Is Quinoa fattening? It has more calories than you think!

sarah

6 Apr, 2022

Does quinoa make you fat? Quinoa or quinoa is one of the foods that is increasingly present its consumption in the world, it is ideal for weight loss. It gives you multiple benefits in all aspects, the best thing is that it can be consumed by those people intolerant to gluten or celiac.

Quinoa does not make you fat on its own, it only contributes to weight gain if it is consumed indiscriminately and does not eat.

healthy nutrition. It is a food that provides you with a lot of essential nutrients for your body and keeps you satiated for much longer due to its high fiber content.

What is quinoa?

Quinoa or quinoa is a seed with great nutrients although it is well known as a pseudocereal, very small in size and rounded appearance, it looks a lot like Couscous or bean but with its own flavor and characteristics.

This pseudocereal comes from the Andean Region for more than 5000 years by the civilization of the Incas, being the mother of all cereals, it was used as energy balls for war.

Most of the calories it provides come in the form of complex carbohydrates, as well as 16 grams of protein per 100 grams of quinoa.

When compared to other cereals, it has more protein, unsaturated fats, Omega 3 and 6 acids; on the other hand it contains fewer calories that provide fewer carbohydrates.

It has a high percentage of fiber so much that it can reach 15 grams per 100 grams, these fibers are insoluble similar to other seeds.

Myth or reality: Does quinoa make you fat?

First of all you have to understand that this superfood is a great source of protein, vitamins and minerals, it also contains calories and is very rich in carbohydrates which is why you should not exceed its consumption because you get fat.

Quinoa contains 375 kcal per 100 grams. Quinoa is, therefore, a good food for those people who want to lose weight. Quinoa does not make you fat on its own.

So, it can be said that quinoa alone does not make you fat but this depends on the daily intake and burning of calories that each person has.

If you consume large amounts of this food or do not practice a healthy series of exercises, the carbohydrates contained in this ingredient will be converted into fats.

Nutritional value and calories per 1 cooked cup of quinoa:

375 calories per 100 grams.
39 grams of carbohydrates.
8 grams of protein.
6 grams of fat.
5 grams of fiber.
1 gram of sugar.

Although quinoa contains fewer carbohydrates than other foods such as pasta, it is still rich in carbohydrates. These carbohydrates have high calorie content that if not burned become fat reserves and if they increase you will gain weight.

It should be noted that if you exercise constantly and reduce the consumption of highly caloric foods you will not run the risk of gaining weight.

Benefits of Eating Quinoa

It is considered along with sweet potato, broccoli and carrot as a superfood due to its high content of nutrients: calcium, zinc, iron, magnesium, phosphorus, vitamin b and E, and its higher concentration of nutrients compared to other foods.
One of its properties is that celiac people can consume it as a cereal since it does not contain gluten so it can be added to their diet.
It has a low amount of sugar which makes it favorable for people with diabetes or who try to lose weight in a healthy way, because it does not increase blood sugar levels.
It has a protein intake of 5 grams, which for a grain or cereal is a sufficient amount.
It has all the essential amino acids, if you are a vegetarian be sure that it will provide all these amino acids to your diet, mainly if you are vegan.
If you are looking to increase muscle mass in a healthy way and foods that help you gain weight, quinoa is essential to help you because it is a food with a large amount of carbohydrates of rapid absorption and protein level to be a grain after training.
It is ideal for vegetarians, due to its great contribution of vegetable iron, calcium and protein level that contains more than milk, it is ideal to balance this diet.
It decreases constipation and LDL cholesterol levels (bad cholesterol) thanks to the high fiber content it has. And on the contrary, it increases HDL cholesterol (good cholesterol).
It is very important that you know that before the consumption of this food you must wash it very well, that is why you have to rub it gently under the water tap to eliminate the layer of saporinas that give a bitter taste to your dishes.

Do this procedure with a sieve since its grains are very small, do not soak but wash it and then let it dry.

How to eat quinoa to lose weight?

It can be taken by both children and adults, in the form of smoothies combined with fruits or as a punch with milk, it can be replaced by rice at lunch. You can also buy products in the form of flours to prepare desserts, cookies or purees.

How to cook it? Cook it in a similar way to how you prepare rice. Boil for 15 minutes with a ratio of three parts water to quinoa.

After cooking you can add it in the dishes that most provoke you, if the flavor seems tasteless you can toast it in an ungreased pan after boiling.

