Quinoa | The Nutrition Source

Skip to content

The Nutrition Source

Quinoa (pronounced “keen-wah”) is a type of edible seed that comes in various colors including black, red, yellow, and white. The plant has been cultivated for about 5000 years and is indigenous to the Andean region of South America, specifically Bolivia, Ecuador, Chile, and Peru. After the seeds are harvested they undergo processing to remove the natural saponins, a bitter-tasting chemical compound coating the exterior that acts as a natural pesticide.

Quinoa is usually harvested by hand due to the differing levels of maturity of the seeds even within one plant. Therefore seed losses may occur if mechanically harvested. However, in the U.S., seed varieties that have a more consistent maturity are selected to allow for mechanical processing.

Source Of 

• Manganese
• Phosphorus
• Magnesium
• Folate
• Thiamin (Vitamin B1)

Quinoa and Health

• Though technically a seed, Quinoa is classified as a whole grain and is a good source of plant protein and fiber. One cup cooked provides about 8 grams of protein and 5 grams of fiber. Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own.
• Quinoa is also naturally gluten-free and can be eaten safely if one has gluten intolerance such as celiac disease.

Make

1. Packaged quinoa is usually pre-rinsed but some brands may advise rinsing before cooking to remove any remaining saponins. Use a fine mesh strainer to catch the small seeds and run the quinoa under cool water for a few passes.
2. Quinoa is prepared similarly to rice using two parts liquid to one part dry quinoa. One cup of dry quinoa will yield 3 cups cooked, and can be prepared in water, stock, or other liquids. You may also add herbs or spices during cooking such as bay leaves, marjoram, thyme, black pepper, or garlic or onion powder.
3. Add the seeds, liquid, and desired herbs to a pot and bring to a boil on high heat. When a rolling boil is reached, reduce heat to low, cover the pot, and simmer for about 15 minutes or until tender. You may notice a little white “tail” unfold when it is fully cooked; this is the nutritious germ. Fluff with a fork. If the quinoa is too wet or you prefer a drier quinoa, drain the cooked quinoa in a strainer and return to the pot. Cover and let sit for 15 minutes to dry out further.
   • For easier cooking, quinoa can be prepared in a rice cooker with the same ratio of 1 cup quinoa to 2 cups water.

Serve

• Prepare as a breakfast cereal by cooking the quinoa in milk or water. Stir in diced fresh fruit, cinnamon, and a tablespoon of nuts.
• Substitute quinoa in place of rice in stir-fries and sushi.
• Add a half to one cup of cooked quinoa to salads or soups for more heartiness.
• Replace pasta with quinoa in pasta salad recipes.
• Pop quinoa similarly to popcorn. Place a 6-inch deep pot over medium-high heat. When the pan is very hot, add enough quinoa to cover the bottom of the pan in a single layer. Turn the heat to medium, then cover and shake the pot to ensure a more even temperature and less burnt seeds. Open the lid slightly a few times to allow steam to escape. Continue shaking the pan until popping slows or you smell burning. Pour the grains onto a baking sheet to cool. Season as desired.

More recipe ideas and serving suggestions featuring quinoa:

• Quinoa Chia Edamame Veggie Burger

Did You Know?

• There are more than 120 known varieties of quinoa. White and yellow quinoa have the mildest flavor, so they are good varieties to try first. Red and black quinoa have slightly stronger, earthier flavors and tend to hold their shape better than lighter colored quinoa.

Related

• The Whole (Grain) is Greater Than the Sum of Its Parts
• David Ludwig clears up carbohydrate confusion

Terms of Use

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

Quinoa: Nutrition Facts, Health Benefits, Types, and More

It seems these days, quinoa (pronounced KEEN-wah) is still all anyone talks about. Everywhere we turn there are quinoa salads, quinoa fried rice, and now even quinoa protein shakes. Forged in South America thousands of years ago and called “the mother grain” by the Inca, quinoa today is still considered a wonderful “superfood.”

But when and why did quinoa become so popular? What is it that makes this low-carb rice substitute so invaluable in the world of nutrition despite all the years that have passed?

Its popularity today may have just been good timing. In 2014, the Wall Street Journal dubbed quinoa “the perfect collision of trends,” which Abbey Sharp, RD, a blogger at Abbey’s Kitchen, totally gets. (2) “I think quinoa saw its biggest spike in popularity in 2014. This was partially because it’s a naturally gluten-free grain, which became important with the gluten-free trend,” she says. And because of its protein base, “this helped coincide with the rise in the vegan trend.”

