Quinoa is an amazing alternative to rice: Why can't everyone consume it?

Quinoa is a small grain that the people of South America have used for ages. Now, quinoa has become one of the most consumed grains around the world. Loaded with protein, carbohydrate, fibre, folate, B vitamins and iron, quinoa has countless health benefits. Besides, quinoa has fantastic anti-inflammatory properties due to the presence of antioxidants like quercetin and kaempferol. These protect the cells from the damage caused by free radicals.

Including foods like quinoa that are rich in flavonoids improves overall health while reducing the risk of diseases like cancer. A cup of cooked quinoa contains 5.18 grams of fibre, making it a good source of healthy fibre. These are some of the health benefits of quinoa:

Improves digestion
Besides improving digestion, this small grain can boost gut health by preventing indigestion, constipation and bloating.
Reduces the risk of colon cancer
Fibre-rich foods like quinoa significantly reduce the risk of colorectal cancer or colon cancer. Colorectal cancer ranks second in the number of deaths caused by cancer in the world. The fibres in quinoa keep the gut healthy and reduce the risk of colorectal cancer.

Diabetic friendly
Quinoa is an excellent source of magnesium. Getting enough magnesium from food and diet significantly lowers the chance of type 2 diabetes.
How to make perfectly cooked quinoa
It is easy to cook quinoa, which could be enjoyed for breakfast, lunch or dinner. Wash and strain a cup of quinoa. Cook them in two cups of water, sprinkling in some salt and pepper powder. Boil for 15 – 20 minutes or until the water reduces.

Are there any side effects?
Although quinoa is loaded with nutrients, not everyone can consume it. Quinoa contains a chemical called saponin that could trigger allergic reactions in some rare cases. Saponin in quinoa are primarily found in its seed husk and may cause red spots on the body, vomiting, dysentery and shortness of breath. Meanwhile, quinoa may not digest properly in some people, causing bloating. So, quinoa should be soaked for at least half an hour before cooking to remove saponin.