How to use quinoa for weight loss

The properties of quinoa are so many that in many sources, it has been referred to as the “mother of all grains”. For the first time, about 5 thousand years ago, quinoa was cultivated only in South America, but in recent years it has received much attention. People who are looking for healthy foods know quinoa well and try to add it to their diet. One of the most popular uses of quinoa is for weight loss. Would you rather eat quinoa or take diet pills to lose weight? The topic we are going to talk about in this article is how to use quinoa for weight loss.

What is quinoa?

Quinoa is a grain that is considered as a pseudo-cereal, but in terms of nutritional value, it can be considered as a whole grain. This seed is rich in protein, fiber, vitamins and minerals and provides many nutrients to the human body.

• It is interesting to know that the United Nations named 2013 as the “International Year of Quinoa” due to the high potential of quinoa seed to fight hunger in the world.

Quinoa is a gluten-free grain; This means that people with celiac disease or people who are allergic to wheat can easily benefit from it. Quinoa seeds are available in different colors in the market. However, quinoa is more commonly found in black, red, and white colors. Check out these interesting facts about the different colors of quinoa:

• White quinoa needs the least time to cook and has a mild taste.
• Red quinoa is more popular than white quinoa in terms of taste.
• Black quinoa is the tastiest and most crunchy type of quinoa and needs more time to cook.

But how to use quinoa seeds? First, let’s answer the question, why is quinoa good for weight loss?

Why is quinoa effective for weight loss?

For the following reasons, it can be said that quinoa seeds are ideal for weight loss:

Quinoa is rich in fiber

Each cup of cooked quinoa contains 5 grams of fiber. Having a high-fiber diet can be a very good idea for people who are looking for slimming and weight loss. Consuming enough fiber makes a person stay full for a long time and not feel hungry; Therefore, in this case, weight loss will be helped. Fiber is digested very slowly in the human body and slowly and continuously releases energy over time.

Fiber also increases stool volume and prevents constipation. The dietary fiber in quinoa brings beneficial bacteria to the intestines and thus helps in weight loss.

Quinoa is low in calories for weight loss

Quinoa has few calories, but like chia seeds, it is used for slimming in order to lose weight because it has a high volume, fills the stomach space and delays the feeling of hunger. Therefore, the person will go to eat later.

Quinoa has a low glycemic index, which means that it is safe for diabetes and can even be effective in controlling diabetes.

Quinoa seeds are high in protein

There are 8 grams of protein in each cup of quinoa, which is a significant amount. All 9 essential amino acids for the body that create a complete protein are present in quinoa seeds. Vegetarians and vegans or people who do not want to eat meat can use quinoa as a source of protein. Protein is one of the macronutrients that is recommended for every meal.

Quinoa is digested very slowly and can keep blood sugar stable for a long time. Therefore, eating quinoa helps to control the feeling of hunger and facilitates weight loss.

Quinoa next to vegetables, a great combination for weight loss

When you sprinkle quinoa on top of your greens in a salad or eat it alongside lean meats, it doubles the feeling of satiety and helps with weight loss. Quinoa is an ideal option for weight loss.

Quinoa is rich in manganese

Manganese is an essential mineral that contributes to bone health and is effective in reducing inflammation due to its antioxidant properties and reduces the risk of some diseases. The risk of hypothyroidism increases if a person does not consume enough manganese in their diet. Hypothyroidism equals more obesity and overweight. Therefore, adequate levels of manganese in the body are related to preventing hypothyroidism and obesity.

Quinoa cooks quickly

Quick and easy cooking is another advantage of quinoa for weight loss. This nutritious seed can be easily added to the diet. In order to flavor quinoa, you can add dried vegetables and various spices to it. You can also cook it with vegetables or chicken stock. Another way to use quinoa for weight loss is to put it in a pan like popcorn and add your favorite seasoning to it.

How to use quinoa seeds?

Cooking quinoa does not take more than 15 to 20 minutes. First, you should wash it well and then put it in boiling water to cook. The method of consuming quinoa for weight loss can be one of the following methods:

Recipe with quinoa

Quinoa Upma is a delicious Indian dish that uses quinoa in its cooking and is mostly used for breakfast. How to prepare this dish is as follows:

• Heat some oil in a pan and then add mustard seeds, cumin and curry leaves.
• Then add chopped onion, tomato, green pepper and fry until soft.
• At this stage, add the washed quinoa with some water and salt, let it cook until it becomes soft. You can add roasted peanuts or cashews for better taste.

This food is an excellent source of fiber and protein. In this dish, quinoa for weight loss has its effect in such a way that it increases the feeling of fullness and decreases appetite.

Quinoa salad for weight loss

First, cook the quinoa and set aside. In another container, combine coriander leaves, olive oil, lemon juice and vinegar. Add chopped carrots, bell pepper, cucumber, tomato and lettuce to the cooked quinoa. Add the lemon juice and oil mixture to cover all parts of the salad. Enjoy this salad and enjoy the nutrients in it.

Another way to cook with quinoa

Quinoa pulao is a type of food that is prepared as follows:

• Heat some oil in a pan and add spices such as cinnamon, cardamom and bay leaves.
• Add chopped onion and fry until golden.
• In the next step, add washed quinoa and fry it a little before adding peas and bell pepper.
• Add salt and turmeric and let the ingredients cook for 10 to 20 minutes so that this dish, which contains quinoa for weight loss, cooks well.

The best time to consume quinoa

If you are wondering when is the best time to consume quinoa for weight loss, we must say that you can use this nutritious grain at any time of the day. Due to the high content of fiber in quinoa seed, it is better to use this seed at breakfast or lunch for the purpose of losing weight. As we get closer to the night, the metabolism slows down. Therefore, the body is not able to digest high-fiber food at the end of the day.

Of course, consuming quinoa before going to bed does not cause any problems. Being rich in magnesium and protein, quinoa helps you sleep better because it relaxes your muscles.

The best time to consume quinoa for weight loss is breakfast or lunch.

The amount of quinoa consumed per day

You can use 40 to 50 grams of uncooked quinoa daily. Consuming ¼ cup of uncooked quinoa or ¾ cup of cooked quinoa during a day will not cause any problems for you and is not considered too much. You can consume up to 2 cups of quinoa daily. Higher amounts are not recommended due to the high fiber content.

last word

We have explained how to use quinoa for weight loss in this article from the online positive green pharmacy magazine. Quinoa seeds because calories Being low and rich in fiber and protein can be effective in slimming and weight loss. Quinoa does not take much time to cook, so it is not difficult to add this nutritious grain to your diet. Be careful that quinoa is not the only way to lose weight; Quinoa is rich in nutrients and improves the health of the body.