The newfound popularity of — and demand for — quinoa in wealthy countries like the United States hasn’t come without controversy, as the grain quickly turned from a nutritious staple in countries such as Peru and Bolivia into an expensive export crop. Mindful of both the negative and positive impacts of quinoa’s popularity on quinoa farmers, the United Nations declared 2013 the “International Year of Quinoa,” hoping to “focus world attention on the role that quinoa biodiversity can play … in providing food security and nutrition and in the eradication of poverty.” (1)

Quinoa has since maintained buzz as one of the most popular health-food trends, including low- and gluten-free diet plans. But now at the peak of its popularity, some of us are returning to ask, well, what in the heck is it?

We’re here to explain.

Just What Is Quinoa?

Quinoa is a gluten-free, whole-grain carbohydrate, as well as a whole protein (meaning it contains all nine essential amino acids). (3) Most of this information is well known. But when it comes to whether quinoa is a whole grain or not, many people get confused. So, let’s clear this up.

Technically, the quinoa we all know and love is actually a seed from the Chenopodium quinoa plant. So no, it is not a grain. Whole grains (or cereal grains), like oats and barley, are defined as seeds extracted from grasses — not plants.

But the way we eat quinoa does resemble a whole grain. Because of this, the nutrition world considers it a whole grain. Or if you want to get real technical with it, quinoa is actually quantified as a “pseudo-cereal” — a term used to describe foods that are prepared and eaten as a whole grain, but are botanical outliers from grasses.

But the preferred colloquial term (though it may be slightly untrue) is whole grain.

What Are the Nutritional Facts for Quinoa?

Overall, quinoa has an incredible nutrition base. Compared with refined grains, whole grains like quinoa are considered better sources of fiber, protein, B vitamins, and iron. (4) But aside from these key nutrients, one of the greatest nutrient profiles quinoa can offer is its level of protein.

Because protein makes up 15 percent of the grain, quinoa is a high-protein, low-fat grain option. (5) It’s also naturally gluten free, high in fiber, and provides many key vitamins and minerals, including vitamin B and magnesium, lists the U.S. Department of Agriculture’s (USDA) MyPlate guidelines. Because it is so nutrient-rich, quinoa is a wonderful choice for people on a gluten-free diet or any generally healthy diet.

According to the nutrition facts, 1 cup of cooked quinoa amounts to:

• 222 calories
• 39 grams (g) carbs
• 8 g protein
• 4 g fat
• 5 g fiber
• 2 g sugar (6)

What Are the Different Types of Quinoa?

Surprisingly, there are over 120 different varieties of quinoa as defined by the Whole Grains Council. Though the grain itself can manifest in a wide variety of colors (including purple!), the most common quinoa colors found across American grocers are white (also considered ivory or yellow quinoa), red, and black. (3)

Interestingly enough, all three of these quinoa types cook and taste differently. While white quinoa has a fluffy post-cook texture, red and black quinoa are known to keep more of their shape and color after cooking. Red quinoa also has a heartier taste and chewier texture than the muted, bitter taste of white quinoa, while black quinoa tastes somewhat crunchy and slightly sweeter than either red or white.

After its popularity spike in 2014, quinoa was mainly sold in its natural seed form. But since then, many other adaptations of the product have also started to appear. Now, you can find quinoa flour for alternative baking and quinoa flakes (steamed quinoa rolled into thin, near-transparent flakes for faster cooking) stocked on the shelves of every supermarket.

But that’s not all. For the truly quinoa-obsessed, quinoa chips, quinoa pasta, and yes, even quinoa chocolate exist.

What Are the Possible Health Benefits of Quinoa?

The amount of research on quinoa has grown tremendously over the years, in part because of the 2014 hype, but in larger part due to the seed’s continually recognized health benefits. The nutrient-rich pseudo-cereal is proposed to reduce the risk of a number of illnesses, and provide an ideal protein-packed substitute for gluten-free diets.

