Andean grains, such as quinoa, have gained prominence in modern diets, combining tradition and nutrition for those seeking a healthy lifestyle.
Here’s how these Latin superfoods can be your allies in weight loss and a balanced diet.
What makes quinoa and other Andean grains special?
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Quinoa: This pseudocereal native to the Andes is rich in protein, fiber and essential amino acids. According to the Harvard School of Public Health, its protein content helps maintain satiety for longer, which can reduce daily caloric intake. In addition, it is gluten-free, which makes it an excellent choice for people with intolerances.
Amaranth: Another Andean jewel, amaranth provides iron, calcium and antioxidants, promoting better digestion and helping to prevent anemia. Being low in calories and high in nutrients, it is ideal for those who want to lose weight in a healthy way.
Cañihua: Less known but just as powerful, cañihua stands out for its high fiber content, helping to control blood sugar levels and promoting weight loss.
Benefits of incorporating Andean grains in your diet
Appetite control:
The combination of fiber and protein in these grains helps reduce cravings and keep you satisfied longer.
Low glycemic index:
This means that they release energy gradually, avoiding blood sugar spikes that can cause sudden hunger.
Rich in essential nutrients:
They provide iron, magnesium, phosphorus and antioxidants, improving your overall health while taking care of your weight.
Versatility in the kitchen:
From salads to soups to desserts, these beans can be adapted to your favorite recipes.
Grains can benefit your health in ways you didn't expect
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Some healthy recipes
Quinoa salad with avocado and corn: Cook quinoa and mix with avocado, corn and cilantro. Add a touch of lime juice for a fresh and delicious taste.
Amaranth porridge for breakfast: Boil amaranth with almond milk, cinnamon and a little honey. Serve with fresh fruit for an energizing breakfast.
Cañihua soup with vegetables: Prepare a soup with cañihua, carrots, celery and spices. It is perfect for a light but nutritious dinner.
Tips to include them in your diet
Plan your meals: Integrate these grains into lunches and dinners as a replacement for refined carbohydrates.
Mix flavors: Pair with fresh ingredients such as avocados, vegetables and lean proteins for a balanced meal.
Try different preparations: Vary between soups, salads and side dishes to avoid getting bored.
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