Quinoa Salad With Broccoli And Tomatoes
Contributed byLeticia Nagata, RD
Quinoa is a whole grain rich in soluble fiber that may help to reduce low-density lipoprotein, or LDL, cholesterol levels the bad cholesterol. Using quinoa in salads and side dishes is a great way to add fiber to your diet. It can even replace ground turkey or beef in many recipes, because it is also an excellent source of protein. This quinoa salad is a great recipe to use up your leftover vegetables.
This recipe and photo were contributed by Kelsi Nishina, University of Hawaii dietetic student.
- 1 cup halved cherry tomatoes
- 6 cups roasted broccoli florets, cut into bite-sized pieces
- 8 roasted shishito peppers, sliced into 1-inch pieces
- 1 zucchini, chopped
- 2 cloves or more garlic, minced
- 2 tablespoons olive oil
- Pepper or an herb blend, to taste*
*Recommended herb blends include Italian seasoning, which is a standard Mediterranean blend of rosemary, thyme, oregano, and basil or herbes de Provence, which refers to a mixture of dried savory, marjoram, rosemary, thyme, and oregano from southern France. Lavender is often added in American versions.
How Does Quinoa Rank
Quinoa has a GI score of 53 and a GL score of 13 , making it a relatively diabetes-friendly option.
Its worth noting
Science is still a little iffy on whether GI and GL are accurate predictors for diabetes health. Still, they are considered helpful tools for managing carb content and understanding how certain foods affect blood sugar.
How Does Cholesterol Work
Cholesterol is a waxy substance that can clog arteries if theres too much of it in the body. Your body makes cholesterol naturally, but when you eat too many foods that also contain cholesterol, these can combine to create an excess of cholesterol in your body. And thats when things can turn bad.
There are two main types of cholesterol: HDL, or high-density lipoprotein, and LDL, or low-density lipoprotein. HDL is known as good cholesterol, since it works to remove LDL , from your arteries. So, foods that are said to help maintain healthy cholesterol can either increase HDL, lower LDL, or both.
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Five Health Benefits Of Eating Quinoa
Quinoa’s popular for a reason it’s full of fibre, it’s a complete protein, and it’s great for your heart. Start your day with this healthy, delicious breakfast recipe.
Quinoa is quickly becoming the nutritional superstar of the decade. Quinoa is not actually a grain its a seed, which means its high in protein and fibre and provides balanced energy and satiety. One cup of quinoa has about as much protein as two deli slices of chicken breast, or about 15 percent protein by weight.
One big reason why quinoa has come into fashion is its easy to prepare. In the old days of health food stores, quinoa was sold in bulk and it had to be rinsed many times to remove the bitter saponins. Now quinoa is sold pre-rinsed, and with a 15-minute cooking time. I think its a wonderful replacement for refined rice. And although people love brown rice, a common complaint is the 45 minutes it takes when you get home to cook it. If you want an instant way to enjoy quinoa in the morning, try it rolled. Just like rolled oats, rolled quinoa cooks in just a few minutes.
Five more reasons to try quinoa1. Quinoa promotes healthy bone growth: Quinoa contains all nine essential amino acids used by the body as building blocks for the development of muscle tissue and necessary metabolic enzymes. Protein is also necessary for the absorption of calcium into the bones and the development of collagen, as well as for the growth factors involved in healthy growth of the bone matrix.
Makes 4 cups
Effect Of Quinoa On Anthropometric Measures And Body Composition
As shown in Table 2, no significant differences were observed for body-composition measurements after the 6- and 12-wk intervention time periods between and within treatment groups. In the control group, body weight varied from a 3.6% decrease at 6 wk to a 4.1% increase at 12 wk. In both intervention groups, changes in body weight were reported as a 0.5% increase at 6 wk, whereas a 1.5% and a 1.7% decrease at 12 wk in the 25- and 50-g groups, respectively, was observed. There were no differences in the percentage of body fat and total lean tissue. There was a decrease in waist circumference of 2.8 cm in the control group at 6 wk, but an increase of 3.3 cm at 12 wk. In the 25-g group, waist circumference increased by 0.6 cm at 6 wk and decreased by 1 cm at 12 wk, whereas in the 50-g group there was a reduction of 0.2 and 1.3 cm at 6 and 12 wk, respectively.
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Is Canned Tuna Fish High In Cholesterol
. Also question is, does canned tuna help reduce cholesterol?
Fish: Although fish will not help to lower cholesterol, it has lots of benefits for your heart. Omega-3 fats, which are found in oil-rich fish such as salmon, trout, mackerel, herring and sardines, are very beneficial for your heart. Tuna is the one exception fresh tuna has omega-3s but tinned tuna generally doesnt.
Beside above, is canned tuna fish good for your heart? Tuna, for its part, is a source of high-quality protein with almost no fat. It contains all essential amino acids required by the body for growth and maintenance of lean muscle tissue. Canned tuna can be a good source of hearthealthy omega-3 fatty acids, with 150 milligrams or more per four-ounce serving.
Also question is, is canned tuna high in cholesterol?
