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Quinoa: Nutrition Facts and Health Benefits
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Chenopodium quinoa is the botanical name for the plant whose seed is often referred to as quinoa.
It is typically touted as a “superfood” due to the fact that it contains more nutrients than most grains.
Although quinoa (which is pronounced KEEN-wah) is prepared and consumed like a cereal grain, it is classified as a pseudocereal since it does not grow on grass as wheat, oats, or rice does. Quinoa is a seed that is related to the spinach plant.
Quinoa has a crisp consistency and a flavour that is nutty. Because it does not include gluten, those who have sensitivities to wheat or gluten are not prevented from appreciating it.
Quinoa seeds are typically pale yellow in colour and flat and oval in shape; however, their hue can range from pink to black. Its flavour can range anywhere from sour to sweet.
It is often boiled and can be utilised in a variety of ways, such as an ingredient in salads, a means of thickening soups, a side dish, or even as a breakfast porridge.
Additionally, the seeds can be sprouted, crushed, and made into flour, or popped similar to how popcorn is. Quinoa is a wonderful meal option for young children.
Because quinoa seeds have the potential to contribute to the maintenance of food security on a global scale, the United Nations dubbed 2013 the “International Year of Quinoa”.
According to the Whole Grains Council, quinoa is nevertheless regarded as a whole-grain food despite the fact that it is not a grain in the traditional sense.
This article will provide all the information you require on quinoa.
The facts about nutrition
Cooked quinoa has 71 percent carbs, 14.6 percent protein, and 14.2 percent fat.
There are 222 calories in an amount equal to one cup (185 grammes) of cooked quinoa.
the following are the nutritional values for 3.5 ounces (100 grammes) of cooked quinoa:
Water: 72% of the total.
Protein: 4.4 grammes
Carbs: 21.3 grammes
Sugar: 0.9 grammes
Fibre: 2.8 grammes
Fat: 1.9 grammes
Quinoa has the same amount of carbohydrates as barley and rice, which is 21 percent when it is cooked.
Starches make up around 83 percent of carbohydrates. The remaining three-quarters are made up almost entirely of fibre, with only four percent coming from various types of sugars like maltose, galactose, and ribose.
Quinoa has a glycemic index (GI) score of 53, which is considered to be low, which indicates that it is unlikely to induce a sharp increase in blood sugar.
The GI is a measurement of how quickly levels of sugar and insulin in the blood rise after eating a meal. Consuming a diet with a low glycemic index may be associated with a reduced risk of developing diabetes as well as cardiovascular disease.
Quinoa, once cooked, has a higher fibre content than both brown rice and yellow maize.
Ten percent of the dry weight of cooked quinoa is composed of fibre, and between eighty and ninety percent of that fibre is composed of insoluble fibres like cellulose.
It’s possible that insoluble fibres are linked to a lower risk of developing diabetes.
In addition, unlike soluble fibres, certain insoluble fibres may ferment in your digestive tract, providing food for your beneficial bacteria and contributing to improved health in general.
Additionally, quinoa has some resistant starch, which feeds the good bacteria in your gut, which in turn promotes the creation of short-chain fatty acids (SCFAs), which improve gut health and lower the risk of disease.
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Amino acids are the elements from which proteins are constructed, and proteins, in turn, are the fundamental components of every tissue in your body.
Because your body is unable to synthesise some amino acids, it is crucial to obtain these critical amino acids from the food that you consume.
Quinoa has a higher protein content, measured in terms of its dry weight, than the majority of cereal grains, including barley, rice, and corn.
Quinoa is regarded as a source of complete protein, which indicates that it possesses enough quantity of all nine of the body’s required amino acids.
It has an unusually high concentration of the amino acid lysine, which is often absent in plant foods. Additionally, it has a significant amount of histidine and methionine, making it an outstanding source of plant-based protein.
Your body is unable to digest all proteins in the same straightforward manner. Similar to the highly digestible protein found in casein, which is found in dairy products, quinoa’s protein is also high in quality.
Since quinoa does not contain gluten, it is an excellent food option for those who are intolerant to or allergic to gluten.
Approximately 2 grammes of fat are contained in a portion of cooked quinoa that is 3.5 ounces (100 grammes) in size.
Quinoa fat, similar to the fat found in other grains, is mostly made up of palmitic acid, oleic acid, and linoleic acid.
Quinoa’s carbohydrates are made up primarily of starch and insoluble fibres, with just trace levels of sugar and resistant starch present in the grain. This cereal has 2 grammes of fat per 3.5 ounces and is regarded as a grain with a comprehensive protein profile (100 grams).
Vitamins and minerals, respectively.
Quinoa is superior to many other types of grains in terms of the amounts of magnesium, iron, fibre, and zinc that it contains. Quinoa is a rich source of antioxidants.
The following is a list of the primary vitamins and minerals that are found in quoa:
This trace mineral, manganese, can be found in high concentrations in whole grains. It plays an important role in metabolism as well as in growth and development.
Phosphorus is a mineral that may frequently be discovered in foods that are high in protein. This mineral is vital for the health of bones and the preservation of numerous bodily components.
Copper is a mineral that is commonly missing in Western diets yet is essential for maintaining healthy cardiac function.
Folate is a member of the B vitamin family that is necessary for the proper functioning of cells as well as the development of new tissue. It is of utmost significance for women who are pregnant.
Iron is an essential mineral that carries out a variety of critical processes throughout the body, including the transportation of oxygen in red blood cells.
Magnesium is an element that is essential to many of your body’s operations, yet it is frequently missing in the diets of Western countries.
Zinc: This mineral is essential for one’s overall health and is involved in a wide variety of chemical reactions that take place in the body.
