Quinoa and cholesterol regulation

Quinoa and cholesterol regulation

As you probably already know, quinoa is a food of high biological value. Originally from the Andes, this ancient crop stands out as the only vegetable that contains all the essential amino acids. Precisely because of its high nutritional value and its exceptional balance of proteins, fats and carbohydrates, it is considered a superfood with numerous health benefits.

A superfood

With an average protein content of 16%, quinoa contains more than twice the nutritional value of any cereal, including wheat, barley and soya. Some varieties of this pseudo cereal even have almost 22% protein value. It is also claimed to be an excellent source of essential fatty acids and fibre and, as it is gluten-free, it is suitable for all diets.

Indeed, quinoa is classified as one of the most promising crops of humanity for its nutritional properties and multiple uses by the Food and Agriculture Organisation (FAO).

Food and cardiovascular health

It is not surprising, then, that many scientific research studies attribute multiple health advantages to quinoa consumption. Especially those related to cardiovascular health, the leading causes of death in today's globalized world.

Many of these diseases are caused by cholesterol: a waxy substance found naturally in the blood. Our body needs it to build cells and make vitamins and other hormones, among other functions, but it can pose a problem if it is found in too high levels. As the amount of cholesterol increases, it slowly builds up in the inner walls of the arteries that feed the heart and the brain, and so does increase the risk of heart disease, such as heart attacks, and stroke.

To avoid such circumstances, it is advisable to follow a healthy lifestyle. In this sense, food is a powerful ally in preventing and reducing the risk of cardiovascular disease (CVD). And quinoa and its healthy properties can make the difference. 

Quinoa consumption can lower cholesterol levels

Quinoa has numerous beneficial effects, including protection against cardiovascular, metabolic, and degenerative diseases, improvement of the immune system, reduction of symptoms associated with post-menopause, and promotion of muscle mass increase[1].

Because of its omega-3 and omega-6 fatty acid content, quinoa helps reduce levels of LDL cholesterol (also known as bad cholesterol, because it can build up on artery walls and clog blood flow), while helping to raise the body's HDL cholesterol (or good cholesterol), offering protection against heart disease[1].

In fact, a study published in Food Science and Technology[2] concludes that the use of quinoa in diet can be considered beneficial in the prevention and treatment of risk factors related to cardiovascular diseases. Specifically, more than 67% of participants showed a reduction in total cholesterol, 55% reduced triglyceride levels and 66% of cases showed reductions in LDL (bad) cholesterol and blood glucose levels, after consuming quinoa cereal bars daily for 30 days.

The power of bioactive compounds is key

All this is due to quinoa's set of bioactive compounds, the set of components that influence the cellular and physiological activities of the organism, generating a beneficial effect on health when ingested. These are: protein, fibre, minerals such as phosphorus, iron, potassium and magnesium, vitamins E, and B vitamins, phytosterols, saponins, phenolics, bioactive peptides and phytocysteroids. Due to their antioxidant power, it’s believed they promote proper blood circulation, as well as keeping blood sugar levels in balance[3].

How can we introduce quinoa into our diet?

Given its popularity, this pseudo cereal can be found in a large number of formats (grains, flours, pasta, granolas, vegetable drinks, etc.) that allow us to create an infinite number of recipes: salads, appetizers, burgers or stir-fries. Find your favourite and enjoy!

[1]FAO. (2011, July). Quinoa: an ancient crop to contribute to global food security. Retrieved 20 January 2022, https://www.fao.org/3/aq287s/aq287s.pdf

[2]Farinazzi-Machado FMV, Barbalho SM, Oshiiwa M, Goulart R, Pessan Junior O. Use of cereal bars with quinoa (Chenopodium quinoa W.) to reduce risk factors related to cardiovascular diseases. Cienc Technol Aliment Campinas. 2012;32(3):239–44.

[3] López-Cervantes, J., Sánchez-Machado, D., de la Mora-López, D. S., & Sanches-Silva, A. (2021). Quinoa (Chenopodium quinoa Willd.): Exploring a Superfood from Andean Indigenous Cultures with Potential to Reduce Cardiovascular Disease (CVD) Risk Markers. Current Molecular Pharmacology, 14(6), 925–934. https://doi.org/10.2174/1874467214999210111222233

[1] López-Cervantes, J., Sánchez-Machado, D., de la Mora-López, D. S., & Sanches-Silva, A. (2021). Quinoa (Chenopodium quinoa Willd.): Exploring a Superfood from Andean Indigenous Cultures with Potential to Reduce Cardiovascular Disease (CVD) Risk Markers. Current Molecular Pharmacology, 14(6), 925–934. https://doi.org/10.2174/1874467214999210111222233