According to Kanika Narang, a nutritionist at Indraprastha Apollo Hospital, Delhi (India), triglycerides are a type of fat in the blood, high triglyceride levels can be a risk factor for cardiovascular diseases and other health problems such as metabolic syndrome and type 2 diabetes.
How quinoa controls triglyceride levels
Quinoa is rich in nutrients such as fiber, protein and essential vitamins. Quinoa not only has a low glycemic index but also contains bioactive compounds that support lipid metabolism, helping to improve cardiovascular health.
Soluble fiber
The soluble fiber in quinoa helps reduce triglyceride levels by slowing down digestion, thereby preventing spikes in blood glucose. This also helps prevent fat storage in the liver (a factor that contributes to increased triglycerides).
Omega-3 fatty acids
Quinoa contains a small amount of alpha-linolenic acid (ALA), an omega-3 form, which helps regulate blood lipids and reduce inflammation. Omega-3 fatty acids play an important role in controlling triglyceride levels and reducing the risk of cardiovascular diseases.
Plant protein
Unlike refined carbohydrates, quinoa is a rich source of plant protein, which helps increase satiety and supports weight control. Maintaining a reasonable body weight is an important factor in controlling triglycerides.
Magnesium and antioxidants
Magnesium in quinoa helps regulate insulin, while antioxidants help protect the body from oxidative stress, a factor that can contribute to increased triglyceride levels.
Recommended daily intake of quinoa
When using quinoa to control triglycerides, it is important to maintain moderation, says Narang. The recommended daily intake of quinoa depends on the nutritional needs and lifestyle of each individual, on average about 1/2 - 1 cup cooked quinoa/day (about 50-100 grams).
Avoid excessive consumption
Although quinoa is very healthy, eating too much can lead to unwanted effects such as weight gain or bloating. To avoid eating too much quinoa, you should:
Follow your portion sizes and avoid combining quinoa with other carbohydrate-rich foods like white rice or potatoes.
Balance your portion sizes with vegetables, lean protein, and healthy fats.
Choose quinoa instead of processed grains to reduce excess calories.
