{"id":502115,"date":"2023-10-11T09:47:42","date_gmt":"2023-10-11T07:47:42","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=502115"},"modified":"2024-05-01T16:28:56","modified_gmt":"2024-05-01T14:28:56","slug":"quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/","title":{"rendered":"Quinoa: Why Is This Gluten-Free Superfood Worth Adding to Your Diet?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/#What_is_quinoa_where_does_it_come_from_and_how_does_it_taste\" title=\"What is quinoa, where does it come from and how does it taste?\">What is quinoa, where does it come from and how does it taste?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/#9_benefits_of_quinoa_for_health_and_a_better_shape\" title=\"9 benefits of quinoa for health and a better shape\">9 benefits of quinoa for health and a better shape<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/#What_nutritional_values_does_quinoa_have\" title=\"What nutritional values does quinoa have?\">What nutritional values does quinoa have?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/#What_vitamins_and_minerals_does_quinoa_contain\" title=\"What vitamins and minerals does quinoa contain?\">What vitamins and minerals does quinoa contain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/#What_is_the_antinutrient_content_of_quinoa\" title=\"What is the antinutrient content of quinoa?\">What is the antinutrient content of quinoa?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/#How_to_prepare_quinoa\" title=\"How to prepare quinoa?\">How to prepare quinoa?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/#Great_recipes_containing_quinoa\" title=\"Great recipes containing quinoa\">Great recipes containing quinoa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Do you only have a few common side dishes like potatoes, rice or pasta in your diet? Then you may be starting to feel like a healthy diet is pretty boring. But it&#8217;s definitely not. With today&#8217;s article, we decided to shatter this stereotype and take a closer look at another cool option, which is quinoa. This pseudo cereal has <strong>great nutritional values, tastes delicious,<\/strong> is simple to prepare, and can be eaten hundreds of ways. You definitely won&#8217;t get tired of it.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">In this article you will read about the effects of quinoa on these areas:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#weight-loss\" style=\"border-radius:0px\">Weight loss<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#blood-sugar-levels\" style=\"border-radius:0px\">Blood sugar levels<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#cholesterol-levels\" style=\"border-radius:0px\">Cholesterol levels<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#oxidative-stress\" style=\"border-radius:0px\">Oxidative stress<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#digestion\" style=\"border-radius:0px\">Digestion<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">In addition, you will also learn about these properties and benefits of quinoa:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#gluten-free\" style=\"border-radius:0px\">Gluten free<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#source-of-quality-protein\" style=\"border-radius:0px\">A source of quality protein<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#simple-preparation\" style=\"border-radius:0px\">Simple preparation<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#low-fodmap-content\" style=\"border-radius:0px\">Low FODMAP content<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_quinoa_where_does_it_come_from_and_how_does_it_taste\"><\/span>What is quinoa, where does it come from and how does it taste? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Under the name <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quinoa<\/a> you may know it as a plant called Chenopodium quinoa, which belongs among the <strong>pseudo-cereals.<\/strong> It differs from conventional cereals in that its small seeds, are not botanically classified as grains. However, their nutrient content and use in the kitchen are similar. It can therefore be used in the same way as, for example, rice. Quinoa is most commonly found in the form of side dishes, various mixtures with vegetables and meat or its vegetable alternatives (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tofu<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tempeh<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">seitan<\/a>). However, it is also frequently added to various soups, salads, pancakes and other dishes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is thus a very <strong>versatile product.<\/strong> It is no surprise that it has a long tradition worldwide. Quinoa began to be cultivated in the South American Andes region several thousand years BC. The Incas even considered it a <strong>sacred food.<\/strong> But unlike potatoes or maize, it did not meet the same fate in Europe. In fact, quinoa was first labelled as un-Christian by the Spanish, which led to it ceasing to be grown in some areas. Over time, the production of quinoa together with other crops gave rise to the varieties that we still see today. Although there are more than 3000 varieties of quinoa, for simplicity&#8217;s sake it is most common to distinguish between <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>white<\/strong><\/a>, <strong>red and<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/black-quinoa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>black<\/strong><\/a>. Each has a slightly different nutritional profile, but all contain <strong>high levels of valuable micronutrients.