Whole grains are an important part of a healthy diet. Experts cannot stress enough how essential whole grains are, not just for meeting your daily nutritional requirements but also for maintaining your overall health and wellness.
Unfortunately, many people do not prioritize getting enough of this grain subgroup, instead opting to fulfill their daily grain requirement with refined grains. A 2007 Economic Research Report revealed that 93% of Americans fail to meet the recommended 3 ounces per day of whole grains for a 2,000-calorie diet. [1]
Despite both being labeled as grains, whole grains and refined grains are vastly different from each other. In fact, they are worlds apart when it comes to nutrition. Because whole grains undergo minimal processing, they retain their most nutritious parts – i.e., the bran and the germ. The bran is the outer layer of a grain kernel that’s full of fiber and B vitamins, while the germ is the “embryo” that houses most of the grain’s vitamins, minerals, and healthy fats. [2]
Refined grains, on the other hand, are milled to make them more palatable; as a consequence, they lose most of their fiber and nutrient content. All that is left of milled grains is the endosperm, which is mostly made up of starchy carbohydrates, protein, and minute amounts of vitamins and minerals.
This is why health experts emphasize the consumption of whole grains over refined grains, as the former can bring real benefits to your body that the latter cannot. The 2015–2020 Dietary Guidelines for Americans recommend that you eat 6 ounces of grain foods daily, and at least half of that should consist entirely of whole grains. [3]
Some examples of whole grains you can easily add to your diet are amaranth, barley, brown rice, bulgur, farro, millet, sorghum, and quinoa. For reference, a one-ounce serving of whole grain is equivalent to a slice of whole wheat bread, ½ cup of cooked whole grain rice, or 1 cup of whole grain cereal. [4]
Why Organic Quinoa stands out among other whole grains*
Quinoa has been a part of the human diet for centuries. In fact, this ancient grain had long been a staple in the diets of pre-Columbian civilizations, particularly those who lived in the Andean region, before the Spanish arrived in the 1530s. Quinoa cultivation was widespread inside and outside Inca territory, with recent archaeological findings reporting its presence in ancient burial sites scattered across Chile and various regions of Peru. [5]
Unlike most grains, which come from plants in the grass family, quinoa are the tiny seeds of a non-grass plant (Chenopodium quinoa) from the amaranth family. Despite being a “pseudocereal,” quinoa is by no means inferior to popular cereal grains like wheat, oats, rice and barley. In fact, many ancient grains, like amaranth (nicknamed Incan wheat), buckwheat and teff, are pseudocereals and serve as equally nutritious, gluten-free alternatives to true cereals. [6]
Quinoa is a true nutrient powerhouse and a versatile addition to a well-balanced diet. Often described as protein-rich, a one-cup serving of quinoa (185 grams, g) can give you 8 g of high-quality plant-based protein. [7] But what gives quinoa an edge over many high-protein grains is that it contains all nine essential amino acids your body needs, making it a complete protein source. [8] This means quinoa is perfect for vegans and vegetarians who are looking for gluten-free grain options!
Aside from protein, quinoa also boasts high amounts of dietary fiber. Fiber refers to the non-digestible carbohydrates in plant-based foods that are important for your metabolic health. Some forms of dietary fiber dissolve in water as it passes through your stomach, forming a gel-like substance that the bacteria in your colon then ferment. This produces beneficial compounds like short-chain fatty acids (SCFAs. [9]
According to studies, SCFAs help keep your gut healthy by serving as important energy sources for colon cells. [10] They also act as signaling molecules that influence the activity of appetite-regulating hormones. [11] When experts say eating more fiber can help you manage your weight, they’re referring to this effect of SCFAs.
Quinoa is also rich in another crucial health-supporting component: antioxidants. These compounds are greatly needed by the body to defend itself from chemical and sometimes biological threats. Because antioxidants are so important, your body has its own locally produced arsenal of antioxidants (glutathione being one of them) to neutralize free radicals – the rogue molecules that harm healthy cells and cause oxidative damage.
