3 of 4 in a Series

Including Dr. Gloria’s Special Recipes

Presented by: Dr. Gloria Gilbère

For Educational Purposes

5. Contains Disease-Fighting Antioxidants

A specific type of antioxidants called bioflavonoids, or flavonoids, is found in large amounts in quinoa. This group of antioxidants garnered interest in the mid-90s for their disease-preventing benefits. One particular class of flavonoid, polyphenols, may play a role in the prevention of cardiovascular disease, cancer, osteoporosis and diabetes.

Quinoa is also high in other antioxidants, quercetin (mentioned above), kaempferol, vanillic acid and ferulic acid, important for the reduction of inflammation, a risk factor and generally at the foundation for chronic diseases.

In 2016, researchers discovered the presence of beta-carotene in quinoa. When consumed through diet (not supplements), beta-carotene and other carotenoids benefits the body by scavenging the free-radicals often responsible for premature aging and various diseases.

Even though it’s not an antioxidant, manganese also plays a role in the function of the antioxidants found in quinoa nutrition. Numerous enzymes that function as antioxidants require manganese to operate.

6. Helps Keep Your Gut Healthy by Decreasing Inflammation

In a 2016 study, quinoa and amaranth were assessed for their function as prebiotics. Prebiotics are undigestible fiber compounds that work with probiotic enzymes to become “fuel” for the beneficial bacteria (microbiota) living in your gut, and are associated with lowered disease risk, lowered inflammation levels and a better functioning immune system.

Scientists found that both of these pseudo-cereals (which they referred to as common superfoods) have prebiotic potential and can serve to improve gastrointestinal health by balancing the levels of good bacteria (microbiota) functioning there.

The butyrate in quinoa (which I explained earlier supports heart function) may also be part of its gut-repairing abilities. Low levels of this fatty acid (or the inability to metabolize it) are linked with inflammatory gut diseases, such as IBS, Crohn’s and ulcerative colitis.

However, increasing butyrate levels helps to decrease inflammation in the gut and may potentially play a part in the medical solutions for these conditions. Butyrate not only suppresses future inflammation but causes apoptosis (cell death) in overabundant T-cells that serve as the source (“fuel”) of the inflammation.

Succinic acid is also found in quinoa nutrition, which is another anti-inflammatory nutrient significant for its role in maintaining gut health.

Be aware that quinoa is high in phytic acid, which can bind to minerals in food and decrease their absorption. Therefore, even though quinoa does contain a significant amount of minerals, your body may not absorb them all due to the phytic acid content.

Soaking quinoa in water prior to use helps reduce the phytic acid content. One cup of quinoa should be soaked in 2 cups of water with 1 tablespoon of either fresh lemon juice or goat milk yogurt for between 12–24 hours. Soaking not only reduces phytic acid levels, it also removes nature’s natural insecticide which is the substance that gives quinoa a bitter taste if not soaked and thoroughly rinsed before cooking.

7. A Bone-Building Powerhouse

Instead of drinking processed milk to build healthy bones, eat more quinoa.

Because of its high manganese, magnesium and phosphorus content, quinoa nutrition is a bone-building powerhouse — studies show it might even help to prevent osteoporosis.

8. Reduces diabetes risk

Eating manganese-rich foods may be one key to maintaining healthy blood sugar and decreasing your risk of diabetes. In one 2013 study, adding manganese into the diet helped to fight insulin resistance.

This may be because of manganese’s part in the process of gluco-neogenesis, involving the conversion of amino acids into sugar and balancing the amount of sugar in the bloodstream.

Increasing your consumption of butyrate-rich foods also seems to play into diabetes, as butyrate inhibits the inflammation related to insulin resistance.

Magnesium intake is also associated with a lower Type II diabetes risk, and you can get about a third of your daily required magnesium with just a cup of quinoa.

Overall, it seems that quinoa nutrition improves glucose tolerance and might be a part of preventing and/or managing diabetes and related conditions.

Last but not least, and I believe most important…in my final article of this series I share with you my recipes and tips on proper cooking…