<\/strong> This is also why it is considered a superfood. <span style=\"color: #ff6600;\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Whichever colour you choose, the quinoa will always have approximately the same shape in the form of tiny grains with a<strong> subtle nutty flavour<\/strong> that enhances sweet and savoury dishes. Like other pseudo cereals (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/buckwheat\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">buckwheat<\/a>, amaranth), it has the advantage of being gluten-free. This will be appreciated by coeliacs and other people who avoid gluten for whatever reason. Moreover, study results show that quinoa production has been growing exponentially since 2013. The UN even declared that year the Year of Quinoa. In addition to its excellent nutritional profile, this is also because the plant can <strong>adapt to less favourable climatic conditions, which could help to ensure the supply of food to developing countries.<\/strong> Therefore, more people could benefit. Even NASA is interested in it as a potential food for astronauts. <span style=\"color: #ff6600;\">[1-3][25-23]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T161545.663.png\" alt=\"What is quinoa, where does it come from and how does it taste?\" class=\"wp-image-501263\" title=\"What is quinoa, where does it come from and how does it taste?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T161545.663.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T161545.663-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"60667,75292,37870,74803,59932,36625,58789,67684,36412,36388,53185,53080\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_benefits_of_quinoa_for_health_and_a_better_shape\"><\/span>9 benefits of quinoa for health and a better shape<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"gluten-free\">1. Gluten-free<\/h3>\n\n\n\n<p>Quinoa itself is a<strong> gluten-free food.<\/strong> This is supported by a study that investigated how a person with coeliac disease would respond to eating 50 g of quinoa a day for 6 weeks. Its consumption was well tolerated and <strong>did not impair health.<\/strong> This is good news for people who avoid gluten for whatever reason. But even though quinoa is <strong>naturally gluten-free,<\/strong> that doesn&#8217;t mean that other foods made from quinoa have to be gluten-free too. You always need to keep an eye on where the quinoa has been processed and whether <strong>other ingredients have been added during production that could cause digestive upset.<\/strong> <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Quinoa can therefore assist people on a gluten-free diet to replenish quality carbohydrates, protein and valuable micronutrients. At the same time, it will bring a fresh new taste to a gluten-free diet that is characterised by limited food choices. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you want to learn more about gluten, you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/gluten-is-it-really-harmful-to-all-of-us\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Gluten &#8211; Is It Really Harmful for Everyone?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"a-source-of-quality-protein\">2. A great source of plant protein<\/h3>\n\n\n\n<p>The great advantage of quinoa is the fact that it is one of the <strong>better<\/strong> <strong>quality sources of protein and not only for vegans.<\/strong> It is considered to be a complete protein, as it contains all the essential amino acids in an optimal ratio and can thus be said to have a high quality amino acid spectrum. Other plant protein sources, <strong>such as common<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>cereals<\/strong><\/a> <strong>or<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>legumes<\/strong><\/a>, typically have a limiting amino acid profile. Therefore, it is ideal to combine different sources with each other. However, this is not the case for quinoa. Unlike other cereals, it is also<strong> rich in<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bcaa-1500-lysin-300-tab-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>lysine<\/strong><\/a>&nbsp;<strong>and other<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>essential amino acids<\/strong><\/a>. This makes it a great addition to the diet of athletes who are <strong>interested in muscle growth, quality recovery or bone health.<\/strong> <span style=\"color: #ff6600;\">[5-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you want more tips on protein sources, you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-are-the-best-sources-of-plant-proteins-and-why-include-them-in-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> What Are the Best Sources of Plant Protein and Why Include Them in Your Diet?<\/strong><\/a><\/li>\n\n\n\n<li>For tips on accessible sources of protein, see our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/affordable-protein-rich-foods\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Affordable Protein-Rich Foods.<\/strong><\/a><\/li>\n\n\n\n<li>In case you are vegan or just want to include more plant-based protein in your diet, you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-are-the-best-sources-of-plant-proteins-and-why-include-them-in-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>What Are the Best Sources of Plant Protein and Why Include Them in Your Diet?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/960x1200_VV_09-899x1124.jpg\" alt=\"9 benefits of quinoa for health and a better shape\" class=\"wp-image-501282\" title=\"9 benefits of quinoa for health and a better shape\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/960x1200_VV_09-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/960x1200_VV_09-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/960x1200_VV_09.jpg 960w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"weight-loss\">3. Can assist with weight loss<\/h3>\n\n\n\n<p>If you&#8217;re on a diet and trying to lose a few extra kilos of fat, quinoa can be a <strong>great food<\/strong> to serve on your plate regularly as part of your weight loss diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is mainly due to the aforementioned<strong> high-quality protein and fibre content.