Fitness

Is Quinoa Good for Weight Loss? Nutrient, Types, and Dish

Quinoa is a gluten-free seed of an edible plant. It’s not a cereal grain. Quinoa is versatile grain enriched with nutrients and all nine amino acids. It can be used to make a variety of delicious dishes.
Is quinoa good for weight loss? Quinoa is fully loaded with fiber, antioxidants, and inflammatory components, which help in weight loss. For better results, eat 1 cup of cooked quinoa daily for weight loss. The low glycemic index of quinoa is essential for reduce harmful cholesterol levels and improve metabolism.
Quinoa contains phosphorus, manganese, iron, and magnesium, suitable for mental and physical health. Also, it has more calcium than milk and is fully loaded with protein.

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Nutrient Content in 1 Cup (185 grams) of Cooked Quinoa

Fiber- 5 g
Magnesium- 30% of the recommended daily allowance (RDA)
Protein- 8 g
Folate- 19% of the RDA
Iron- 15% of the RDA
Manganese- 58% of the RDA
Copper- 18% of the RDA
Potassium- 9% of the RDA

Can Eating Quinoa Help in Weight Loss?

Quinoa is the most favorite food nowadays, especially for weight watchers and fitness enthusiasts. Because eating quinoa make you feel fuller for a more extended period. Also, its antioxidants reduce blood fats known as triglycerides which may help in weight loss.
According to the research, it’s full of protein which may improve your overall health and help you maintain a healthy weight. Every cup of cooked quinoa contains 39g carbohydrates, 222 calories, 5g fiber, 4g fat, and 8g protein.

How Much Quinoa Should I eat a day for Weight Loss?

You can eat quinoa at any time, whether it’s breakfast, lunch, or dinner. But for better results, consume one cooked cup of this healthy food before going to bed because it is rich in magnesium and protein that relaxes the muscles and helps in sound sleep.

How to Eat Quinoa for Weight Loss?

You can eat quinoa with various healthy foods like salads, pasta, soups, and desserts. Its taste makes it easy for everyone to add it to their healthy diet plan. Also, You can easily pair it with other grains.

Following are the best ways to eat quinoa for weight loss:

  • Use quinoa instead of rice or bulgur with vegetables or lentils.
  • To remove the bitterness of quinoa, rinse it before cooking.
  • You can prepare it by adding two parts of water and 1 part of quinoa. For better taste, simmer it for 25 –30 mins.
  • Also, you can roast it, or you can use quinoa flour or flakes to prepare the tasty dishes of your choice.
  • You can use quinoa with salads and bread for weight loss.
  • First, cook and then cool quinoa to use as a base in your salad.
  • Also, you can use quinoa to add thickness to your smoothies.
  • For a healthy breakfast, add cooked quinoa in milk or low-fat yogurt.

What Makes Quinoa a Better Weight Loss Food?

Plenty of factors make quinoa a healthy weight-loss food, such as its antioxidant and anti-inflammatory content. Quinoa is getting popular rapidly all over the world for its weight loss properties.

Here’s why quinoa is the best food for weight loss.

1) Vitamins

Quinoa seeds contain all nine amino acids and vitamins like magnesium and calcium. Also, there is vitamin B 12 and iron content in quinoa, which is essential for weight loss. Vitamin b 12 is also known for energy production in our body.
If you have a deficiency of vitamin B, it may slow down the weight loss process because your body will not synthesize nutrients effectively.

2) Low in Calories

One serving of cooked quinoa contains 172 relatively low calories. You can even eat two servings of cooked quinoa without hesitation because two servings of this healthy grain have fewer calories than a single plate of pasta.
Also, for a better taste, you can pair it with salads, vegetables, chicken, or shrimp—low-calorie food help in losing weight quickly.

3) Dietary Fibers and Protein

Quinoa contains a high number of dietary fibers and proteins. These fibers and protein content make you feel fuller and satisfied when you eat quinoa. So, you’ll be less likely to eat a portion of unhealthy food.
For vegetarians, quinoa is the best food to add to the diet plan. Dietary fibers of quinoa bind with fat and cholesterol, which reduce your body’s fat and cholesterol absorption rate. This is why quinoa is the best food for weight loss.

4) Low Glycemic Index

The glycemic index of quinoa is very low. The Glycemic index indicates the effect of carbohydrates on your blood sugar levels. So, as we know, quinoa is low on the glycemic index. Diabetes patients can use this for weight loss.
It will not disturb the blood sugar level. It’s challenging to stay on your diet plan with an unbalanced blood sugar level. So, quinoa help maintain the blood sugar level and make it easy to follow your diet plan.

5) Healthy Carbs

A single cup of quinoa contains 39 grams of carbohydrates. It’s one of the main points of consuming quinoa for weight loss. It helps to control the glucose level in your blood. High blood glucose levels can cause harmful diseases like heart attack, stroke, type 2 diabetes. Also, it can increase the risk of weight gain.
The carbs content of quinoa increases the speed of the metabolic process, which helps in weight loss. Also, it uses body fat to generate energy for muscles, which leads to the speed-up of your body’s fat-burning process.

6) Gluten Free

Quinoa is a gluten-free food. So, it’s the best food to add to a diet plan for people intolerant to gluten. Gluten-free food increases the nutrition value and antioxidant properties of the food, which plays a vital role in weight loss and keeps your body healthy and active.
Those who want to avoid pasta, bread, and wheat because gluten items can enjoy quinoa. It’s a naturally gluten-free grain, which may improve your health.