Whole grains like quinoa have been considered preventative for certain types of cancer due to their high levels of fiber. One study suggests that the dietary fiber in whole grains may help lower LDL, or “bad,” levels of cholesterol, boost digestive health, and potentially lower the risk for some gastrointestinal cancers, such as colon cancer. (7)

More in Diet and Nutrition

8 Foods High in Magnesium

Another study found that consumers of magnesium-rich foods have a reduced risk of stroke. (8) Because of its high magnesium levels (a cup of cooked quinoa contains about one-third of your daily recommended magnesium intake suggested by the USDA), eating quinoa on a regular basis can help maintain an optimal magnesium level, which has been linked to improvement in heart health. (9)

Quinoa’s magnesium also makes it a healthy food for people with or at risk for type 2 diabetes — the condition is frequently linked to magnesium deficit. (10)

Is Quinoa Better for You Than Rice?

Quinoa’s nutritional profile is different from rice’s. Compared with quinoa’s nutritional stats (see above), according to the USDA, 1 cup of cooked long-grain brown rice contains about:

• 248 calories
• 52 g carbs
• 6 g protein
• 2 g fat
• 3 g fiber
• 0.5 g sugar (11)

So, which one is better for your health? Sharp says while it’s important to enjoy “a wide variety of foods,” she concludes that “quinoa has more fiber and protein and is also a complete protein. So head to head I would choose quinoa if it was an either-or choice.”

Quinoa is also considered a safe gluten-free, whole-grain choice for people living with celiac disease — a condition in which your body cannot tolerate gluten. One study found that 44 percent of people living with celiac disease chose rice as their preferred grain. (12) When switching to naturally gluten-free grains like quinoa, the study found vast improvement in nutrients, most notably in protein levels, which skyrocketed from 11 g to 20.6 g.

Sharp also notes that quinoa isn’t just great for people following a gluten-free diet. “It’s a complete protein,” she says, “making it a great option for vegetarians and vegans.”

7 Potential Health Benefits of White Potatoes

Although basic white or russet potatoes tend to get a bad rap as unhealthy foods, especially compared with sweet potatoes, they can deliver excellent …

By Kayla BlantonJune 14, 2023

Is Organic Meat Really Better for You? 8 Terms on Meat Labels and What They Mean for Your Health

Organic, all natural, antibiotic-free, grass-fed and more are marketing terms used on packaged meat labels, but which really pay off in nutritional and. ..

By Sarah GaroneJune 14, 2023

10 Easy Recipes to Whip Up With a Block of Tofu

Have a block of tofu? Well, you’re on your way to a quick, nutritious dinner. Tofu is a source of plant-based protein, and you can enjoy this versatile…

By Lauren BedoskyJune 6, 2023

12 Scientific Health Benefits of Turmeric and Curcumin

From diabetes and depression treatment to heart disease and cancer prevention, there’s no shortage of health claims about curcumin, turmeric’s active …

By Lauren BedoskyJune 4, 2023

All About Jackfruit: Nutrition, Benefits, Weight Loss Effect, Recipes, and More

This versatile fruit is often used as a substitute for pulled meat, especially in plant-based diets. Read on to learn about its health benefits, nutritional…

By Moira LawlerJune 4, 2023

6 Expert Tips for Reducing Added Sugar in Your Diet

Ditching added sugar can aid weight loss and heart health. And with these strategies, endorsed by registered dietitians and Dr. Jennifer Ashton, the task…

By Jessica MigalaJune 2, 2023

Are Sports Drinks Really Good for You?

Sports drinks are a multi-billion dollar industry, but are they actually a healthy beverage choice? In spite of their claims, many contain added sugar…

By Lacey MuinosJune 2, 2023

Berberine 101: Potential Benefits, Known Risks, and More

Berberine has been used in traditional medicine for centuries and now berberine supplements are gaining fame as a natural aid for people with type 2 diabetes…

By Leslie BarrieJune 2, 2023

8 Ways to Get the Most Out of Probiotic Supplements

Probiotic supplements work most effectively when you follow some key principles. Find out how to take probiotics so you reap all of their benefits.

By Erica PatinoJune 1, 2023

Best After-School Snacks for Kids

Looking for ideas beyond cheese and crackers? Break out of your after-school snack rut with these healthy, yummy foods that your kids will love.

By Katherine LeeMay 29, 2023

What is quinoa: calories, benefits, how to cook

. What is the popular superfood good for and who is it contraindicated for

Updated January 16, 2023, 16:18

Shutterstock

Quinoa is a popular superfood. We tell why doctors and nutritionists value this cereal and why it should be added to the diet, especially with a vegetarian diet.

