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Crackers Blog

The biggest health benefits of Quinoa

Quinoa is a great source of protein

Quinoa contains more protein than rice, corn or wheat and is one of the only plant sources of the nine essential amino acids meaning it’s a complete protein. Protein is essential for helping sustain energy, balance mood, reduce hunger cravings, repair the tissues and muscles in the body, boost immunity and balance hormones!

Quinoa has a Lower GI to aid weight loss

GI stands for Glycaemic Index, it measures the quality of the carbohydrate in a food to tell you whether it will have a fast or slow effect on blood sugar. Food is ranked from 0-100 with 100 being for pure sugar or glucose which will cause a sharp rise in blood sugar levels triggering the release of insulin. If people are constantly consuming high GI foods their body can become insulin resistant causing Type 2 diabetes. Research has found that adopting a low GI diet can help improve insulin sensitivity and aid weight loss. On a low GI diet, people should consume foods with a GI of less than 55.

According to the Harvard Health Glycaemic Index, Quinoa has a GI of 53 - making it available to those on a low GI diet. The table below shows the GI scores for more traditional grains to show you why quinoa is the healthier choice.

Quinoa contains the right kind of fat

If you looked at the figures alone it may seem like quinoa is higher in fat than more traditional grain and cereals but don’t panic quinoa isn’t fattening! As so much research is now suggesting, it's not fat which is responsible for making us fat. The healthy fatty acids in quinoa are good fats and should be an essential part of our diet because they support energy production, the absorption of nutrients,  

Quinoa contains heart-healthy monounsaturated fats in the form of oleic acid and small amounts of the anti-inflammatory omega-3 fatty acid alpha-linolenic acid.   

Quinoa is high in fibre

Fibre is important for our gut health and detoxification. Soluble and insoluble fibre work together to ensure you have healthy, regular bowel movements which eliminate toxins from your body. Fibre has also been linked to helping reducing cholesterol levels and balancing blood sugar - both important for reducing the risk of heart disease and type 2 diabetes. Studies have shown quinoa contains between 10 and 16g of fibre for every 100g - twice as much as most traditional grains.

Quinoa is Gluten Free!

Unlike wheat pasta and noodles, bulgar wheat, couscous and wheat/rye/spelt bread quinoa is gluten-free and suitable for those with coeliac disease or a gluten intolerance.

Even if you don’t struggle to digest gluten giving your gut a break from it can be helpful. It’s common for people to consume gluten at every meal: cereal for breakfast, sandwich for lunch and pasta for dinner - putting a strain on your digestive system. Eating gluten-free grains like quinoa at some meals can offer your gut a well-needed rest from processing gluten all day every day.