7) Improve Gut Health

Quinoa contains actual prebiotic content, which improves gut health. Good bacteria in the gut use prebiotics to enhance the digestion system. A healthy gut and a sound digestion system are essential for weight loss. That’s why many people prefer to eat quinoa for weight loss.

8) Full of Antioxidants

The antioxidant content in quinoa is essential in fighting against harmful diseases such as cancer, heart attack, stroke, and diabetes. Antioxidants also improve the cardiovascular system, which improves heart health.
Quinoa has a higher number of antioxidants as compared to other cereals. Quinoa is not just good for weight loss, but it is also known for its nutritional benefits to make your diet healthier.
So, add quinoa to your diet immediately to improve your overall health and stay fit.

Types of Quinoa

There are three main types of quinoa: white quinoa, red quinoa, and black quinoa. Every kind of quinoa has its unique taste and nutritional properties. Also, cooking time, taste, and texture are different for each type of quinoa. Let’s explore each type to know more about it.

White Quinoa

White quinoa is easier to add to other dishes as compared to red and black quinoa. Also, it has a light flavor that will not dominate the taste of other ingredients. Once it is cooked, it becomes fluffier with the lightest texture. It takes less time to cook the white quinoa.

Nutrition Facts of White Quinoa

Calories- 170
Fat- 2.5 g
Cholesterol- 0 mg
Sodium- 0 mg
Carbohydrates- 29 g
Protein- 6 g

Red Quinoa

The texture of red quinoa is heavier than the white. Also, it has a more prominent nutty flavor. Many dietitians prefer to use red quinoa in cold salads due to its rich texture. Also, red quinoa holds its texture very well when it’s cooked. If you like the reddish color in your dish, then nothing can be better than red quinoa.

Nutrition Facts of Red Quinoa

Calories- 190
Fat- 2.5 g
Cholesterol- 0 mg
Sodium- 0 mg
Carbohydrates- 35 g
Protein- 6 g

Black Quinoa

This type of quinoa is relatively less common and difficult to find. As we all know, South America produced each type of quinoa. But the production of black quinoa is less than the other two types. The texture of black quinoa is similar to red. It has an earthier taste with a sweeter note than white quinoa. Moreover, it maintains its color and texture after being cooked.

Nutrition Facts of Black Quinoa

Calories- 170
Fat- 2 g
Cholesterol- 0 mg
Sodium- 5 mg
Carbohydrates- 32 g
Protein- 6 g
Potassium- 220 mg

Which Type of Quinoa is Best for Weight Loss?

Red quinoa is fully loaded with fiber, protein, antioxidants, and vitamins. The nutritional content of red quinoa is higher than the other white and black, and it’s the best for weight loss. It has multiple health benefits, such as it improves heart health and prevents cancer and other harmful diseases.

Quinoa Dishes for Weight Loss

We have listed down all the quinoa dishes for weight loss to help health-minded people out there. Are you ready to find a new go-to healthy meal for breakfast, lunch, or dinner that aids weight loss?

1) Quinoa Pilaf

It contains 230 calories, 7 grams of fat, 320 mg sodium on serving for four persons. It’s the best dish for vegans. The salty, sweet, and tangy flavors combine and give fantastic pleasure if you want some extra protein so add some chicken or shrimp.

2) Quinoa Chicken Curry for Weight Loss

Quinoa chicken curry contains 315 calories, 8.9 grams fat, 289.3 mg sodium, 7.9 grams fiber, 8.4 grams sugar, and 23.7 grams protein on servings for six persons.
Hot and spicy chicken thighs fully loaded with protein. What a fantastic dish to enjoy for weight loss. Its antioxidants and flavonoids help reduce blood cholesterol levels and increase metabolism to burn body fat.

3) Warm Kale Quinoa Salad

The best salad to enjoy in the morning at the breakfast table. Loaded with 377 calories, 11 grams fat, 299 mg sodium, 14 grams sugar, 17 grams fiber, and 13 grams protein.
Nothing can be better than warm kale quinoa salad for weight watchers or fitness enthusiasts. You can add this healthy salad to your diet plan easily due to its taste and benefits.

4) Quinoa Chicken Nuggets

Chicken nuggets with a quinoa-based crust, a double dose of protein and fiber. How can you keep this dish out of your diet plan, tasty and loaded with essential antioxidants? Also, it contains 494.5 calories, 10.9 grams fat, 733.3 mg sodium, 1 gram sugar, 72.1 grams protein, and 3.2 grams fiber.
This meal contains all that one needs to stay healthy and fit. Regular but moderated consumption of this meal may help in weight loss. So, add it to your diet plan to enjoy a healthy and active life.

5) Garlic Butter Shrimp Quinoa

Want to lose weight but don’t want to leave delicious food, right? Garlic butter shrimps quinoa is for you. A healthy meal with 298 calories, 13.5 grams fat, 3 grams fiber, 15.9 grams protein, 621 mg sodium, and 0.7 grams sugar.
You can call it a delicious bank of antioxidants and protein. Plenty of fiber and protein with an indulgent taste of garlic butter to help you in weight loss.

Conclusion

So, is quinoa good for weight loss? Quinoa is known for weight loss all over the world. All three types of quinoa are loaded with antioxidants, flavonoids, minerals, vitamins, fiber, and protein. But red quinoa is better for weight loss as compared to the other two types of quinoa.
Also, quinoa has plenty of health benefits, such as it improves gut health, heart health, metabolism, maintain blood sugar levels, and an increased fat burning process.
But consult your doctor before adding quinoa to your diet plan for weight loss because excessive consumption of quinoa may harm your health. So, it’s always better to take the opinion from the authorized dietitian.

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