Contents

1. What it is
2. Properties
3. Benefits
4. Contraindications
5. How to choose and store
6. How to cook
7. Recipe
8. Expert commentary

What is quinoa

Shutterstock

Quinoa is a plant in the amaranth family, a bread grain and a great gluten-free alternative to starchy cereals. Although quinoa often replaces cereals in meals, it is actually a seed from the same family as beets, chard, and spinach. It contains many essential amino acids. Cultivated in South America for thousands of years, quinoa was the staple food of the Incas. In recent years, foodies have declared it an excellent alternative to bulgur, couscous and rice.

Irina Zabavina nutritionist and process engineer of the food industry

“Useful quinoa was nicknamed the “golden grain”, and the Incas not only made this cereal one of the main components of their diet, but also considered it sacred. The taste of groats resembles rice with nutty notes, and it is also sometimes compared to potatoes.

Quinoa nutrition and calories

Unsplash

Grains are high in healthy fibre, low in fat and high in protein compared to most similar crops. 100 g of cooked quinoa contains [1]:

• Calories – 143 Kcal;
• Protein – 5 g;
• Fat – 2.2 g;
• Carbohydrates – 26.3 g;
• Fiber – 2.8 g;
• Iron – 3.54 mg;
• Calcium – 24 mg;
• Magnesium – 197 mg.

Quinoa is a valuable product for those who adhere to a dietary, especially vegetarian diet. It is low in calories but high in vitamins and beneficial macronutrients. This is a cereal with a low glycemic index – 40-50; the product does not cause sharp jumps in sugar and insulin in the blood. Grains do not contain gluten, which may be relevant for people who have been diagnosed with gluten intolerance or celiac disease.

Irina Zabavina:

“The daily norm of the finished dish is 100–200 g. Quinoa contains substances that help normalize weight, it is a good addition to weight loss diets, the main thing is to follow the portion size. Quinoa porridge, due to its high protein content, is useful for athletes, who can increase their consumption to four to five servings per week. Even for pregnant women there are no contraindications for use, except for individual intolerance. The addition of quinoa to the diet significantly replenishes folic acid, normalizes weight and eliminates digestive problems, since cereals contain a lot of fiber. And it also helps to keep bones, hair and nails in good condition, relieves nervousness, normalizes hormonal levels and contributes to the proper formation and development of the fetus.

Benefits of Quinoa

Shutterstock

Doctors and nutritionists appreciate the product for its unique composition and its properties for the body. New studies appear regularly that confirm the benefits of cereals. Scientists Say Quinoa:

1. Contains antioxidants

Grains are high in antioxidants compared to other common cereals. Most gluten-free products are made from corn, rice, or potato flour. They generally provide fewer nutrients than quinoa dishes [2].

Quinoa is rich in vitamin E. This antioxidant helps reduce the risk of coronary heart disease and is good for vision [3].

2. Improves metabolism

One cup of cooked quinoa contains 1.17 mg of manganese [4]. This represents about 27% of adequate micronutrient intake for men and 35% for women. Manganese is essential for the development of the immune system and metabolism. It also works together with many enzymes in the body to support the functions of the digestive, reproductive and cardiovascular systems [5].

3. Beneficial for all organs and systems

One cup of quinoa contains 2.76 mg of iron, which is 34.5% of the recommended intake for men and about 15% for women [4]. Iron is necessary for a number of processes in the human body [6]. It is, for example, an integral component of hemoglobin. It carries oxygen in the blood, supporting the energy and function of cells throughout the body. Adequate iron intake is also important for metabolism, connective tissue and muscles.

Quinoa provides 118 mg of magnesium per serving. It is necessary for the functioning of more than 300 enzymatic reactions and is present in every cell of the body [7]. Low magnesium levels may be linked to certain health conditions including:

• high blood pressure;
• cardiovascular diseases;
• type 2 diabetes;
• migraines.

However, more research is needed to confirm the effects of magnesium on these conditions.

4. Maintains folate levels

Folic acid is an important B vitamin that plays a key role in DNA formation [7]. It is especially important that women get enough folic acid during pregnancy to reduce the chance of fetal defects. This microelement also reduces the risk of developing depression and certain types of cancer. One cup of cooked quinoa contains 77.7 micrograms of folic acid, or 19.43% of the daily norm [4].