<\/strong> These two ingredients help to keep you full for longer, which is ideal for weight loss.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This way they can help to reduce energy intake, maintain a calorie deficit and lose weight. In addition, protein-rich meals <strong>also help to keep<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-outsmart-your-sweet-tooth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>cravings for sweet<\/strong><\/a>&nbsp;<strong>and salty treats at bay<\/strong>. This way, you leave the chocolate and other goodies in the pantry for someone else.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The protein in quinoa will also help with <strong>muscle maintenance and building,<\/strong> which will allow your body to burn more energy even at rest. This leads to a so-called acceleration of metabolism, which is also useful for <strong>weight loss.<\/strong> <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This goes hand in hand with the thermal effect of protein. It is the highest of all macronutrients (up to 30%). Simply put, this means that the body itself uses more energy to metabolise them, and to some extent, we burn calories for free. <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Of the 100 kcal ingested in the form of protein, our body uses up to 30 kcal just to process it. And you&#8217;ll be equally pleased to know that it has only an average of 6 g of fat per 100 g of raw quinoa <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Read our articles that will help make weight loss easier for everyone:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you want to start losing weight, you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/simple-weight-loss-basics-youll-be-surprised-whats-really-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Simple Weight Loss Basics: You&#8217;ll Be Surprised At What&#8217;s Really Important.<\/strong><\/a><strong>&nbsp;<\/strong><\/li>\n\n\n\n<li>In the same way, you should not miss the information from our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 Tips to Make Weight Loss Easier and Get in Shape.<\/strong><\/a><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"blood-sugar-levels\">4. Has a positive effect on blood sugar levels<\/h3>\n\n\n\n<p>Due to its properties, quinoa can be considered a whole grain. Like whole grains, it is <strong>associated with a lower risk of type 2 diabetes and cardiovascular disease, distinguishing it<\/strong> from refined grains. In addition, it has a relatively <strong>low glycaemic index<\/strong> (average value of 53). This makes it an ideal choice for people who <strong>want to have better control over their blood sugar levels.<\/strong> When a product has a low glycaemic index, the sugar level rises gradually after eating it, it&#8217;s not like a roller coaster. This keeps us fuller longer and not hungry quickly after eating. All people who suffer from insulin resistance or type 2 diabetes can appreciate this. <span style=\"color: #ff6600;\">[8-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cholesterol-levels\">5. Positively affects cholesterol levels<\/h3>\n\n\n\n<p>High cholesterol levels increase the risk of developing heart disease, so it&#8217;s a good idea to keep an eye on it. If we take a closer look at the micronutrients in quinoa, we find that it contains an interesting amount of <strong>phytosterols.<\/strong> These are substances that have a similar structure to cholesterol. However, they have been shown to be able to <strong>reduce cholesterol absorption<\/strong> in humans. Thus, when consumed in large quantities, phytosterols can help to reduce the l<strong>evel of &#8216;bad&#8217; LDL cholesterol in the blood.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is also aided by the fibre contained in it. This binds bile acids in the digestive system and carries them out of the body. These molecules also have cholesterol integrated into them, which the body can then effectively get rid of. In addition, studies have shown that quinoa has been able to reduce blood triglycerides and free fatty acids. In this respect too, quinoa seems to excel in its category. <span style=\"color: #ff6600;\">[8-15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"oxidative-stress\">6. Helps fight oxidative stress<\/h3>\n\n\n\n<p>Quinoa contains a number of other beneficial substances, including <strong>saponins, betalains, polyphenols, flavonoids and other important antioxidant substances.<\/strong> As a result, it helps fight oxidative stress and free radicals. And what does this mean in reality? Free radicals have the ability to damage cells in the body, which can lead to ageing. Oxidative stress in your bodies in turn increases the risk of a number of diseases. Antioxidants can thus help you take care of both <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">your appearance<\/a> and your health. <span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"digestion\">7. It is beneficial for digestion<\/h3>\n\n\n\n<p>In this respect, the positive effect of quinoa is mainly due to its<strong> high fibre content,<\/strong> which is important for the proper functioning of your digestion. On average, you should eat around 30 grams of fibre per day, which quinoa, with its 7 grams of fibre per 100 grams, can effectively help with. It also serves as a food (prebiotic) for the bacteria living in your digestive tract. With the help of fibre, your microbiome will thank you and your digestion will run like clockwork. <span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can read more about the importance of fibre in our detailed article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Fibre: Why Do You Need It and What Foods Is It In?