Quinoa for Weight Loss
Losing weight is not that easy plan that you are going to follow and achieve; sometimes it needs a little bit of hard work according to the number of pounds you want to cut off. There are specific types of food that are considered best when it comes to losing weight and from these foods nuts and seeds are considered the most helpful. Although taking the right amount of these seeds and nuts daily will definitely help you lose some weight, it is important not to eat more than the recommended because it might work against you and might lead to weight gain. Quinoa is one of these seeds which can give you the chance to eat something healthy and lose some weight as well.
Is Quinoa Good for Weight Loss?
There are different benefits for quinoa due to the good percentage that it carries from nutrients, minerals, and antioxidants, but the question here is; do these benefits include weight loss among them? One of the famous seeds that help in losing weight is the chia seed and this goes back to its fiber content that makes the person feel fuller for a longer period of time and thus consume less amounts of food throughout the day.
Quinoa is known to be the only plant that has complete protein, which means that it is the only seed plant that carries all the essential amino acids needed by the body, and this does not happen with all the other plants. Being famous for its protein and amino acids might distract people from the other benefits that it carries, such as the help it can offer when it comes to losing some weight. Quinoa and weight loss can go hand in hand but only when the person knows how much the body needs and knows what are the other food ingredients that make a good combination with quinoa.
There are different benefits of quinoa for weight loss:
- It is Loaded with Protein and Fiber
It is important to control the portions that you eat from quinoa because one cup of cooked quinoa can give your body 222 calories which is about 19% of the daily number of calories allowed to enter your body, so if you didn’t watch out, you might find it difficult to lose any weight. Fiber is one of the famous nutrients known to fill up the stomach faster and for a longer time, making the person eating it less attracted to other foods.
Quinoa is rich in both fiber and protein which both can help you in losing weight. According to Harvard Medical School, eating more fiber will definitely help people to lose some weight and when it comes to quinoa then one cup will contribute about 5 grams of the 30 grams needed daily in order to achieve this goal. In addition to fiber, protein also has its own role when it comes to weight loss since it stabilizes the blood sugar, and because protein takes more energy than carbs or fat, the body will actually burn more calories during the digestion process. The same cup of quinoa that you will take for the 5 grams of fiber will provide you with 8 grams of protein.
- It is Rich in Amino Acids and Vitamins
Being a good source of protein is one important thing but quinoa is good for weight loss because it is also rich in all the essential amino acids, as well as rich in vitamins such as magnesium, calcium, iron, and vitamin B12, and both iron and vitamin B12 are considered important when it comes to energy production and weight loss. Those people who are deficient in vitamin B12 might slow down the rate of their weight loss because their bodies won’t be able to synthesize nutrients as efficiently.
- It is Low on the Glycemic Index
One of the things that make quinoa so close to vegetables when it comes to adding them both to meals is that it is low on the glycemic index since it is only 35 on it. The role of this glycemic index is to indicate how carbohydrates affect the blood glucose, and because quinoa is low on it, it means that it is considered safe for diabetics and won’t spike their blood sugar. When the blood glucose is elevated, it crashes; only causing the body to crave more sugar or carbohydrates, and when the blood sugar is not balanced, the body will crave more sweets and refined bread.
- It is Also Gluten and Cholesterol Free
Gluten is always recognized as a grain but that is only for its ability to substitute starchy grains, but it is actually a seed, and because it is a seed, it does not carry any wheat or gluten, making it possible for those who are sensitive to gluten to eat it safely. Those people who might be also suffering from high cholesterol levels are allowed to eat quinoa because it will help them in managing it all without bringing any side effects or dangerous results to their bodies and life. These are other reasons that make the idea of depending on quinoa for losing some weight a safe one to be followed.
Quinoa Recipes for Weight Loss
In order to follow a quinoa diet for weight loss, there are several things to keep in mind in order not to make this diet work in the other way around only adding more weight to your body or else not affecting your body at all; neither by shedding off some weight nor by adding any weight to it.
- First of all, you have to practice portion control when it comes to quinoa and add some vegetables to it in order to boost your portion in size without adding more calories.
- Try to process raw cauliflower in the food processer until it forms a rice-like consistency then add it to your quinoa; this will also enlarge the portion in size.
- You can add quinoa to your salads and this is considered the healthiest way to eat it and add it to your diet plan.
Here are some recipes that are essential for your quinoa diet plan for weight loss which you are going to follow.
- British Asparagus, Quinoa, and Salmon Salad
If you don’t like the idea of substituting your rice with quinoa or even the idea of making a full meal out of it, you can still make it an addition to some salads out there, such as the British asparagus, quinoa, and salmon salad.
- 180 grams of quinoa
- 1 bundle of British asparagus, cut into 2-3 cm strips
- 250 grams of cooked smoked salmon, diced
- 150 grams of baby cherry tomatoes, halved
- 30 grams sun blush tomatoes, finely diced
- Salt and freshly ground pepper to taste
- You have to wash the quinoa thoroughly in order to remove that bitter taste which might still be stuck to it. Place a saucepan with 360ml of cold water, bring it to the boil then reduce the heat, and simmer gently for 10 minutes.
- Add the asparagus to the pan with the quinoa and continue to cook for 5 minutes or until the asparagus is tender and all the water has been absorbed then set it aside to cool.
- Transfer the quinoa and the asparagus into a large bowl. Stir in the chicken, fresh and sun blush tomatoes.
- Add the salt and pepper to taste.
You might still add a topping or a sauce of your choice but make sure you are not choosing one that is full of calories.
- Healthy Quinoa Chicken Curry Bowls
The best thing about quinoa is that it has a nutty taste that could give the other ingredients added to it the chance to be dominant, making it possible to add quinoa to almost all the types of food. The healthy quinoa chicken curry bowls carry 315 calories, but it also carries 7.9g of fiber and 23.7g of protein.
- 1 tablespoon olive oil
- 1 cup diced onions
- 1 lbs. boneless skinless chicken thighs (breasts are also good)
- 2 tablespoons curry paste
- 2 teaspoons garam masala (cumin or roasted coriander are also good)
- 1 tablespoon ginger paste
- 3 gloves garlic
- 2 cups tomato puree
- 2 cups chicken broth
- 3 cups diced eggplant, the peel removed
- 3 cups diced fresh tomatoes
- 1 cup uncooked quinoa
- Heat the olive oil in a deep pan over medium-high heat and then add the onions and the sauté for 2 to 3 minutes until they are soft and fragrant. Add the chicken, curry paste, garam masala, ginger, and garlic and stir fry for another 3 to 5 minutes in order to get the chicken pieces browned.
- Now add the tomato puree, eggplant, broth, tomatoes, and quinoa. Cover and simmer for 15 to 20 minutes (it is also important to check the package of the quinoa that you have for the right amount of cooking time).
- When the chicken and quinoa are both cooked, serve in big bowls and you could top them with things like crushed almonds, noodles, rice, green onions, and almond butter.
There are usually different types of quinoa and the one that you have purchased might differ from the one used in the recipe so take a chance to look at the time placed on the package for cooking it in the most right and perfect way.
Quinoa is a good choice for those who want to lose weight and have more control over their body, but they should always have control over their portions intake as well, because too much of quinoa might bring them the opposite results that they were searching for. You have the chance to add quinoa to different recipes due to its nutty taste, so never worry about it when you come to the cooking time.