Twenty Nutrient-Rich, Carb-Heavy Foods That Provide Multiple Health Benefits
Quinoa, a tiny grain that packs a powerful nutritional punch, has gained popularity in recent years due to its versatility and health benefits. Here's a closer look at what makes quinoa such a valuable addition to any diet.
Quinoa is a complete protein source, containing all nine essential amino acids, making it an ideal choice for vegetarians and vegans[1][3]. Its high fibre content promotes healthy digestion, reduces cholesterol, stabilises blood sugar, and aids in weight management due to increased satiety[1][3][5].
The grain is rich in antioxidants, such as quercetin and kaempferol, which have anti-inflammatory, antiviral, anti-depressant, and anti-cancer effects, helping to combat oxidative stress and cell damage[1][3]. Quinoa also offers a rich supply of essential nutrients including iron, magnesium, potassium, calcium, and B vitamins (B2, B6, and B9), which support cardiovascular health, brain function, immune system, and metabolism[3][4][5].
With a low glycemic index, quinoa helps regulate blood sugar levels, making it beneficial for diabetes management[3][2]. As it is naturally gluten-free, it is suitable for people with gluten intolerance or celiac disease[2][5]. Additionally, moderate consumption of quinoa may improve skin and hair health through its nutrient profile and antioxidant properties[2].
Moderate consumption is advised as excessive intake may cause digestive discomfort or increase risks like kidney stones in susceptible individuals[2].
A serving of 100g of cooked quinoa roughly contains 120 calories, 4.4g protein, 21.3g carbs, 2.8g fibre, and 1.9g fat, along with significant mineral content[5].
In summary, quinoa is a nutrient-dense food that promotes digestive health, supports cardiovascular and metabolic functions, provides complete protein, and contains antioxidants beneficial for reducing inflammation and oxidative damage[1][2][3][5].
Other foods with nutritional information available on MyFoodData include oranges, strawberries, bananas, oats, cooked spinach, lentils, chickpeas, baked potatoes, mashed sweet potatoes, cooked beets, brown rice, wild rice, rice noodles, spaghetti squash, cooked yellow sweet corn, and various types of pasta such as whole wheat, quinoa, and spelt pasta.
For more detailed information on the nutritional value of these foods, refer to the resources provided by institutions such as the Harvard T.H. Chan School of Public Health, the University of Pittsburgh Medical Center, the National Institutes of Health, and the U.S. Department of Agriculture. The 2020-2025 Dietary Guidelines for Americans, published by the United States Department of Agriculture, also provide valuable insights into the nutritional goals for various age/sex groups.
[1] University of Pittsburgh Medical Center. (n.d.). Quinoa vs. Traditional Pasta: Which is Healthier? Retrieved from https://www.upmc.com/health-library/consumer/food-nutrition/quinoa-vs-traditional-pasta-which-is-healthier
[2] Johns Hopkins Medicine. (n.d.). The Health Benefits of Quinoa. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-health-benefits-of-quinoa
[3] Cleveland Clinic. (n.d.). The Health Benefits of Quinoa. Retrieved from https://my.clevelandclinic.org/health/articles/11815-the-health-benefits-of-quinoa
[4] Harvard T.H. Chan School of Public Health. (n.d.). Quinoa. Retrieved from https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/
[5] MyFoodData. (n.d.). Quinoa Nutrition Facts and Calories. Retrieved from https://www.myfooddata.com/articles/quinoa.php
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