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"simple-preparation\">8. Easy preparation and use<\/h3>\n\n\n\n<p>The great advantage of quinoa is its ease of preparation. <strong>There is no peeling or cleaning required,<\/strong> such as with potatoes. Just rinse it thoroughly, mix it in the right proportion with water and <strong>boil it to the optimal consistency<\/strong> (usually about 15 minutes). When you&#8217;re done, all you have to do is decide how to use it. You can choose both sweet and savoury dishes. And it can be eaten as <strong>part of both hot and cold courses.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you are looking for tips for recipes with quinoa, you should not miss our <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>healthy fitness recipes.<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T162017.173.png\" alt=\"What nutritional values does quinoa have?\" class=\"wp-image-501302\" title=\"What nutritional values does quinoa have?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T162017.173.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T162017.173-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"low-foodmap-content\">9. It has a low FODMAP content<\/h3>\n\n\n\n<p>Quinoa is also great for people <strong>following a low FODMAP diet.<\/strong> During this diet, try to reduce your intake of fermented oligosaccharides, disaccharides, monosaccharides and polyols. All these carbohydrates increase the osmolality of the intestine, to which the body responds by increasing the amount of water in the intestines. Metabolising foods high in FODMAPs can then lead to <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/stomach-bloating-and-how-to-get-rid-of-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bloating, flatulence<\/a>&nbsp;and other digestive<strong> problems.<\/strong> Quinoa, however, is one food that <strong>should not cause difficulties<\/strong> when following this diet. <span style=\"color: #ff6600;\">[18-19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_nutritional_values_does_quinoa_have\"><\/span>What nutritional values does quinoa have?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nutritional values are approximate and vary slightly between types. They depend on the quality of the soil, different cultivation and processing practices, and the type of quinoa. However, as you can see in the table, <strong>the differences between the average macronutrient<\/strong> <strong>values are not significant.<\/strong> Different types differ slightly in taste, but mainly visually. If you want your food to be more interesting to the eye, we recommend combining several types. The dish then plays with all the colours and is <strong>more appealing to the eye.<\/strong> <span style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">White quinoa<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Red quinoa<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Black quinoa<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">352 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">355 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">58g<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_vitamins_and_minerals_does_quinoa_contain\"><\/span>What vitamins and minerals does quinoa contain?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In addition to a balanced proportion of macronutrients, quinoa also boasts a good proportion of micronutrients, which include <a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamins<\/strong><\/a><strong> and <\/strong><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>minerals<\/strong><\/a>. <span style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Minerals in quinoa<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/iron-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Iron<\/strong><\/a> is essential for red blood cell production, immunity, and helps reduce fatigue and exhaustion.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Magnesium<\/strong><\/a> is <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">important<\/a> for mental function, the nervous system and proper muscle function.<\/li>\n\n\n\n<li><strong>Phosphorus<\/strong> promotes normal teeth and bones.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/potassium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Potassium,<\/strong><\/a> like magnesium, contributes to the proper function of the nervous system, muscles and the maintenance of normal blood pressure.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/zinc-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Zinc<\/strong><\/a> is important for cognitive function, normal testosterone levels in the blood, and also contributes to fertility.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/copper-bisglycinate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Copper<\/strong><\/a> is important for hair pigmentation, energy metabolism and the nervous system.<\/li>\n\n\n\n<li><strong>Manganese<\/strong> helps with the maintenance of normal bones and tissues.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/selenium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Selenium<\/strong><\/a> is essential for spermatogenesis, hair, nails and thyroid function.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamins in quinoa<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-b1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Thiamine (vitamin B1)<\/strong><\/a> is important for the heart, psyche, nervous system and energy metabolism.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-b2-riboflavin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Riboflavin (vitamin B2)<\/strong><\/a> helps with normal energy metabolism, maintaining optimal skin condition, eyesight, and also helps to protect cells from oxidative stress.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-b6-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pyridoxine (vitamin B6)<\/strong><\/a> supports the nervous system, the psyche, immunity and the production of red blood cells.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/folic-acid-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Folic acid (vitamin B9, folate)<\/strong><\/a> is important, for example, for pregnant women as it contributes to the growth of germ tissues during pregnancy.