some of those key amino acids.
“Incorporating just one cup of quinoa a day into something like a grain bowl with other veggies or adding it to homemade soup will add 8 grams of protein,” says nutritionist Maggie Michalczyk, M.S., RD.
2. ...and fiber
You’ll get 5 grams of the filling nutrient per each one-cup serving. “Most Americans aren’t meeting the daily recommended amount of fiber [that would be 25 to 28 grams per day for an adult woman and 30 to 38 grams for an adult man, according to the Institute of Medicine’s dietary guidelines], so cooking with quinoa is a great way to get more,” says Michalczyk.
That fiber won’t just keep you regular, either. Since quinoa is low in fat and sugar and contains complex carbs, you’ll stay fuller longer.
3. Quinoa may help keep you at a healthy weight
That protein-fiber combo is super-satisfying—especially great if you’re trying to lose a few pounds, says Michalczyk. And research from the journal Current Developments in Nutrition has shown a link between quinoa consumption and a lower risk of obesity.
4. Quinoa is naturally gluten-free
If you have celiac’s disease or a gluten intolerance, you don’t have to suffer through pasta envy anymore—quinoa is a legit way to get your carbs in (way better than corn or rice flour, which don’t have as much nutritional value, says Michalczyk).
5. Quinoa totally has you covered in the vitamins and minerals department
Quinoa comes with a dose of iron and magnesium. “Magnesium is important for muscle contraction and relaxation, as well as bone health, and iron is extremely important for your red blood cells because it helps to carry oxygen from your lungs to the rest of your body,” says Michalczyk.
She recommends soaking quinoa in water before you cook it so your body can absorb even more of these key nutrients.
6. Quinoa may even help regulate your blood-sugar levels
Good news for your heart: “Quinoa has a low glycemic index, which is a measure of how quickly a food will raise your blood sugar,” says Michalczyk. And regular blood-sugar levels equal a lower risk for scary conditions like heart disease and diabetes, she explains.
runnersworld.com
