Quinoa Complex Carbohydrate
Quinoa healthy carbohydrates are better for you than eating refined grains like a flower. Quinoa has a glycemic index of 53 which measures how quickly it will raise your blood pressure. “Glycemic index GI measures how quickly food can make your blood sugar glucose rise. Only foods that contain carbohydrates have a GI. Foods such as fats, oils, and meats do not have GI though people with diabetes that can affect blood sugar levels.” MedlinePlus. Carbohydrates are essential to well balanced eating plan. Complex carbs contain more fiber slow digestion and provide more nutritional value the body can use to boost energy levels naturally. Eating complex carbohydrates is beneficial for losing weight when consumed in moderation leaving you feeling satisfied longer. Suppress appetite for longer periods of time by eating a well balanced diet packed with nutritious foods including, nuts, seeds, grains, fruits, and vegetables for weight control options. Quinoa is a healthy carbohydrate high in fiber, vitamins, minerals, magnesium, potassium, iron, and folate.
Quinoa complex carbohydrates, therefore, have a more gradual effect on the increase of blood sugar levels and take longer to digest. Complex carbohydrates are found mostly in whole plant foods that maintain their natural fiber filling your body with energy demands. Feel satisfied for longer periods of time eating a well balanced diet packed with nutritious foods including nuts, seeds, grains, fruits, and vegetables for weight control options. Complex carbohydrates examples include nuts, beans, oatmeal, 100 percent whole wheat bread, quinoa, sweet potatoes, potatoes, whole grains, vegetables, and peas. Both simple and complex carbohydrates are turned into glucose and blood sugar in the body and then used as energy. Grains are an essential part of any diet plan providing the body with iron and fiber and providing the body with nutritional support. Quinoa is one of the most nutritious carbohydrates containing 222 calories per one cup serving, 18.4 grams of protein, 5.18 grams of fiber, 3.55 grams of fat of which 0.42 grams is saturated, 39.4 grams of carbohydrates.
Quinoa healthy carbohydrates are vital for promoting good health lowering cholesterol reducing body fat by eating fewer calories along with other grain choices like nuts seeds and grains. Quinoa cereal Organic Supercereal is certified USDA organic, gluten-free, non-GMO, kosher, & grain, dairy, sugar sugar-free cereals that contain 100 calories per serving. According to the United States of Agriculture eating grains as part of a balanced diet reduces the risks of chronic diseases. Dietary fiber from whole grains is the portion of the plant that can not be broken down into digestive enzymes for the body to process. Complex carbohydrates containing fiber provide a feeling of fullness when eating in moderation. Fiber is typically found in fresh vegetables fruits, and whole grains packed with nutritional value including B vitamins, riboflavin, niacin, thiamine, folate, and minerals, selenium, magnesium. Healthy carbohydrates containing fiber may reduce the risk of heart disease and show promising health benefits.
The benefits of insoluble fiber from complex carbohydrates and psyllium does not dissolve in water into digestive enzymes in the upper gastrointestinal tract and proven bulking fibers to absorb water to move through the digestive tract easily. Forms of insoluble fiber including restraint starches that are fermented in the large intestine benefit human health through the production of short chain fatty acids and play an important role in disease prevention. It may reduce the risks of inflammation, heart disease, diabetes, and other conditions. Cellulose a polysaccharide is one of the main components of insoluble dietary fiber found in the cell walls of all plant material. Cereal grains are commonly consumed as a light breakfast for weight management providing essential vitamins, minerals and protein needed to kick start your day to boost physical performance. Check labels to find grain cereals low in sugar, low in calories per serving, and high in nutritional value for best nutritional value. The best healthy carbohydrates are quinoa, whole wheat, brown rice, whole grain bravely, and whole oats.
Salads can provide the body with essential nutrition in a balanced diet eating the right combination of vegetables with lean proteins and whole grains like quinoa. Salads are considered a convenient nutritious meal served for any meal typically consumed as a lite lunch or dinner option. Micronutrients are nutrients used by an organism to grow and then reproduce as dietary substances provide nourishment essential for growth and the maintenance of life. Micronutrient deficiency MND affects 2 billion people globally consisting of nearly 30 percent of the world population often resulting in increased morbidity and mortality, irreversible impairment to the physical and cognitive development of children, and substantial losses to individuals WHO 2014. Food Fortification in a Globalized World 2018. Dietary Guidelines for Americans recommend that carbohydrates make up 45-65 percent of your total daily calories consumed. This translates into 225-325 grams of healthy carbohydrates per day. Quinoria healthy carbohydrate is packed with nutrition and is only 225 calories per one cup serving.
The top five healthy carbohydrates include Qunoria, oats, blueberries, roasted nuts, and legumes that can be added to salads or consumed as a side dish. Carbohydrates are a type of nutrient found in many beverages and food options. Combining healthy carbohydrates to your salads can increase your physical energy helping you stay active. The Department of Agriculture suggests people who consume fresh vegetables are less likely to develop chronic health conditions including diabetes, cancer, and cardiovascular disease. Increasing nutritional uptake benefits the entire body helping you manage weight by eating foods that satisfy your hunger. Eating fresh salads packed with an abundance of vegetables high in fiber will stave off cravings for the wrong kinds of foods. Cook quinoa in advance to use in salads or side dish recipes. The basic ratio is one cup of quinoa to 2 cups of liquid like chicken stock, or water seasoned with a pinch of salt. Heat 2 tablespoons of olive oil in a saucepan over medium heat. Add one cup of quinoa to the sauce pan stirring frequently to slightly toast the grains. Add 2 cups of liquid of choice like vegetable stock, water, or chicken stock. Add the quinoa to the liquid then bring the liquid to a boil then reduce the heat to simmer for 15 minutes. Serve quinoa as a side dish or in salads for a quick and easy meal packed with nutrition.
Cheers!
Patricia Lynn
Images courtesy of Sa Scha at AdobeStock