Add it to your salads combined with vegetables, kale or fresh fruits, in the form of a tabbouleh, with ice cream of fruits, to prepare vegetable milks.

Quinoa milk

Quinoa milk is an excellent option to get all the benefits of this food to lose weight, this drink allows you to increase vitality and the feeling of satiety.

To prepare this milk you will need:

200 grams of quinoa.
750 ml of warm water.
3 dates.
Vanilla extract or essence.

Preparation: first of all wash the quinoa well to remove the bitter taste, then place it in a pot over low heat for 15 minutes, once finished put it in the blender and add the warm water, dates and vanilla essence, blend at maximum power for 2 minutes and strain.

How is this food cooked?

Before cooking it you must wash it correctly rubbing with your hands to remove the saporinas, drain in each wash with a strainer until the water comes out transparent from 3 to 4 washes.

Eye! it is not advisable to leave it to soak to wash as those toxins are deposited back in the grain and it becomes bitter again.

Place a preferably nonstick container on the fire with 2 tablespoons of coconut oil, add 2 cloves of crushed garlic and start sautéing, ready the garlic add a cup of this seed and 1 teaspoon of salt, sauté again until the grains begin to jump.

Then add 3 cups of chicken broth or if you prefer water, stir very well and leave over medium heat, place a lid and cook for 15 to 20 minutes.

After the time the water must have been absorbed, do not make the mistake at this time to stir it because the granites can be disrupted and it sticks, it is advisable to let it rest 10 – 15 minutes, and now if you can move it.

Also, you can make half white rice and the other half quinoa. Place 1 cup of this ingredient with 1 cup of quinoa cook it together to get the beneficial part of quinoa and improve this food.

To prepare it, fry a little garlic and onion in olive oil next to the grains, you place water and tapas normally in about 15 minutes this cooked to be al dente.

Why does quinoa help you lose weight?

It is high in fiber: each cup of cooked quinoa contains 5 grams of fiber, this helps you stay satiated and control blood sugar levels, so staying hungry allows you to lose weight.
It is high in protein: each cup of cooked quinoa contains 8 grams of protein, it is very good because it has all 9 essential amino acids. It is also ideal for weight loss because it keeps you satiated and helps you maintain your muscles while you lose weight. The more muscles you have, the better your metabolism controls, it accelerates and you lose weight faster. On the contrary, if you lose muscles, your metabolism will go down and you will gain weight again when you reach your goal.
Rich in prebiotics (fiber found in quinoa): Probiotics are bacteria that like to feed on the prebiotics found in the intestines these probiotics are good bacteria found in the digestive system. There are about a trillion bacteria living in your gut system; therefore you have to keep the level of these bacteria much higher than the bad bacteria, that is, when consuming the prebiotics it helps the probiotics grow and thus lose weight.
Detoxify your body: Thanks to its high fiber content, it allows you to purify the body.
Lowers blood fats: This food contains good fats that lower bad cholesterol.

Quinoa Glycemic Index

The glycemic index is the rate of absorption of a carbohydrate, however a high or low glycemic index has nothing to do with there being little or a lot of carbohydrate.

Certainly, when this level is high carbohydrates are absorbed quickly, if on the contrary it is low carbohydrates are absorbed more slowly. Which is why, carbohydrates will pass slower from your stomach into the intestine, and from here into the bloodstream.

Also, this will have less impact on glycemia (blood sugar), causing you to secrete less insulin at once helping you lose weight; because the more insulin you release at once into the bloodstream you grab more of that glucose that is circulating and is stored inside the cells as a source of fat.

Well, quinoa, although it is a great source of carbohydrates, has a lower glycemic level, does not mean that you will consume it freely because it has calories that will make you fat.

Quinoa, 5 easy recipes

Quinoa can be cooked in a variety of ways. It can be boiled, steamed or baked. It can also be added to soups and salads. Here are some recipes that use quinoa:

Quinoa salad with roasted vegetables

Ingredients:

1 cup cooked and cooled quinoa
1 roasted red pepper, diced
Dijon mustard to taste
1 yellow pepper roasted, diced
1 roasted green pepper, diced
Half a cup of chopped onion
1/4 cup extra virgin olive oil
2 tablespoons red wine vinegar
A clove of chopped garlic
1 teaspoon honey
1 teaspoon kosher or sea salt
1/4 teaspoon freshly ground black pepper
Half a cup of crumbled feta cheese
1/4 cup chopped fresh parsley

Instructions:

In a large bowl, combine quinoa, roasted peppers, onion, fennel, olive oil, red wine vinegar, Dijon mustard, garlic, honey, salt and pepper.
Mix well and set aside for at least 30 minutes for the flavors to mix.
Only before serving, incorporate feta cheese and fresh parsley.