Canned tuna is a good source of essential nutrients, such as omega-3 fatty acids, high quality protein, selenium and Vitamin D. Most tuna species have approximately 2 grams of fat per 113 gram portion and less than 45 milligrams of cholesterol and sodium.
What are the worst foods for high cholesterol?
They suggest limiting the following foods to achieve this:
Quinoa Acts As A Gluten
People who follow a gluten-free diet can easily consume quinoa. A study of patients of celiac disease, who consumed quinoa, showed that it was nutritionally better than rice as quinoa provided the required intake of protein, calcium, iron, and fiber. Their diet was more balanced than when they consumed rice, thus better meeting the dietary requirements caused by their condition.
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Eat Quinoa To Reduce Your Risk Of Diabetes
Quinoa is a great source of soluble fiber, which helps with controlling blood sugar and slowing the rate at which carbs are broken down into glucose. In addition, quinoa is brimming with vitamin E, phenolic acids and cell wall polysaccharides, which assist with reducing any inflammation linked to type 2 diabetes.
What Tips Do You Have For Eating Healthier Fats
Hahn shared these added tips for including healthy fats into your diet:
- Add a tablespoon of chopped nuts to a salad
- Cook with a light drizzle of olive oil
- Incorporate more fish into your meals during the week
- Use avocados to make chicken or tuna salad instead of mayo
- Limit overly fatty meats, baked or other highly processed, high sugar and fried foods
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Ditch The Butter For Margarine Spread
One tablespoon of butter contains more than 7 grams of saturated fatmore than half of the recommended daily amount for a 2000 calorie/day diet, according to the American Heart Association . It also contains 10% of your daily value for dietary cholesterol, which, though it isn’t as harmful as was once thought , is one of the main sources of high cholesterol . So, according to the NLM, butter, other animal fats, and solid margarine may not be the best choices.
Alternatives are liquid vegetable oil, such as olive, canola, sunflower, corn, and peanut oils. Switch the butter with a vegetable-oil-based spread you’ll replace bad fat with a good fat. And instead of using butter to grease the pan while cooking, try olive oil or white wine vinegar.
Lower Blood Sugar Levels
People with type 2 diabetes are unable to use insulin effectively, causing high blood sugar levels and various complications.
Refined carbs are linked to an increased risk of type 2 diabetes and heart disease, while whole grains like quinoa are associated with a reduced risk (
Quinoa-based products are well tolerated and may be a suitable alternative to wheat in its original form and in products like bread or pasta .
Quinoa may reduce blood cholesterol, blood sugar, and triglycerides. Its weight loss friendly, gluten-free, and has been shown to increase the nutrient and antioxidant value of gluten-free diets.
Quinoa is usually well tolerated with no reported side effects.
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Healthy Quinoa Salad : :
Im sure by now, most of you have tried quinoa . This superfood is one of my personal favorites! Although it is usually thought of as a whole grain, it is actually a seed. It takes less time to cook than whole grains, and tastes amazing on its own! It is a wheat-free, gluten-free, and cholesterol-free food, making it the perfect side dish or main course for vegetarians, vegans, and others with special dietary concerns. Here are some interesting healthy facts about quinoa:
- It is a complete protein, containing all nine essential amino acids.
- It contains almost twice as much fiber as most other grains. Fiber helps prevent heart disease by reducing high blood pressure and diabetes. It also lowers cholesterol and glucose levels.
- Quinoa contains lysine, which is essential to tissue growth and repair.
- It is rich in magnesium, which helps to relax blood vessels and alleviate migraines. Additionally magnesium helps detoxify the body, provides energy, and helps with the formation of healthy bones and teeth.
- The gluten-free super seed is a good source of riboflavin , which is known to improve energy metabolism within the brain and muscle cells.
- Quinoa is rich in manganese . Manganese helps prevent damage of mitochondria during energy production and protects red blood cells from injury by free radicals.
Health Benefits Of Quinoa
So we know that quinoa offers all the right stuff, so lets examine how quinoa can benefit our health. Here are 7 health benefits of quinoa which only gives you more reason to start enjoying the good stuff on a regular basis:
1 High in protein: Your body needs protein, this much we know. Especially if youre a vegetarian, quinoa is a good alternative to still get in your intake. Protein is used to build and repair muscles, even more essential for seniors as they may not be as active. Helping to maintain muscle mass with healthy eating is ideal.
2 High in fiber: Fiber is essential for digestion. Not enough of it and youll suffer from constipation which is harmful to health. Insoluble fiber, the kind your body cant break down which is found in quinoa can also help us feel fuller longer, making it a useful food for weight loss and weight management.
Just remember, though, for fiber to be effective it must be consumed with a lot of water or else you can still find yourself backed up with constipation.
3 Antioxidant power: Antioxidants are useful to the body to help fight against free-radical damage. Quinoa offers antioxidants called flavonoids which have been shown to reduce the risk of disease.
6 Keeps your heart healthy: Because quinoa can help cholesterol, in turn, this can lead to a healthy heart. Quinoa also offers heart healthy fats and lowers fatty-acid levels which Italian researchers have found to reduce the risk of heart disease.
