What is quinoa and what are its properties?
Quinoa is a pseud-grain rich in protein and nutrients that can be a great alternative for vegetarians or those who do not eat red meat for any reason.
Nutrients per 100 grams (3.5 ounces)
Energy 503 kJ (120 kcal)
Carbohydrates 21.3 g
Fat 1.92 g
Protein 4.4 g
water 72 g Thiamine ( Vitamin B1)0.107 mg (8%)
Vitamin B2 (riboflavin) 0.11 mg (7%)
Niacin (Vitamin B3) 0.412 mg (3%)
Vitamin B6 0.123 mg (9%)
Folic acid (vitamin B9) 42 micrograms (11%)
Vitamin C 0 mg (0%)
Vitamin E 0.63 mg (4%)
Calcium 17 mg (2%)
Iron 1.49 mg (12%)
Magnesium 64 mg (17%)
Manganese 0.631 mg (32%)
Phosphorus 152 mg (22%)
Potassium 172 mg (4%)
Sodium 7 mg (0%)
Zinc 1.09 mg (11%)
Features of Quinoa:
1- It is a complete protein. In fact, it is one of the few edible plants that have all the essential amino acids for the body.
2- It is naturally gluten free. Therefore, it is considered a very suitable option for the diet of people with celiac disease and gluten intolerance.
3- It has a high amount of dietary fiber. So, its consumption can help prevent overweight and also reduce the risk of high blood pressure and diabetes.
4- It is also rich in riboflavin, magnesium, and manganese, which can have positive effects on health.
5- In addition, it is rich in plant antioxidants that have many benefits for human health, including reducing the risk of cancer.
Celiac disease is a hereditary digestive disease in which the consumption of gluten causes inflammation of the intestine. Gluten is a protein found in wheat, barley, and rye. In these patients, the consumption of grains containing gluten causes intolerance and allergy. It does not contain gluten, so its consumption is safe for people suffering from this disease and it can provide them with the necessary protein. You can get help from a nutritionist to adjust to a gluten-free diet and use quinoa.
As you know Magnesium and potassium are two important minerals in preventing osteoporosis. The good news is that quinoa is a rich source of magnesium and potassium, and consuming 1 cup of it is enough to supply 30% of the body’s potassium. Therefore, consume quinoa to prevent osteoporosis
As you know, those with diabetes should follow a low-carb and low-fat diet. Therefore, the foods they consume must have a glycemic index of 55 or lower. One of the properties of quinoa is its low glycemic index. So, that it does not increase blood sugar quickly. The reason is the presence of high amounts of protein and fiber in this plant, which slows down the digestion process. Interestingly, most grains do not contain all the essential amino acids of the body. But it has them all. The amount of fiber in quinoa is higher than in other grains. As a result, it can be a useful food, especially for people with diabetes. The American Diabetes Association recommends that people with diabetes use grains with the highest nutritional value in their diet. In this context, quinoa is a good option.
Among other properties and benefits of quinoa is its role in weight loss. A nutritionist may use quinoa in a weight loss diet. Of course, quinoa does not directly cause weight loss, but it can make this process easier. Due to the abundance of fiber and protein in quinoa, its consumption can help reduce hunger. On the other hand, the presence of fiber reduces bad blood cholesterol and also has an effect on stimulating the large intestine to eliminate toxins from the body. The results of a study in 2015 have shown that the use of quinoa leads to weight loss and blood fat. It also reduces fat absorption and increases energy consumption and is effective in improving glucose metabolism. This means that it can help you burn more calories and increase your metabolism.
Types of quinoa:
In general, quinoa has three colors: white, black, and red. In fact, quinoa types have very little difference in terms of nutrients and nutritional value. Their main difference is in their taste, texture, and cooking time. After cooking, white quinoa has a softer texture than other types of quinoa and is more available than other types.
Black quinoa is sweeter than white seeds and retains its black color after cooking.
Red quinoa turns brown after cooking and is slightly sweet. The red type is a better choice for preparing a cold salad because it keeps its shape after baking.
How to prepare quinoa:
It cooks much faster than other grains and usually takes between 12 and 15 minutes to cook. In fact, the method of cooking is the same as cooking rice.
Cooked quinoa can be used to prepare salads, cutlets, burgers, pasta, soups, and other dishes.
Raw quinoa can be used to make sprouts in salads.
Its flour can be used in gluten-free cooking to prepare bread, cakes, and cookies.
Along with the many benefits mentioned for quinoa, it should be noted that it has a significant amount of oxalate that reduces calcium absorption and may not be suitable for some people who have kidney stone problems.