A man inspects the quality of red quinoa grains at a marketplace for small and medium-sized quinoa growers in Challapata, Oruro Department, south of La Paz, April 19, 2014. A bag of red quinoa, weighing about 46 kg, sells for around $200, according to loc
A man inspects the quality of red quinoa grains at a marketplace for small and medium-sized quinoa growers in Challapata, Oruro Department, south of La Paz, April 19, 2014. A bag of red quinoa, weighing about 46 kg, sells for around $200, according to local media on Saturday. REUTERS/David Mercado

Quinoa is best known as a superfood and is quickly gaining popularity among dieters. People who aim to lose weight can opt for quinoa instead of their usual source of carbohydrates. One cup of cooked quinoa contains 222 calories, 4 grams of protein, 5 grams of fiber and 39 grams of carbohydrates.

Here are some reasons why you should take the grain.

1. It is high in fiber

Every 100 grams of uncooked quinoa contain about 10 to 16 grams of fiber. Most of the fiber is insoluble, although it still contains around 1.5 grams of soluble fiber. Several studies showed how soluble fiber can aid in lowering cholesterol and blood sugar levels. You also feel fuller because of the fiber, thereby preventing hunger pangs and food cravings. In a study published in the European Journal of Nutrition, quinoa was found to produce lower free fatty acid levels and triglyceride concentrations compared to regular grains, thus aiding weight loss goals.

2. It is high in both protein and carbohydrates

The complex carbohydrates and protein in each serving of quinoa can help in weight loss because you feel fuller for a few more hours compared to getting your protein and carbs from other sources. One study published in the British Journal of Nutrition that quinoa was among the most satiating grains available. You also tend to eat more to meet your daily protein and carbohydrate needs when you acquire these from various food sources, causing you to consume more fat. Relying on quinoa will help you meet your weight loss goals without sacrificing lean muscle.

3. It has twice the protein of regular grains

Quinoa is known as a superfood because it contains a variety of minerals and more healthy fats and protein than other cereal grains. It also has less carbs, so you do not gain extra calories that convert to fat when eating. It is also tolerable among Celiac patients, based on a study published in the American Journal of Gastroenterology.

4. It contains several essential minerals

Quinoa contains two important weight loss minerals - manganese and copper. 100 grams of quinoa can provide 58% of the recommended daily allowance (RDA) of manganese and 18% of the RDA of copper. It also contains magnesium, phosphorus, folate, iron, zinc and potassium. These contain antioxidant properties that effectively eliminate toxins and waste products in the body as well as boost weight loss.