5. Protects against infections and inflammations

Quinoa contains the plant compounds quercetin and kaempferol. These antioxidants protect against a range of chronic diseases [8]. For example, according to some studies, kaempferol is able to resist infections and is useful for heart disease, diabetes, and against certain types of cancer, including skin and liver cancer. Quercetin also increases the body’s defense against infections and inflammation [9].

6. Helps control weight

Another major benefit of quinoa is its high fiber content of 5.18g per serving. This is almost 18% of the current 28-gram daily value [4].

Adding fiber-rich foods to the diet helps maintain a healthy digestive system, especially the intestines [10]. In addition, a diet high in dietary fiber allows you not to overeat, as it gives a long feeling of satiety.

7. Replenishes protein deficiency

A serving of quinoa has 8 g of protein and essential amino acids that the body cannot produce on its own, such as lysine [11]. If you do not eat meat products, be sure to add cereals to your diet. You can make a quick, protein-rich, plant-based meal by pairing quinoa with beans, tofu, and vegetable mix.

Irina Zabavina:

“Indeed, this culture has a lot of protein – up to 20%, that is, it is more than in buckwheat, oatmeal and even wild rice. In 100 g of the finished product, 4.4 g of protein, or 9% of daily intake. And this is a uniquely high ratio of protein to carbohydrates. However, a person does not need the protein itself, but the amino acids that are contained in it, they are necessary for the body to function properly. But amino acids are contained in quinoa in a smaller amount than is necessary for the normal functioning of all organs and systems. Therefore, between quinoa and animal protein, I do not recommend putting an equal sign.

8. Gluten Free

Quinoa is suitable for people with celiac disease [12]. It is important for them to choose alternatives to gluten-containing cereals such as wheat, barley and rye. In addition, unlike gluten-free foods made with refined ingredients, quinoa is a good source of nutrients often lacking in gluten-free diets, including fiber, folate, magnesium, and zinc [13].

Harm of quinoa: contraindications for use

Shutterstock

Lyudmila Khludova Allergist at the Rassvet Clinic

“Like any plant based product, quinoa seeds can be allergic. But quinoa is not a grain, which makes it a safe alternative for allergic reactions to wheat, rice, and other grains. No cross-reactions have been reported between quinoa and another pseudo-cereal, buckwheat. Quinoa’s only allergy related food is amaranth. Although quinoa belongs to the genus gadflies, there is no evidence that quinoa pollen allergens, which occur during the grass flowering season in Russia, can lead to reactions to quinoa seeds.

Even if you have food allergies other than amaranth, the likelihood of a reaction to the first use of quinoa is almost zero. Several cases of allergy have been reported in the literature that developed after repeated consumption of quinoa or prolonged occupational exposure to quinoa flour. No special preparations are required to introduce quinoa into the diet, moreover, the reaction to the first use of quinoa is more likely to indicate a pseudo-allergic cause of the problem.

Irina Zabavina clarifies that quinoa is not recommended for children under two or three years old, because it contains saponins, which are toxic to babies and irritate the intestines: Therefore, it is worth minimizing its consumption with diagnosed problems with the gastrointestinal tract, with cholecystitis and pancreatitis. Excess amounts of protein in a person’s blood can disrupt the functioning of the kidneys and urinary tract. Studies show that people with kidney stones are better off eliminating quinoa from their diet entirely [14]. ”

How to select and store quinoa

Quinoa is available in many organic food stores and supermarkets. Grains go well with most familiar ingredients. Depending on the type of quinoa, it is sometimes necessary to rinse it with water before cooking to get rid of saponins, complex organic compounds that give off a bitter taste.

Sprouted quinoa grains are commercially available with a reduced content of antinutrients, they are easier to digest [15] [16].

How to cook quinoa

Shutterstock

Irina Zabavina:

“Before cooking, quinoa should be soaked for several hours or at least rinsed thoroughly in cold water. After that, the bitter taste of saponins will be replaced by a pleasant creamy-nutty aftertaste.

It is better to cook quinoa under the lid in the ratio of cereals and water 1:2. And you should carefully monitor the time: overcooked quinoa becomes sour very quickly. Then you can use it in a variety of ways: for breakfast (as porridge), for lunch (as part of a salad), or for dinner (as a side dish).

Grains can be cooked on the stovetop, slow cooker or microwave.

