Can I lose weight by eating quinoa every day?
Quinoa is considered to be one of the healthiest foods on the planet, and it’s often touted as one of the most nutritious grains. It’s high in protein and has all nine essential amino acids, making it a complete protein source.
Quinoa also contains trace minerals like iron, zinc, calcium, magnesium, and potassium that can help boost your immune system and regulate your metabolism.
If you’re trying to lose weight with quinoa, take a look at these tips below that will help you reap the most benefits from this healthy food option.
Quinoa is one of those amazing foods you can add to anything. I love it because it works. It adds to the weight loss boost, and it's easy to add to recipes, juices, and smoothies. It also contains everything you need for nutrient value and it’s a great energy booster.
Loads of people throughout history have been on a quest to find the world’s healthiest foods, and that is why we have “superfoods.” There is one food that has stood out repeatedly, and this happens to be quinoa for many great reasons.
Quinoa is not a grain of any type, and it is, in fact, a seed, so it contains no gluten. Such is the impact quinoa has had on the world, the United Nations has stated it as a possible food to eradicate malnutrition and hunger.
One food can do this because it contains such a broad spectrum of nutrients, and for supply, it is easy and cheap to cultivate.
What Is Quinoa?
- Although the quinoa plant grows seeds rather than grains, they can be used in many of the same ways, and they are edible without much preparation. A seed that contains no gluten yet is power-packed with protein and many other wonderful nutritional benefits.
- With the emergence of healthy lifestyles (the keto diet and paleo as prime examples), it was inevitable that quinoa would be included, and it is easy to see why.
Quinoa Nutritional Benefits
- Quinoa is an uncommon "complete protein source" that may be found in a variety of cuisines. Quinoa has all 20 amino acids, including the ten essential amino acids, to simplify this word (which the body is unable to produce on its own).
- When you consider the benefits that quinoa provides, it's easy to see why it's the one food that shouldn't be left out of your keto/paleo diet. It is really beneficial to one's health and weight loss.
- Weight Loss Promotion Quinoa provides a full feeling after a meal due to its high insoluble fiber and protein content, especially when compared to processed grains. It also spreads energy across longer periods of time, making you less likely to hit a high and then crash as a result of fluctuating insulin levels.
- Quinoa also contains half of your daily manganese requirement. Hormones and digestive enzymes are also stimulated. This makes it easier for your body to digest the rest of your diet. It's truly incredible cuisine.
- It doesn't include gluten – Quinoa may be used in a variety of recipes and is considerably healthier than other grains.
- Other advantages include aiding in the fight against cancer, assisting those with diabetes, and supporting people with cardiovascular diseases.
- Quinoa also has the benefit of being versatile, as it may be used in juicing, green smoothies, salads, or baking to make nutritious bars or cookies.
- So, add some quinoa to your diet for a protein and health boost. The weight-loss potential is also incredible. Quinoa has now been proven in scientific tests to have significant health advantages.
- Quinoa has been found to be effective in lowering cholesterol and minimizing cardiovascular disease, according to La Trobe University. The metabolic syndrome was also reduced in the study, which was a fantastic outcome.
- Type 2 diabetes, heart disease, stroke, and cardiovascular disorders are all associated with metabolic syndrome. When individuals added just 2.5 tablespoons to their regular diet, they lost weight, with a 41 percent reduction in both overweight and obese groups.
6 Super Quinoa Recipes:
Breakfasts:
Recipe#1: PUMPKIN-QUINOA PANCAKES
Ingredients - Dry Ingredients
- 3/4 of a cup of quinoa flour
- 1 teaspoon of pumpkin pie spice
- 1/2 of a teaspoon of cinnamon
- 1/2 of a teaspoon of baking soda
- 1/4 of a teaspoon of baking powder
- 1/4 of a teaspoon of real salt
Wet Ingredients
- 3/4 of a cup of pumpkin puree
- 1/2 a cup of Greek yogurt
- 1 tablespoon of molasses
- 1 tablespoon of maple syrup
- 3 tablespoons of almond milk
- 1 teaspoon of apple cider vinegar
- ½ a teaspoon of vanilla
- 2 eggs
- coconut oil (for cooking)
- your choice of honey and/or fruit, to taste
Instructions
- Combine dry ingredients in a medium bowl.
- Stir well and place aside.
- Combine wet ingredients (except the eggs) into a medium-sized bowl. Whisk well. In a separate bowl, whisk eggs, then stir them into the mixture.
- Place a skillet over medium heat. Add some coconut oil, no more than
- 1/2 a teaspoon. Let it melt, then add a ladle of the batter, about ½ a cup. Spread to make a pancake about 5" to 7" wide.
- Cook for approximately 3 minutes, or until bubbles start to appear. Flip and cook for another 3 minutes. Continue with the rest of the batter, adding more coconut oil, as required.
- Drizzle honey or fruit, to the required taste.
Recipe#2: YUMMY BANANA-QUINOA BITES
Ingredients
- 3/4 of a cup of whole wheat flour
- 2 teaspoons of baking powder
- a pinch of salt
- a pinch of baking soda
- 1 cup of cooked quinoa, cooled down
- 1 cup of mashed banana (2 to 3 medium bananas)
- 2 eggs
- 1/3 of a cup of almond milk
- 2 teaspoons of vanilla
Instructions
- Cook your quinoa.
- Preheat your oven to 180°C/355°F and grease a small cake tin.
- Combine your flour, baking powder, salt, baking soda, and the cooked quinoa.
- In a separate bowl, combine the banana, eggs, almond milk, and vanilla.
- Mix your wet and dry ingredients by stirring well.
- Pour the mixture into your tin and place it into the oven.
- Bake for 35-45 minutes, checking regularly.
