Quinoa alone will not gain weight. In fact it offers several qualities that make it a good choice for a weight loss diet. A portion of Quinoa provides at least 10 percent of the daily value needed nine vitamins and minerals. One cup has about the same calories as a bowl of breakfast cereal served with skim milk. Quinoa is low in fat and a good source of protein and fiber, having both benefits for weight loss.
Calories in Quinoa
One cup of cooked quinoa contains 222 calories nutrient dense. Its potential impact on your weight depends on whether you stay inside, or you excedes- your daily goal of total calories. If you have already used the maximum number of calories for the day, but want a snack at night and take a quinoa dish then you're adding 222 extra calories that contribute to weight gain. A good way to include quinoa in your diet is mixed with vegetables to make it a complete meal in one dish.
Carbohydrates for prolonged energy
A cup quinoa has 39 grams of total carbohydrates. Carbohydrates in quinoa can help you avoid the trap of delaying dietary energy when a person consumes a limited number of calories. Most Quinoa carbohydrates consist of complex starches that provide continuous power. These carbohydrates help your basal metabolism, muscles and brain, while providing the energy you need to support your day. It also helps to follow a regular exercise routine. Carbohydrates should represent at least 45 percent of your daily calories, according to the Institute of Medicine.
The protein promotes satiety
Quinoa is special because it is one of the few plant foods having the complete protein. Protein is a good tool for weight loss because it prevents spikes in blood sugar, triggering hunger, according to the Harvard School of Public Health. It also helps you feel full and your body uses more calories to digest protein to digest carbohydrates and fats. The protein can also stimulate the hormone that makes you feel full and satisfied, according to a study published in the May 2013 "American Journal of Clinical Nutrition". One cup of cooked quinoa contains 8 grams of protein, or 16 percent of the daily value Food and Drug Administration recommended 50 grams, based on a 2,000 calorie diet. Your individual protein needs may vary.
Fiber as a weight loss tool
As the soluble fiber in quinoa absorbs water fills your stomach and makes you feel satisfied. Then keeps food in your stomach longer, so that the feeling of fullness lasts longer. The fiber may delay the release of ghrelin hormones, according to a review published in June 2012 "Current Obesity Reports". Since ghrelin makes you feel hungry, slow release helps you keep your hunger a little more. You get 5 g of fiber, or about 20 percent of the recommended by the FDA of 25 grams, a cup cooked quinoa daily amount.