What is quinoa and what are its health benefits?
Have you ever wondered whether the cereal you are consuming at breakfast is high on nutrition or not? Well, quinoa (pronounced as keen-waah) is a healthy breakfast option that includes all the nutrients found in a healthy cereal and more. Quinoa is a seed native to the Andes mountains in South America and used to be a staple food for the locales. Now it is emerging as a super food globally and is gaining immense popularity among health fanatics and food lovers alike.
First of all, the misconception about quinoa is that it is a cereal. It is not. Neither is it a grain. It could be called a “pseudo cereal” because of its nutrients, similar to those found in most cereals. The unique quality of quinoa is that it can be eaten just like other cereals but is comparatively much higher in nutrition. It is a rich source of protein, complex carbohydrates and iron. It can be also called a complete protein as it contains all the essential amino acids needed by our body, therefore it is even a great food for vegans. Quinoa is becoming more and more accessible as it can be found in most supermarkets.
Another interest fact about quinoa is that it does not contain gluten, so it can be consumed by suffers of the celiac disease. Quinoa can be prepared in a manner similar to rice. You might experience some bitterness in quinoa, which is due to the presence of saponin in its natural state. Saponin even acts as a natural pesticide for Quinoa. It had been found that a pre-rinsing of quinoa with water before cooking is sufficient to remove the saponin. There is no need to soak further.
You can easily incorporate quinoa into your breakfast cereal, cookies, porridge, sprouts, pies, multigrain bars, cake flour, stew, salads and fritters. Quinoa can even be popped like popcorn. One serving of quinoa can give you 8.14g protein, 4.6g iron, 7g dietary fibre, 222kcal energy, 31mg calcium and 318mg potassium. Apart from these nutrients, quinoa contains magnesium, manganese and riboflavin too in good amounts. With a glycemic index of 53 and a glycemic load of 13, quinoa is quite low on the glycemic index, making it suitable for diabetics too.
Quinoa can be a good alternative to rice, as it contains much more protein than rice and wheat. Also, rice and wheat have a higher glycemic index than quinoa.
According to research studies, quinoa seeds contain good amounts of anti-inflammatory substances. Quinoa possesses various health benefits such as promotion of bone health, help in reduction of cholesterol, prevention of gall stones and is even a good source of dietary fibre. Saponin present in quinoa is found to be a very potent antiseptic for healing skin infections.
If you can access quinoa easily, incorporate it into your daily diet to reap its various health benefits.— this article is written by a dietitian @ FitHo
How Unhealthy is Gluten
There is a lot of talk about gluten these days. Some people say it’s good for you, some people say its bad for you. So, we decide to decode this gluten madness for you, so can you really know if gluten really is that bad for you?
Gluten is a type of protein found in wheat, rye and barley. Gluten is responsible for providing elasticity to the wheat, rye and barley flour which is also now very popularly being used in a larger number of processed food products. It is also used as a stabilizer in some popular products like ice-cream and ketchup.
Why has gluten suddenly become so infamous that people are writing and talking against it. Not only that the whole “Grain” category is getting a bad name. Let us explain to you how and why it all started. We consume food which is then broken down, through a series of complex process, in our digestive system. If there is anything that disrupts the smooth functioning of this process it results in deficiencies and other health disorders. (more…)— this article is written by a dietitian @ FitHo
Weight Loss Diets
There are various fad diets for weight loss. Atkins diet, banana diet, GM diet to name a few and each of these diets have differnent approach to reduce weight. They work well on the calorie intake but are they providing you with enough nutrition for healthy functioning of the body. Lets understand a few diets and see how much beneficial are they as a weight loss diet.
High-protein, low-carbohydrate diets have been widely promoted in recent years as an effective approach to losing weight. High protein diets typically contain 1g of protein per 1 pound of body weight. Some high protein diets will recommend a percentage of total calorie intake (such as 30% or more).
Drawbacks of High Protein Diet- Excessive protein consumption, particularly animal protein, can result in heart disease, stroke, osteoporosis, and kidney stones- It is difficult to eat 6 small meals through the day especially when you are working or travelling- Too high protein can leads to renal (kidney) failure or stress.- Bone loss is also seen with high protein intake as it creates an acidic medium and calcium carbonate from bone will be leached out to balance the ph level of blood.- Consumption of protein more than the daily dietary requirement of the body results in protein being stored as fat in the body. (more…)— this article is written by a dietitian @ FitHo
Is Navratri Food Diet Healthy?
During the nine days of Navratras, many Indians observe certain fasting rules, or follow certain dietary pattern or refrain from eating certain foods, as a cultural practice. Now, its great to have cultural practices and to follow them, but we wanted to discuss the broader health aspects behind them, and how they can be really leveraged to get the health benefits. Let’s first look at Navratras from a broader cultural perspective.
The practice of abstaining from food or certain foods is of course to show your respect to the Gods, but there could be a hidden health angle to it, helping you detox your body, improve your immunity and overall health. Let’s show you how