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_antinutrient_content_of_quinoa\"><\/span>What is the antinutrient content of quinoa?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In addition to beneficial vitamins and minerals, quinoa also contains <strong>so-called antinutrients.<\/strong> In this category we include, for example, phytates and oxalates, which in large quantities,<strong> in combination with an inappropriate diet,<\/strong> could contribute to the formation of kidney stones in sensitive individuals. The saponin content of quinoa is similarly undesirable. These components can be partially removed by <strong>rinsing under running water.<\/strong> However, it is more effective to <strong>soak the quinoa<\/strong> in water for several hours, even overnight, before <strong>rinsing it.<\/strong> This method will help us to reduce the antinutrient content to a minimum.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, there is no need to worry about antinutrients. For example, legumes and other cereals commonly contain them and they do not pose any significant problem for the general population. However, the issue of antinutrients will resonate with, for example, vegans, whose diet consists only of plant foods, and so a higher proportion of these ingredients can be expected. However, it will also be of interest to other people who need their <strong>diets to be spot on and perfected to the last detail.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T162235.661.png\" alt=\"\" class=\"wp-image-501319\" title=\"What is the antinutrient content of quinoa?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T162235.661.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T162235.661-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_prepare_quinoa\"><\/span>How to prepare quinoa?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>The first and most important step is to <strong>rinse the quinoa<\/strong> thoroughly. This gets rid of impurities and saponins that give it a slightly bitter taste. It is ideal to rinse the quinoa under running water for at least 30 seconds. If you have time, it is fine to let it soak in water for up to 6 hours to get rid of more of the antinutrients before rinsing it.<\/li>\n\n\n\n<li>Then mix it with the amount of water indicated on the packet, as a rule, it is <strong>mixed with boiling water in a ratio of 1:2<\/strong> (one part quinoa and 2 parts water).<\/li>\n\n\n\n<li>It is then simmered for about 14-18 minutes to give it the consistency that you like. Some people prefer harder, others softer. It also depends on how you want to use it afterwards. <\/li>\n\n\n\n<li>When it has the<strong> optimal consistency,<\/strong> you can turn off the stove and you&#8217;re done. <span style=\"color: #ff6600;\">[22]<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Great_recipes_containing_quinoa\"><\/span>Great recipes containing quinoa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As we have already mentioned, quinoa is a truly versatile product that can be eaten<strong> sweet, salty, cold or warm.<\/strong> So we&#8217;ve put together a few recipes that may inspire you to incorporate quinoa into your diet more often. The great advantage of already cooked quinoa is that it can <strong>last 5-7 days in the fridge if stored properly.<\/strong> You can have it ready and use it whenever you need it. You can also freeze it and then incorporate it into your meals whenever you want. <span style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Savoury recipes with quinoa<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Salads:<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-light-quinoa-salad-in-a-jar\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">light quinoa salad in a glass<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-fresh-herb-tabbouleh-salat-with-quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fresh Tabbouleh herb salad with quinoa<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quinoa-salad-in-3-different-ways\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quinoa salad 3 ways<\/a><\/li>\n\n\n\n<li><strong>Mexican meals:<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-mexican-salad-with-quinoa-and-tempeh\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Mexican salad with quinoa and tempeh<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-flavourful-and-protein-packed-vegan-fajita\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">full flavour vegan fajitas with protein<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-tortillas-with-quinoa-and-vegetables\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vegan tortillas with quinoa and vegetables<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-juicy-beef-burrito-with-quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">juicy beef burrito with quinoa<\/a><\/li>\n\n\n\n<li><strong>Stir-fried meals:<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quinoa-stir-fry-with-tofu-and-peanuts\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stir-fried quinoa with tofu and peanuts<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quinoa-with-sauteed-tofu-vegetables-and-avocado\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quinoa with stir-fried tofu, vegetables and avocado<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegetable-pancakes-with-quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vegetable patties with quinoa<\/a><\/li>\n\n\n\n<li><strong>Baked and roasted dishes:<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-zucchini-with-quinoa-and-cheese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">roasted zucchini with quinoa and cheese<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-peppers-with-parmesan-crust\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">roasted peppers with parmesan