Unfortunately, your body’s antioxidant supply naturally dwindles with age, and its ability to produce these powerful defenders also hinges on several factors, diet and nutrition being two of them. [12][13] This is where quinoa’s high nutrient and antioxidant density comes in handy. In addition to boosting your body’s antioxidant supply, quinoa can also supply some of the raw materials your body needs to produce its own antioxidants.
For example, to synthesize glutathione (the “master antioxidant”), your body requires essential minerals like magnesium, sulfur and selenium, the amino acid cysteine, and vitamin C. [14] These nutrients can all be found in organic quinoa. Here’s a list of the other vitamins and minerals quinoa has in abundance. Note that some of these (in bold) also act as potent antioxidants inside the body, just like vitamin C and selenium: [15][16]
· Vitamin B1 (thiamin)
· Vitamin B2 (riboflavin)
· Vitamin B3 (niacin)
· Vitamin B9 (folate)
· Vitamin E
· Calcium
· Copper
· Iron
· Magnesium
· Phosphorus
· Potassium
· Zinc
According to a study published in the journal Antioxidants, quinoa owes its excellent antioxidant properties to plant compounds like polyphenols, flavonoids, phenolic acids, bioactive peptides, polysaccharides and unsaturated fatty acids. [17]
Quinoa is also a good source of healthy fats. Aside from playing a key role in maintaining overall health and wellness, these fats also help your body absorb fat-soluble nutrients like vitamins A, D, E and K. What’s more, fats serve as fuel for your cells. In fact, they are the most efficient form of energy, although they burn the slowest. A gram of fat gives about 9 calories – over twice the calories supplied by either carbohydrates or protein. [18]
According to analysis, omega fatty acids make up over 50% of quinoa’s total fat content. You can get high amounts of healthy unsaturated fats like plant-based omega-3 (linolenic acid), omega-6 (linoleic acid) and omega-9 (oleic acid) when you eat organic quinoa regularly.
Quinoa is an exceptional whole grain that offers not just plant-based protein and fiber but also a wide array of essential nutrients and antioxidants. With its mild, somewhat nutty flavor, quinoa can be used as a substitute for white rice, as pasta replacement in pasta salads, or prepared as breakfast cereal. Energizing, versatile and filling, quinoa is the perfect breakfast food for people with active lifestyles and busy schedules!
To summarize, here are 6 healthy reasons why you should start your day with Organic Quinoa:*
· Complete source of plant-based protein
· Naturally gluten-free
· Abundant source of dietary fiber
· Powerhouse of essential nutrients and antioxidants
· Provides a good balance of healthy fats
· Energizing, versatile and filling
If you’re looking to include Organic Quinoa in a well-balanced diet, then check out these great offers from the Health Ranger Store: Health Ranger Select Organic Quinoa 12oz (340g) and Health Ranger Select Organic Tri-color Quinoa 12oz (340g) are carefully sourced from top growers in Peru and lab verified for cleanliness and purity. With their impressive nutritional profile, our Organic Quinoa products are the perfect food for vegans, vegetarians and meat-eaters alike. Quinoa naturally contains no gluten and has a low glycemic index.
Health Ranger Select Organic Quinoa 12oz (340g) and Health Ranger Select Organic Tri-color Quinoa 12oz (340g) are vegan, non-GMO, non-China, certified Kosher and organic, and meticulously lab tested for glyphosate, heavy metals and microbiology. For preppers planning to add this nutritious whole grain to their emergency food stockpile, we also offer Health Ranger Select Mega Bucket Organic Quinoa (10LB, 4535g) and Health Ranger Select Mega Bucket Organic Tri-color Quinoa (10LB, 4535g).
Delicious breakfast recipes featuring Organic Quinoa
Organic quinoa is easy to incorporate into a healthy breakfast routine. It pairs well with a variety of ingredients and is a nutritious, incredibly filling addition to sweet and savory dishes.
Here are some delicious breakfast recipes that feature Organic Quinoa: [19]
Quinoa breakfast porridge
This creamy, comforting porridge is perfect for a chilly morning. The combination of coconut milk, cinnamon and maple syrup creates a delightful flavor profile that is both satisfying and nourishing.