Lunches:
Recipe#3: AMAZING AVOCADO QUINOA
Ingredients
- 1 cup of arugula
- 1/2 a cup of cooked quinoa
- 1 cup of sautéed brussel sprouts
- 1/2 an avocado, sliced
- 1 teaspoon of olive oil (to cook brussels sprouts in)
- salt and pepper, to taste
Instructions
- Cook the quinoa.
- Sauté the Brussel sprouts for approximately 15 minutes, or until lightly browned.
- In a large bowl, mix and toss together the arugula, the cooked quinoa, the sautéed brussels sprouts, and the avocado.
- Serve and enjoy.
Recipe#4: BEAUTIFUL QUINOA CASSEROLE
Ingredients
- 1 cup of quinoa
- 1 (10-ounce) can of mild, enchilada sauce
- 1 (4.5-ounce) can of chopped green chilis, drained
- 1/2 a cup of corn kernels, frozen, canned
- 1/2 a cup of canned black beans, drained and rinsed
- 2 tablespoons of chopped cilantro leaves
- 1/2 a teaspoon of cumin
- ½ a teaspoon of chili powder
- salt and ground black pepper, to taste
- 3/4 of a cup of shredded, low-fat cheese, divided
- 1 avocado, halved, seeded, peeled, and diced
- 1 tomato, diced
Instructions
- In a large saucepan, use 2 cups of water to cook the quinoa.
- Preheat your oven to 380 degrees F.
- Oil a baking dish, or use nonstick spray to coat it.
- Now combine the quinoa, enchilada sauce, green chilis, corn, black beans, cilantro, cumin, and chili powder. Season with salt and pepper, to taste.
- Stir in the low-fat cheddar cheese.
- Spread quinoa mixture into the prepared baking dish.
- Top with a touch more cheese, as required.
- Place into oven and bake until cheese has melted about 15 to 20 minutes.
- Garnish with tomato and avocado.
Dinners:
Recipe#5: SCRUMPTIOUS QUINOA MEATBALLS
Ingredients
- 1 lb. of ground turkey breast
- 3/4 of a cup of cooked quinoa
- 3 cloves of garlic, diced finely or minced
- 2 medium green onions, sliced thinly
- 1 egg
- 1 tablespoon of low-sodium soy sauce
- 2 teaspoons of sesame oil
- salt and black pepper, to taste
- 1/2 a teaspoon of sesame seeds
- For the Sauce
- ¼ a cup of low-sodium soy sauce
- 2 tablespoons of rice wine vinegar
- 1 tablespoon of freshly grated ginger
- 1 tablespoon of honey
- 1 teaspoon of sesame oil
- 2 teaspoons of cornstarch
Instructions
- Preheat the oven to 380 degrees F. Oil a large baking dish (you can coat it with nonstick spray).
- In a large bowl, add ground turkey, cooked quinoa, minced garlic, onion, egg, low-sodium soy sauce, and sesame oil.
- Add salt and pepper, to taste.
- Combine well with clean hands or a wooden mixing spoon.
- Form the mixture into 1 1/4 to 1 1/2-inch ball, it takes around 18-20 meatballs.
- Place meatballs onto your prepared baking dish then bake for 18-20 minutes, or until all the sides have browned and the meat is cooked all the way through.
- For the sauce: In a small saucepan, add together 1/2 a cup of water, low-sodium soy sauce, rice wine vinegar, minced ginger, honey, and sesame oil, and stir until it’s well mixed.
- In a small bowl, add cornstarch and 1 tablespoon of water. Add to the low-sodium soy sauce mixture and stir until thickened. This should take around 2 minutes.
- Garnish with sesame seeds and green onion.
Recipe#6: QUINOA AND BROCCOLI CASSEROLE
Ingredients
- 1 cup of uncooked quinoa
- 1 head of broccoli florets, finely chopped
- 2 tablespoons of virgin olive oil, divided into 2 parts
- 1/3 of a cup of breadcrumbs
- 3 chicken breasts, bones, and skin removed, thinly sliced
- salt and ground black pepper, to taste
- 2 tablespoons of butter, unsalted
- 2 tablespoons of all-purpose flour
- 2 cups of low-fat milk
- 1 and 1/2 cups of low-fat cheddar cheese, grated and divided
- 1/3 of a cup of natural Greek yogurt
Instructions
- Preheat the oven to 350 degrees F. Oil a large baking dish (you can coat it with nonstick spray).
- In a large saucepan, add 2 cups of water and cook the quinoa as per the package instructions. In the last 5 minutes of cooking time, add chopped broccoli onto the top and steam until tender and cooked through.
- In a large pan, season your sliced chicken breasts with salt and pepper, and adjust according to your taste.
- Place in skillet and cook, turning once, cook until cooked through, around 3-4 minutes on each side. Cool before cutting into bite-sized pieces. Set aside.
- Melt butter in the skillet over medium heat.
- Add flour and whisk until lightly browned about 1 minute. Gradually add milk and whisk contractually, then cook until slightly thickened, around 3-4 minutes.
- Add the quinoa, broccoli, chicken pieces, 1 cup of low-fat cheddar cheese, and natural Greek yogurt. Season with salt and pepper, to your taste.
- Spread the broccoli mixture into the oiled baking dish and sprinkle on top (the remaining) 1/2 a cup of cheddar cheese.
- Place in the oven and bake until cheese melts, about 5 to 6 minutes.
Conclusion
Quinoa can help you lose weight by providing natural, high-protein food. It is also gluten-free and contains good carbohydrates. The only issue is that quinoa can be difficult to digest for some people and it does not agree with everyone.
Quinoa is a high-protein alternative to meat and cheese that will have you feeling fuller after eating just a small amount of food.
Quinoa is also gluten-free which is helpful if someone has Celiac disease or another allergy.