crust<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-hokkaido-squash-stuffed-with-quinoa-beetroot-and-tomatoes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stuffed Hokkaido pumpkin with quinoa, beetroot and tomatoes<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-breakfast-quinoa-muffins\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quinoa breakfast muffins<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quick-quinoa-pizza\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quick pizza with quinoa<\/a><\/li>\n\n\n\n<li><strong>Soups:<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chickpea-curry-soup-with-coconut-milk-and-quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chickpea curry soup with coconut milk and quinoa<\/a><\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Sweet recipes with quinoa<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quinoa-porridge-with-apples-poppy-seeds-and-cinnamon\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quinoa porridge with apples, poppy seeds and cinnamon<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-refreshing-blueberry-slice-full-of-protein\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">refreshing protein-packed blueberry slices<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-crispy-granola-with-nuts-and-quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">crunchy granola with nuts and quinoa<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-protein-quinoa-with-rich-taste-of-chocolate-banana\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">taste balanced protein quinoa with chocolate and banana<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/Chutovo-vyladena-proteinova-quinoa-s-cokoladou-a-bananom-1536x1024-1-1124x749.jpg\" alt=\"Sweet recipes with quinoa\" class=\"wp-image-501335\" title=\"Sweet recipes with quinoa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Chutovo-vyladena-proteinova-quinoa-s-cokoladou-a-bananom-1536x1024-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Chutovo-vyladena-proteinova-quinoa-s-cokoladou-a-bananom-1536x1024-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Chutovo-vyladena-proteinova-quinoa-s-cokoladou-a-bananom-1536x1024-1.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As you can see, quinoa is the ultimate<strong> versatile food<\/strong> with a multitude of benefits for your health. It is rich in protein, which is appreciated not only by those in the process of <strong>gaining muscle, but also in your diet.<\/strong> The high fibre content will be especially appreciated by your digestive system, for which this food component is crucial. And, of course, the <strong>content of vitamins, minerals, antioxidants<\/strong> and other beneficial ingredients must not be missed. If you want to boost your health, and also enjoy delicious sweet and savoury foods, then quinoa is a must-have in your pantry.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you know anyone in your circle of friends who hasn&#8217;t tried quinoa yet? Share this article with them so they too can discover the magic of this superfood.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/quinoa\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tQuinoa\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Quinoa is considered a superfood because it contains a lot of vitamins and minerals. It has a high fibre content and is a source of quality protein, which you will appreciate when losing weight and gaining muscle. In this article, we will show you what great recipes you can prepare with it.<\/p>\n","protected":false},"author":100,"featured_media":501152,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7583,7349,7169],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-502115","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-fibre","9":"tag-nutrition","10":"tag-quinoa-2","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Quinoa: Why Is This Gluten-Free Superfood Worth Adding to Your Diet? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How many calories, protein, carbs, fat and fibre does it contain? It&#039;s also rich in vitamins and minerals. Ideal for weight loss and weight gain.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Quinoa: Why Is This Gluten-Free Superfood Worth Adding to Your Diet? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"How many calories, protein, carbs, fat and fibre does it contain? It&#039;s also rich in vitamins and minerals. Ideal for weight loss and weight gain.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-10-11T07:47:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-01T14:28:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-05T114345.867-1124x588.png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Quinoa: Why Is This Gluten-Free Superfood Worth Adding to Your Diet?\",\"datePublished\":\"2023-10-11T07:47:42+00:00\",\"dateModified\":\"2024-05-01T14:28:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/\"},\"wordCount\":2898,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-05T114345.867.png\",\"keywords\":[\"fibre\",\"nutrition\",\"quinoa\"],\"articleSection\":[\"Diet and healthy lifestyle\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/\",\"name\":\"Quinoa: Why Is This Gluten-Free Superfood Worth Adding to Your Diet? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-05T114345.867.png\",\"datePublished\":\"2023-10-11T07:47:42+00:00\",\"dateModified\":\"2024-05-01T14:28:56+00:00\",\"description\":\"How many calories, protein, carbs, fat and fibre does it contain? 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It's also rich in vitamins and minerals. Ideal for weight loss and weight gain.","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-05T114345.867.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-05T114345.867.png","width":1200,"height":628,"caption":"Jak\u00e9 m\u00e1 quinoa slo\u017een\u00ed, kolik obsahuje kalori\u00ed, b\u00edlkovin, sacharid\u016f, tuk\u016f a vl\u00e1kniny? 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