In the annals of food cures, one whole grain rises to the top of the pile. Its name is quinoa, and here, in the final part of this short series, are three more compelling reasons why nutrition experts consider it a “superfood.” Read part one of this series for the first four common health problems solved by quinoa.
5. Quinoa vs. Type 2 Diabetes
Quinoa is very high in magnesium, a mineral that runs part of the show in your body’s insulin secretion and glucose production. Eating quinoa will reduce your risk of type 2 diabetes, a condition that has gone through the roof over the past 20 years. One study lasted eight years, and included more than 41,000 women. It helped confirm that eating foods with higher levels of both magnesium and calcium was associated with less likelihood of type 2 diabetes.
Women who ate whole grains high in magnesium were 31% less likely to get the condition than those who ate the lowest amount of magnesium-rich foods. All by themselves, whole grains such as quinoa led to a 20% reduced risk. Quinoa has a special role here, potentially shielding you from a difficult disease.
6. Quinoa vs. Osteoporosis
Quinoa is exceptionally high in the trace element manganese. Alongside calcium and vitamin D, this element is needed for healthy bones. Because it plays a role in the metabolism of bone, it’s been suggested for treating osteoporosis. Its positive effect, though, is tapered a bit due to the fact it is seen only when manganese is combined with minerals. When taking manganese is taken with other calcium and zinc, bone density has improved in people, particularly women. You don’t hear about this one that often, but don’t ignore it. Manganese is the most abundant element in quinoa.
7. Quinoa vs. Obesity
One good-quality study investigated whether eating quinoa, buckwheat, or oats could make one feel fuller than eating rice or wheat. This would translate into a reduced risk of eating more food later on, which would keep the weight down for many of us. Lots of the foods that we eat are not satiating enough, and a few hours later, we are hungry for more—or we eat more servings than we need, and the calories pile up. Researchers found that quinoa has a potential impact on the way we eat, is full of functional nutrients, and is very satisfying—unlike, specifically, white bread.
Quinoa is one food that you can stock up on and eat, worry-free. Check out some recipes; it is being used more and more in delicious ways.
Sources for Today’s Articles:
The #1 Superfood for Defeating Diabetes and More
van Dam RM, et al., “Dietary calcium and magnesium, major food sources, and risk of type 2 diabetes in U.S. Black women,” Diabetes Care October 2006; 29(10): 2,238-43.
Berti, C et al., “Effect on appetite control of minor cereal and pseudocereal products,” British Journal of Nutrition November 2005; 94: 850-858.