Quinoa is an excellent food choice for obtaining a variety of minerals, such as manganese, phosphorus, copper, folate, iron, magnesium, and zinc.
Other chemical components of plants
Quinoa is packed with a wide variety of plant compounds, many of which contribute to both its flavour and its beneficial benefits on health. These plant compounds include:
Saponins are plant glycosides that defend quinoa seeds against predators such as insects and other dangers. They have a bitter taste, which can be removed by soaking, washing, or roasting the ingredients before cooking.
This potent polyphenol antioxidant, known as quercetin, may be helpful in warding off a variety of diseases, including cardiovascular disease, osteoporosis, and certain types of cancer.
Kaempferol is a polyphenol antioxidant that has been shown to lower the chance of developing chronic diseases such as cancer.
In addition to its role as an antioxidant in the body, squalene plays a role in the production of steroids.
The antinutrient known as phytic acid inhibits the body’s ability to take in certain minerals, such as iron and zinc. Before it is cooked, soaking or sprouting quinoa might help minimise the amount of phytic acid it contains.
Oxalates have the potential to bond with calcium, which in turn decreases the amount of calcium that is absorbed by the body and raises the risk of kidney stone formation in persons who are susceptible to the compound.
Sweeter types of quinoa tend to have a lower mineral and antioxidant content compared to bitterer types, although both types are still significant sources of minerals and antioxidants.
According to the findings of one study, quinoa had the highest level of antioxidants among 10 different types of cereals, pseudocereals, and legumes.
Quinoa and crops that are linked to it have been found to be even more effective sources of flavonoid antioxidants than cranberries, which are generally acknowledged to contain a very high quantity of flavonoids.
Consider the possibility that the levels of antioxidants will decrease after cooking.
Quinoa is an excellent source of a wide variety of plant compounds, particularly antioxidants. Before you prepare something, you should soak it, wash it, or roast it to get rid of some of the compounds in the plant that are undesirable.
Quinoa’s positive effects on one’s health
Quinoa is a grain that may be added to your diet as a healthy choice because it is nutritious and rich in a variety of minerals and plant chemicals.
There is evidence that eating quinoa can boost your nutritional intake while also helping to lower your blood sugar and lipid levels.
Lower blood sugar levels
People who have type 2 diabetes are unable to make effective use of insulin, which results in high levels of blood sugar and a variety of other issues.
The use of refined carbohydrates is connected with an increased risk of type 2 diabetes and heart disease. In contrast, the consumption of whole grains, such as quinoa, is associated with a decreased risk of both conditions.
Quinoa consumption was shown to drastically reduce blood levels of cholesterol, triglycerides, and blood sugar, all of which are risk factors for developing type 2 diabetes, in a study conducted on rats on a high-fructose diet.
In one study including human participants, the effects of quinoa were compared to those of standard gluten-free wheat products.
Quinoa was found to have a beneficial effect on blood triglycerides as well as free fatty acids. Additionally, it had a reduced impact on the levels of sugar in the blood compared to gluten-free pasta, gluten-free bread, and regular bread.
Might be helpful for weight loss.
Quinoa is a food that can be beneficial to weight loss due to the many qualities that it possesses.
It has a higher protein content than other foods in its category, including rice, corn, and whole wheat.
Because it speeds up metabolism and makes people feel more full, protein is widely regarded as an essential component in effective weight loss strategies. It is possible that doing so will help prevent obesity and disorders associated with it.
Fibres are also essential for weight loss because they increase sensations of fullness, which in turn leads to decreased calorie consumption, and they improve the health of the digestive tract.
Quinoa has a higher fibre content than a good deal of other whole-grain foods.
Quinoa has a relatively low GI value, and studies have indicated that eating foods with a low GI value can help avoid overeating and reduce feelings of hunger.
Quinoa does not contain gluten.
People who are gluten intolerant or allergic, such as those who have celiac disease, can safely consume quinoa because it is a pseudocereal that does not contain gluten.
According to research, substituting quinoa for other common gluten-free items in a gluten-free diet results in a significant boost in the number of nutrients and antioxidants that are provided by the diet.
Products made from quinoa are generally well tolerated and could serve as an acceptable substitute for wheat, both in its natural state and in processed forms such as bread and pasta.
Quinoa has been shown to lower blood levels of cholesterol, as well as sugar and triglycerides. Gluten-free diets have been demonstrated to have an increased vitamin and antioxidant value when it is consumed, and it does not interfere with weight loss efforts in any way.
Quinoa is often well tolerated, and there have been no adverse effects documented.
Quinoa, like the vast majority of other cereals and grains, is full of phytates.
Your body’s ability to absorb minerals like iron and zinc may be hindered as a result of this.
Because it comes from the Chenopodiaceae family, quinoa has a significant amount of oxalates. Spinach and beetroot are two other species that belong to the same family.
Some people are more susceptible to developing kidney stones than others, and these foods could be a factor.
It is possible to lessen the severity of these effects by rinsing and soaking the quinoa prior to cooking it.
Quinoa is generally well tolerated despite the presence of phytates and oxalates in the grain. Because of this, your body’s ability to absorb minerals may be impaired, and in some people, this may lead to the development of kidney stones.
Quinoa is packed with more nutrients than the majority of other grains, and it contains a comparatively high amount of protein of good quality.
It has a high concentration of several vitamins, minerals, phytochemicals, and antioxidants.
Quinoa does not contain gluten, and there is some evidence that it can help lower blood sugar levels and promote weight loss.
If you want to enhance the number of nutrients that you get from the food you consume, substituting quinoa for other grains like rice or wheat could be a good place to start.