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What Is Quinoa And What Are Its Benefits
Quinoa is a flowering plant known for its rich nutritive value. Its demand has incredibly increased over the past few years.
It is popularly used as an alternative to grains containing starch.
Quinoa is rich in nutrients like proteins, minerals, and vitamins. It is an excellent source of energy for those allergic to gluten.
Quinoa: Nutrition Fact File
Quinoa deserves its superfood status quinoa is packed with essential nutrients. Here are some of quinoa nutrition facts to show how great this grain really is.
For starters, quinoa ranks low on the glycemic index which means it wont cause spikes in glucose levels, making it a healthy option for diabetics and those watching their sugar.
A quarter cup of dry quinoa contains 160 calories, 6 grams of protein, 227 grams of carbohydrates, zero grams of cholesterol and sodium, 2.5 grams of fat and 3 grams of fiber. As you can see, with only a small portion of quinoa you not only get the essentials but you wont get the unnecessary sugar, salt and cholesterol. Quinoa a safe food for just about any diet.
Furthermore, quinoas vitamin and mineral content supplies vitamin E, iron, manganese, copper, folate, zinc, potassium, phosphorus, essential amino acids and magnesium. Basically, quinoa supplies you with so many essentials your body needs to function.
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It Contains Beneficial Plant Compounds
Quinoa is very high in beneficial plant compounds. Some examples are saponins, phenolic acids, flavonoids and betacyanins .
Many of these compounds may act as antioxidants, which means they can neutralize the free radicals that damage your body on the molecular level.
One study examined 10 types of grain from Peru. It found that quinoa had an antioxidant capacity of 86%, which was higher than all the other grains analyzed .
While all varieties of quinoa are high in antioxidants, the darkest seeds contain the highest amounts. This means black quinoa contains more antioxidants than white .
Also, sprouting the seeds can increase the antioxidant content even further .
However, a high antioxidant capacity in the lab does not necessarily translate to a higher antioxidant capacity in your body.
Nonetheless, one study found that consuming 25 grams of quinoa daily increased levels of the important antioxidant glutathione by 7% (
This shows that it really can help your body fight oxidative damage from free radicals.
Quinoa contains beneficial plant compounds. Many of them act as antioxidants and protect your body from free radicals.
Food Supplements That Do Not Help With Cholesterol
Many extracts and supplements have been promoted for their overall health benefits and lipid-lowering effects, but do they work?
We reviewed the available scientific research and found that the following supplements had no good evidence to support those claims:
- Selenium: Supplements may help lower cholesterol in people with low levels of selenium, but not in people with normal levels of selenium. There is not enough scientific evidence to say that selenium protects against cardiovascular disease.
- Calcium: Results here are mixed, but the bottom line is calcium supplementation does not improve cholesterol levels.
- Garlic supplements: Raw, powdered, and aged garlic supplements had no effect on cholesterol levels.
- Policosanol: This substance, which is extracted from sugar cane wax, did not improve cholesterol.
- Coconut oil supplements: There is mixed evidence about the cardiovascular benefits or harm of coconut oil. It is not an evidence-based alternative treatment for high cholesterol levels.
- Coconut water: There is no high-quality data about coconut water improving cholesterol levels.
- Resveratrol supplements: There is no evidence that these improve cholesterol levels in humans.
- Soy isoflavones supplements: Taking supplements of soy isoflavones does not improve cholesterol levels.
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What Makes Quinoa Special
While it may be relatively new to supermarkets, quinoa has been a large part of the South American diet for many years. It dates back to the Incas, who called quinoa the mother of all grains. It grows in the Andes Mountains and is capable of surviving harsh conditions.
While its eaten like a grain, quinoa is actually a seed. There are more than 120 varieties. The most popular and widely sold are white, red, and black quinoa.
Only in the past three decades have researchers begun to discover its health benefits.
Because of its high fiber and protein content, quinoa makes you feel full for longer. Theres also reason to believe that it can help lower your risk for high blood pressure and high cholesterol, although more research is needed.
Health Benefits Of Quinoa Uses And Its Side Effects
Quinoa is a nutrient rich food and has many health benefits. Right from controlling weight and acting as a great substitute for protein and in gluten-free diets. Quinoa good for your hair, it also help prevent gallstones, kidney stones, diabetes, osteoporosis, and cancer. You can also add quinoa in your weight loss diet. It also protects many organs in the body and is rich in antioxidants and low in fat.
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Which Foods Are The Best To Lower Cholesterol
Theres a long list of foods you can eat in order to help your cholesterol levels. While no single food may be responsible for dramatic decreases, incorporating several heart-healthy foods can definitely get your levels to more acceptable levels. Elena Paravantes, a registered dietitian nutritionist and author of the book The Mediterranean Diet Cookbook for Beginners says, foods that are rich in soluble fiber are very beneficial for cholesterol levels. Soluble fiber dissolves in water and turns into a gel-like substance. Other good choices are monounsaturated fats and foods that contain natural plant sterols such as nuts and seeds.
Below, weve included a list of the best foods that lower cholesterol.