Standard preparation:

1. Rinse the grits before cooking.
2. To enhance the aroma and flavor, quinoa can be pre-fried in a dry frying pan for a couple of minutes.
3. Place the grains in a saucepan and cover with cold water in a ratio of 1:2. When it boils, add some salt and lower the heat.
4. Cook quinoa for 15 minutes, stirring occasionally. The cereal will absorb water and increase by about three times.
5. Turn off the heat, cover the pot with a lid and leave for another five minutes. Ghee or vegetable oil can be added to the finished cereal to make it more crumbly.

Quinoa can be cooked in the microwave at full power in six to seven minutes. If you are using a slow cooker, follow the manufacturer’s instructions. Usually, the “Stew” mode is suitable, in which the cereal will cook in 15–20 minutes.

Quinoa salad recipe

Shutterstock

Quinoa pairs well with many popular ingredients. Prepare this hearty and healthy salad to add to your healthy diet:

Ingredients: 150-200 g quinoa, 300 g shrimp, 5-6 cherry tomatoes, 300 g zucchini, lemon juice, olive oil or wheat germ oil, 1 garlic clove, herbs to taste.

Preparation:

1. Cook quinoa in a convenient way.
2. Boil or fried shrimp, peel and drizzle with lemon juice.
3. Peel and grate the garlic, cut the zucchini into small cubes and fry with garlic.
4. Mix quinoa, shrimp and zucchini, add halved cherry tomatoes, herbs and olive oil.

The original salad can be served warm or cold.

Expert commentary

Shutterstock

Alina Gubanova gastroenterologist, nutritionist at the Rassvet clinic

“In recent years, quinoa, along with bulgur, has been gaining popularity as a source of healthy nutrients, an alternative to the usual buckwheat porridge and a superfood.

Quinoa is a pseudo-cereal, it is a seed that does not contain gluten (which means it can be part of the diet of people with celiac disease and allergies to cereals). It is rich in protein (contains all the essential amino acids), useful vitamins and minerals (especially iron, zinc, calcium), but at the same time contains a low amount of fat.

Quinoa is a truly valuable source of nutrients and an excellent part of the vegetarian diet when consumed wisely. 100 g of a dry product is twice as high in calories as buckwheat and contains about the same amount of protein, which provides 18% of the daily requirement. The same is true with the minerals and microelements in its composition: quinoa is an excellent source of various substances, but it can fully satisfy the daily human need only due to the large volume of cereals, which in the long run is more likely to harm. Any mono-diet deprives a person of the emotional pleasure of eating, and his digestive system – a variety of beneficial microbes.

For vegetarians, trying to saturate your body with iron only with quinoa is fraught with deficiency, since iron from plant foods is absorbed several times worse than from animals. Therefore, quinoa can only be part of the diet, but not the only alternative to animal protein. The combination with legumes and soy products is great for creating a balanced vegetarian menu.

Quinoa saponins may cause symptoms of poisoning when consumed on a mono-diet or when the diet is in significant excess (without variety and combination with other ingredients). Quinoa also contains oxalate salts. They settle in kidney and bladder stones (for example, with urolithiasis and gout) and can affect the course of some diseases of the digestive system.

Quinoa itself does not cause any disease. Health risk appears with the irrational use of this and any other product in the daily menu. It is reasonable to include quinoa in your diet using the plate rule (diameter 20-22 cm, height 2-3 cm, 1/4 protein, 1/4 carbohydrates, 1/2 vegetables). Groats will take their rightful place among carbohydrates and proteins in combination with vegetables, vegetable or animal proteins, as well as other cereals.

No product has magical properties to cure all diseases. The most effective prevention is a balanced diet, sufficient physical activity and positive emotions.”

Share

Article

Authors

Tags

Irina Rudevich

You may be interested in

A QUINOA GRAINS

Quinoa is an exotic cereal that is gaining popularity among Ukrainians as one of the superfoods. Proponents of a healthy diet claim that it significantly bypasses traditional cereals for our region in terms of composition and properties, and also has almost no contraindications. Let’s look at what are the benefits of quinoa for women, men and children, whether it can be eaten with various diseases, and how to make the product even more useful with the help of sprouting. Why is quinoa useful and so popular?

QUINOA – SOUTH AMERICAN INDIAN GRAIN

Quinoa, known in our culture as quinoa, quinoa, and quinoa, is a South American cereal that has been used by the Indians there since ancient times to make bread. Quinoa belongs to the Amaranth family.