Quinoa pizza crust

Ingredients:

1 cup cooked and cooled quinoa
1 beaten egg
Half a cup of grated Parmesan cheese
1 tablespoon italian seasoning
1/2 teaspoon garlic powder

Instructions:

Preheat the oven to 375 degrees F (190 degrees C).
In a medium bowl, combine the cooked quinoa, egg, Parmesan cheese, Italian seasoning and garlic powder. Mix well.
Spread the mixture evenly on a baking sheet. Bake for 20 minutes or until the crust is firm and golden.
Remove from the oven and serve with your favorite dish.

Peppers stuffed with quinoa

Ingredients:

4 peppers, of any color
1 cup cooked and cooled quinoa
Half a cup of chopped onion
1/4 cup chopped fresh parsley
1/4 cup crumbled feta cheese
A clove of chopped garlic
1 teaspoon honey
1 teaspoon kosher or sea salt
Freshly ground black pepper to taste

Instructions:

Preheat the oven to 350 degrees F (175 degrees C).
Cut the top of the peppers and remove the seeds. discard the top.
In a medium bowl, combine the cooked quinoa, onion, parsley, feta cheese, garlic, honey, salt and pepper.
Mix well and fill the peppers with the mixture.
Place the peppers in an oven dish. Pour 1/2 cup of water into the fountain.
Bake for 30 minutes or until the peppers are tender.
Remove from oven and serve immediately.

Quinoa with roasted vegetables

For a simple, healthy meal on weekdays, try quinoa with roasted vegetables.

Just pour some quinoa into a pan with some olive oil and your favorite vegetables.
fry them a little and then roast them in a hot oven until everything is crispy and golden.
Add a little salt and pepper to taste and enjoy!
For a more abundant option, quinoa can also be used in place of rice in stir-fries or pilafs. Quinoa is a versatile grain that can be used in endless ways, so get creative and experiment to find your favorite shape.

Quinoa with chicken broth

If you've never cooked with quinoa, you're in luck! This delicious grain is not only packed with nutrients, but it's also incredibly versatile. Here's a simple recipe to get you started.

First, rinse the quinoa in a fine mesh strainer. This step is important, as it will remove any bitterness from the grain.
Next, boil 2 cups of water and add 1 cup of quinoa. Reduce the heat to low and simmer for about 15 minutes, or until the quinoa is well cooked.
To give it a little more flavor, try adding a cube of chicken or vegetable broth to the water.
Once the quinoa is cooked, spread it with a fork and serve.

Nutritional value per 100 grams of quinoa contains:

375 calories
26 grams of carbohydrates, of which 2.3 are more or less fiber.
5 grams of protein.
2 grams of fat

Why do celiacs worship her? Gluten free

A very important feature that has increased the popularity of quinoa is that it is gluten-free, therefore its consumption has increased in people who are looking for a diet free of this substance.

Gluten is found in wheat, oats, rye, barley, which is why people who suffer from celiac diseases or gluten intolerance have difficulty getting cereal products or grains on the market.

Thanks to its high nutritional level, it has contributed to the high boost of popularity in its consumption. Get this food through social networks or on internet pages place the word quinoa in the sidebar.

What makes quinoa or rice fatter?

With the same amount ingested, quinoa makes you fatter because it has more calories. White rice has 350 calories per 100 grams, while quinoa has 375 calories per 100 grams.

Also this ingredient has more or less 2 grams of protein and quinoa has 5 grams of protein.

On the other hand, this has fat 2.2 grams while quinoa has 1 gram, with respect to carbohydrates have the two between 26 or 27 grams that are not very different, but with respect to nutrients quinoa gains to improve the glycemic index.

It should be noted that quinoa has more nutrients, minerals, fibers and healthy fats that will not make you fat more than the other food.

Conclusion

Quinoa is a product that can be consumed in endless recipes and most importantly it is a food that can be consumed without problem by celiac or gluten intolerant people. However, consult with your doctor to indicate a healthy nutrition that your body will thank you.