Ingredients
1 cup quinoa, rinsed
2 cups coconut milk (or your preferred plant-based milk)
2 tablespoons pure maple syrup
1 teaspoon ground cinnamon
2 teaspoons vanilla extract
Pinch of kosher salt
Fresh fruit, toasted nuts or coconut flakes (optional)
Instructions
1. Rinse the quinoa under cold water using a fine-mesh strainer.
2. In a medium pot, bring the coconut milk to a boil over medium-high heat.
3. Add the quinoa to the coconut milk and bring the mixture back to a boil. Reduce the heat to low, cover and simmer for about 15 to 20 minutes or until most of the milk is absorbed and the quinoa is tender.
4. Add the cinnamon, salt, vanilla and maple syrup, then stir until fully combined.
5. Serve the porridge with fresh fruit, toasted nuts or coconut flakes for added flavor and texture.
Quinoa avocado breakfast bowl
This vegetarian breakfast bowl is packed with healthy fats and protein. The combination of quinoa, avocado and eggs makes for a filling and nutritious start to your day.
Ingredients
1 cup cooked quinoa
1/2 California avocado, sliced
2 soft-boiled or hard-boiled eggs
2 green onions, thinly sliced
1/2 tomato, chopped
4 teaspoons crumbled feta cheese
1 teaspoon olive oil
1/5 teaspoon crushed dried rosemary
1/8 teaspoon ground pepper
1/8 teaspoon salt
Instructions
1. In a medium bowl, place the quinoa and stir in the olive oil, green onions, rosemary, salt and pepper.
2. Divide the quinoa mixture evenly between two bowls. Top each bowl with one egg, avocado slices, tomato and feta cheese. Serve immediately.
Strawberry quinoa pancakes
These pancakes are a delightful twist on a classic breakfast favorite. The addition of quinoa adds a nutty flavor and a boost of essential nutrients, while the strawberry sauce provides a sweet, tangy finish.
Ingredients
1 cup uncooked quinoa, rinsed
1 cup white whole wheat flour (or all-purpose flour)
1/2 cup all-purpose flour
1 cup milk of choice
1/2 cup diced strawberries
1 egg
1 1/2 tablespoons granulated sugar
4 teaspoons baking powder
3/4 teaspoon ground cinnamon
1/2 teaspoon almond extract
1/2 teaspoon vanilla extract
Pinch of salt
Ingredients for the strawberry sauce
1 pound strawberries, diced
2 tablespoons pure maple syrup
1 teaspoon vanilla extract
Instructions
1. Cook the quinoa according to package instructions. Let it cool to room temperature.
2. Get a large bowl and whisk together the flours, sugar, baking powder, salt and cinnamon.
3. In another bowl, whisk together the milk, egg, vanilla extract and almond extract. Pour the wet ingredients into the dry ingredients and stir until just combined.
4. Fold in the cooled quinoa and diced strawberries. Don't overmix the ingredients. Refrigerate the batter for at least 30 minutes to an hour.
5. Heat a griddle or frying pan and spray it with cooking spray. Scoop 1/4 cup of the batter onto the griddle and cook until bubbles form. Flip and cook the pancakes until lightly browned. Serve the pancakes warm with the strawberry sauce.
Instructions for strawberry sauce
1. In a medium-sized saucepan, combine the strawberries, vanilla and maple syrup. Bring the mixture to a boil, then reduce the heat to medium-low.
2. Let the strawberry sauce simmer for eight to 10 minutes. Stir occasionally. Once the sauce has thickened, remove it from the heat and serve it on top of the pancakes.
Fuel your day the right way by incorporating Organic Quinoa into your favorite breakfast recipes!
*These statements have not been evaluated by the FDA. This product is not intended to treat, cure or diagnose any diseases.
References
[2] https://wholegrainscouncil.org
[3] https://nutritionsource.hsph.harvard.edu
[4] https://www.health.harvard.edu
[6] https://www.sciencedirect.com
[7] https://www.healthline.com
[9] https://www.medicalnewstoday.com
[10] https://www.intechopen.com
[11] https://pmc.ncbi.nlm.nih.gov
[12] https://www.mdpi.com
[13] https://www.sciencedirect.com
[14] https://www.healthline.com
[15] https://www.sciencedirect.com
[16] https://www.fao.org
[17] https://pmc.ncbi.nlm.nih.gov