The natural habitat of the plant is the mountain slopes of the Andes. Both in the wild and in culture, it grows and bears fruit best on mountain terraces and valleys located at an altitude of 3-4 thousand meters above sea level. As a rule, in the Andes, such lands are not distinguished by high fertility and mild climatic conditions. The historic home of quinoa is the largest lake in South America – Titicaca.

QUINOA: APPEARANCE AND TASTE DESCRIPTION

Botanically speaking, quinoa is a fruit. However, due to their small size and external resemblance to grains, they are perceived as cereals. Therefore, they are called cereals.

Quinoa tastes like unpolished rice, has creamy and nutty notes, mild taste. This product is similar to ready-made rice in consistency, which makes them even more related in sensations. Despite the exotic origin, you should not be afraid of specific aromas and flavors. Quinoa is a neutral base for many dishes, which is well saturated with herbs and spices, organically dilutes meat-based sauces.

What does quinoa look like? These are rounded grains a few millimeters long. As a rule, they have a traditional cereal color: cream, grayish brown. Sometimes there are black and red grains, but they do not differ in taste and culinary characteristics. Groats have an external resemblance to pearl barley, millet and round-grain rice.

CHEMICAL COMPOSITION AND CALORIES

The complex of BJU substances in a dry product has the following proportions:

• Carbohydrates: 64.2 g;
• Fat: 6.1 g;
• Proteins: 14.1 g;
• Dietary fiber: 7 g;
• Ash substances: 2.38 g;
• Calories: 368 kcal

Quinoa groats: vitamins and minerals in the composition:

• vitamin A – 1 mcg;
• thiamine (B1) – 0.36 mg;
• riboflavin (B2) – 0. 318 mg;
• choline (B4) – 70.2 mg;
• pantothenic acid (B5) – 0.772 mg;
• pyridoxine (B6) – 0.487 mg;
• folic acid (B9) – 183 mcg;
• alpha-tocopherol (E) – 2.44 mg;
• vitamin PP – 1.52 mg;
• betaine – 630 mg;
• potassium – 563 mg;
• calcium – 47 mg;
• magnesium – 197 mg;
• sodium – 5 mg;
• phosphorus – 457 mg;
• iron – 4.57 mg;
• manganese – 2.033 mg;
• copper – 590 mcg;
• selenium – 8.5 mcg;
• zinc – 3.1 mg.

The protein content of cereals also contains a number of essential and non-essential acids (18 acids in total). The largest proportion of fats are polyunsaturated fatty acids (3.3 g per 100 g) and monounsaturated (1.6 g per 100 g). Linoleic, oleic and palmitic acids have a large mass fraction.

QUINOA BENEFIT AND HARM FOR THE ORGANISM

Beneficial effect:

1. Due to the presence of lysine in the composition, it enhances the absorption of calcium and accelerates tissue healing.
2. Improves the functioning of the digestive system.
3. Stabilizes the work of the nervous system: softens the effect of stress-forming factors, strengthens sleep, removes absent-mindedness and irritability.
4. Due to the presence of phytic acid in the composition, it increases the anti-cancer functions of the immune system and lowers cholesterol levels.
5. Helps to quickly restore physical and emotional tone after surgery, illness.
6. Prevents the development of arthritis, arthrosis and other joint diseases.
7. Serves as a source of easily digestible vegetable protein, necessary for the growth of muscle mass, the development of the child’s body and the proper nutrition of pregnant women.
8. Reduces the risk of atherosclerosis, cardiovascular disease and hypertension.

Possible negative effect:

1. Negative reaction of the body in case of intolerance to the product or its components.
2. Complication of gout or urolithiasis.
3. Deterioration of the condition of inflamed or diseased organs of the gastrointestinal tract.

