Quinoa and Weight Loss

A relatively new addition to American diets, quinoa is an ancient grain harvested by the Incas of South America and used for centuries. Quinoa is a nutritious addition to any meal plan, especially when you are limiting your food intake to lose weight. The protein and fiber in quinoa, in addition to its versatility, makes it an asset to any weight-loss plan.

Description

Quinoa is actually a seed, although it is classified as a grain. The plant is related to Swiss chard, beets and spinach. Dry quinoa looks like tiny seeds, but as it cooks, it takes on the texture of couscous and the outer ring of the seed becomes clear while the inside of the seed remains opaque. Quinoa comes in red, black and white -- or ivory -- varieties.

Nutrition

One cup of cooked quinoa contains 222 calories and 4 g of fat. It offers 39 g of carbohydrates and 5 g of fiber. Quinoa is considered a complete protein, meaning that it -- like meat, fish and soy -- contains all the amino acids that the body cannot produce on its own in the proper ratios. Other grains are not complete proteins. Among the dozens of minerals and vitamins it provides, quinoa offers 15 percent of the recommended dietary allowance for iron, 19 percent for folate, 58 percent for manganese, 28 percent for phosphorus and 30 percent for magnesium.

Weight -Loss Benefits

Quinoa's high fiber content can help you feel full, which helps you stick to a low-calorie diet. The protein in quinoa can also increase feelings of satiation, rev your metabolism and lead to more stable blood-sugar levels, reducing cravings, reports the Harvard School of Public Health. Eating whole grains, such as quinoa, in lieu of refined grains can also help you reduce belly fat. A study in the "American Journal of Clinical Nutrition" published in 2008 found that dieters who emphasized whole grains in their diet experienced a greater decrease in body fat at the abdomen than those who ate only refined grains. Quinoa is also gluten-free, making it appropriate for most dieters.

Considerations

Quinoa has a bitter-tasting coating on the seed called saponins, which can be removed by rinsing the grain several times before cooking. Although many brands of quinoa available in the United States remove this coating during processing, you may want to rinse your quinoa as a precaution. Although quinoa is a healthy, diet-friendly food, if you eat too much, it can cause you to exceed your calorie goals for the day. Remember, weight loss is a matter of burning more calories than you consume. Eating too much of any food, even healthy grains such as quinoa, can hamper weight-loss efforts.

Uses

Prepare quinoa as you would rice, simmering in water or broth for approximately 15 minutes. A quinoa pilaf may be prepared by sauteing chopped onion and garlic in 1 tsp. of olive oil and then adding a cup of dry, or rinsed, quinoa. Toast for a minute or two and add 1 1/2 cups of chicken or vegetable broth. Bring to a boil, then reduce heat, cover and simmer until the liquid is absorbed. Remove from the heat and stir in 1/2 cup of frozen peas. Let sit for a few minutes, to let the peas thaw, before serving. Quinoa also makes a delicious cold salad -- try one made with black beans, diced pepper and jicama tossed with a cumin-lime dressing. Quinoa may be treated like oatmeal to create a filling and warm low-calorie breakfast cereal with dried fruit and a sprinkling of nuts.