QUINOA: BENEFITS FOR HEALTH OF THE BODY

When eaten, rice quinoa grains are good for meeting the body’s need for minerals and vitamins. The largest share relative to the average daily intake for an adult is:

• Iron (25%). Supports hematopoiesis, production of lymphocytes and enzymes. It is necessary for the stable functioning of the thyroid gland and the passage of nerve impulses. During pregnancy, it is an important element for the development of the bone and brain of the fetus.
• Potassium (23%). Supports water-salt balance, blood pressure, kidney function. Prevents the leaching of calcium from the bones. Regulates heart rate. A lack of potassium interferes with the supply of oxygen to the brain.
• Magnesium (49%). The most important element for the stable functioning of the nervous system and the maintenance of cognitive functions. Keeps the heart and bones healthy. Stabilizes the metabolism of carbohydrates and glucose. Facilitates the transfer of premenstrual syndrome for women.
• Phosphorus (57%). Maintains the hardness of the skeleton and bones, the strength of cell membranes, participates in metabolic processes. Deficiency during pregnancy leads to a delay in the development of the embryo.
• Zinc (26%). A key element in the fight against fungi and infections. It has an anti-inflammatory effect on internal organs. Supports the health of the reproductive system.
• Manganese (101%). Enhances the functions of thiamine, helps the formation of hormones in the thyroid gland. Essential for healthy bone development, stable nervous system function, and maintaining the effectiveness of the immune system.
• Copper (59%). It has anti-inflammatory, redox effect. Maintains bone strength and stimulates collagen production.
• Selenium (15.5%). One of the best antioxidants that help maintain youth and beauty. It is also one of the main “weapons” of the body in the fight against antioxidants, leading to the development of oncology.

QUINOA FOR THE INTESTINE

In general, like any high-fiber food, quinoa has a positive effect on bowel function. Indigestible components are added to the fibrous mass, which passes through the intestines like a brush. Firstly, it increases the efficiency of removing food ballast, and secondly, the fibers have a massage effect on the walls of the organ, increasing blood supply. In turn, good blood flow improves the absorption of nutrients, improves the muscular work of the intestines.

Very important!

The described action of the product is true for people who do not experience digestive problems. If the intestines are inflamed, have problems with patency or peristalsis, then American quinoa can act depressingly.

QUINOA FOR PANCREATITIS

Quinoa has a high content of oxalic acid products (oxalates), so patients with pancreatitis or cholecystitis should treat the product with caution. In the normal state, its use should be limited to 1-2 times a week in the form of grated cereals or boiled soups. And during an exacerbation of diseases, it is advisable to completely abandon the pseudocereal.

BENEFITS OF QUINOA FOR THE BODY OF WOMEN

Rice quinoa is not one of the typical “female” foods that have targeted beneficial effects, but its use is still useful. First of all, this product will appeal to supporters of a healthy lifestyle and vegetarian diet, because it contains a lot of vegetable protein, which is well absorbed by the gastrointestinal tract. The high content of B vitamins maintains psycho-emotional tone and reduces stress on the nervous system caused by stress. The product also softens the course of PMS and menopause syndromes.

Due to the high content of strong antioxidant components (selenium, manganese, vitamin E), eating cereals also reduces the risk of developing breast cancer.

PREGNANCY QUINOA

South American origin croup is still a little studied product for doctors, so they advise pregnant women to be very careful when using it. On the one hand, the product is rich in folic acid, which is one of the key vitamins for the healthy development of the fetus. On the other hand, a large mass fraction of carbohydrates and dietary fiber often provokes the formation of gases in the intestines. This can lead to a deterioration in the well-being of the child due to squeezing the fetus.

During the period of breastfeeding, it is better to limit the amount of cereal in the daily diet to 50-100 grams.

QUINOA FOR MEN

For men’s health, two characteristics are valuable in this cereal – high nutritional value and high content of easily digestible protein. The first provides energy for long-term mental and physical labor, and the second improves muscle performance and recovery after strength training. Therefore, first of all, exotic American cereals are useful for athletes and those who work with their hands.

BENEFITS OF CEREALS FOR CHILDREN

Foods with a high content of protein elements are always useful for children’s diet. The presence of a dozen essential amino acids in quinoa allows us to say that this cereal helps the young body to confidently develop and grow. But, as elsewhere, it is necessary to adhere to a rational framework. Children under 14 should not consume more than 100 grams of the product per day.

Babies under the age of 2 should not be given this cereal at all. At this age, the intestinal walls are very permeable, and the body does not cope well with detoxification. So poisoning is possible due to the presence of saponins in food.

QUINOA FOR DIABETICS

Andean cereal is good for type 2 diabetics because it has a low glycemic index (35-50) and is very filling. In addition, it is low in quickly digestible carbohydrates, which provoke spikes in blood glucose levels after eating. Despite this, before adding the product to the diet and with its regular use, you should consult with your doctor and take tests, adjusting insulin intake.

Another known element that quinoa groats do not contain is gluten.