The benefits of quinoa They have become very popular today. Fitness specialists, nutritionists, vegans, vegetarians, doctors in general and even NASA speak wonders about this cereal. If you have heard a lot about quinoa, but do not know what its benefits are for the body. Here we will tell you everything you need to know about it, so that you consider incorporating it into your diet. Read to the end!
Quinoa, quinoa or quinoa, is a pseudocereal. Although it has some similarities with cereals. From a botanical point of view they are not the same. Cereal plants, in general, have long, thin leaves that become spikes that bear the grains. Like rice, wheat or oats. Instead, pseudocereals are broad-leaved plants that bear small fruits (seeds), like quinoa.
What is the origin of quinoa?
It is a plant from the Andes that originated around Lake Titicaca in Peru and Bolivia. Quinoa was cultivated and used by pre-Hispanic civilizations. This was replaced by cereals when the Spanish arrived. Even though it was a staple food of the population back then.
According to historical evidence, it establishes that its domestic use by the native peoples of America dates back to 3,000 and 5,000 years before Christ. There are archaeological finds of quinoa in tombs in Tarapacá, Calama and Arica, in Chile, and in different regions of Peru. Upon the arrival of the Spaniards, quinoa had a convenient development and a wide distribution in the Inca territory and outside of it.
What are the benefits of quinoa?
Well, this pseudocereal is highly recognized for its properties. NASA chose it as the ideal food for astronauts on long-term missions. According to the Food and Agriculture Organization of the United Nations (FAO), “quinoa is a superfood in more ways than one. It is a good source of protein (…) and its edible seeds provide all the essential amino acids that the human body needs.” Let’s see other great quinoa benefits
It has more protein than other cereal
Every 100 grams of quinoa contains between 12 to 16 grams of protein. In addition, these vegetable proteins are considered to have a high biological value, since they contain all the essential amino acids for humans in the appropriate proportions.
It is an excellent option for diabetics
This is because it is a whole grain. Which is one of the key foods in the healthy diet for diabetics. Along with fruits, vegetables, protein and unsaturated fats. But, the most important thing for diabetics is that it has a low glycemic index. Therefore, it will not cause blood sugar levels to rise.
It is also a great source of fiber that does not impact blood sugar levels. It also helps maintain body weight, thus preventing other serious conditions related to diabetes.
Contains complex carbohydrates
These are more satiating and maintain energy levels for longer than the simple ones. In addition, they break down more slowly and allow the sugar level to rise gradually. In this way, you avoid those spikes in blood sugar levels caused by the consumption of simple carbohydrates, such as refined flour and white rice.
It has good fats
Although it contains more fat compared to other cereals. Because it has a germ that accumulates nutrients such as folic acid, choline, essential fatty acids and vitamin E. Despite this, quinoa is not a food rich in fat. In addition, the fats it has are of good quality and polyunsaturated, such as Omega 3 and 6 fatty acids.
Control cholesterol levels
Thanks to its fiber and unsaturated fat content, quinoa helps control blood cholesterol levels, favoring the body’s lipid profile. The omega 3 present in quinoa helps maintain normal cholesterol levels.
It is a sports food
Quinoa is a food widely used by athletes as a source of energy. Since it contains minerals, complex carbohydrates and a lot of protein. Nutritionist Barbara Lewin explains that because it has nearly twice as much as other grains, it’s one of the few foods that contains the essential amino acids your body needs to build muscle and recover from hard workouts.
Ideal for celiac people
Thanks to the fact that it does not contain gluten, it is highly recommended for people with celiac disease or for those who must maintain a diet without this protein. The best thing is that quinoa is naturally gluten-free. Because of this, it is healthier than other synthetically made gluten-free foods.
Provides good quality energy
Between the benefits of quinoa is that it is a good source of energy, ideal for sports. Due to its starch, it supplies progressive muscle energy in resistance exercises, a virtue that is enhanced by its branched-chain amino acids. In addition, its proteins ensure muscle repair and development in strength sports.
Increased mental performance
The constant supply of energy to the nervous system supports mental performance. Also phenylalanine, which is involved in the synthesis of neurotransmitters that promote alertness and brain function. Added to this are glutamic acid, magnesium, iron and phosphorus.
How is quinoa prepared?
Well, since we know what the benefits of quinoa are, let’s talk about its preparation. As with any grain, a basic formula is applied: two measures of water for one measure of grains. Two cups of water are brought to the fire, when it boils, a cup of quinoa is added. Cook covered over medium-low heat until all the water is absorbed. Turn off the heat and leave them covered for 15 more minutes.
The most important thing is to add the quinoa as soon as it starts to boil. Take care of cooking until the grains are transparent. In the same way, it is necessary to make sure that the quinoa is very cooked because if it is not it can cause indigestion. But beware! Nor can it be boiled excessively because it loses its great properties.
What can I combine quinoa with?
Thanks to its ability to absorb flavors, it can be combined with many spices. But yes, being careful not to overdo it. It also combines very well with ingredients such as pumpkin and carrot for its sweet flavor. Likewise, it is ideal to combine with chard and spinach in delicious and nutritious salads.
a little trick
It is likely that when preparing the quinoa, it acquires a bitter touch. This is because it contains saponins, a group of oily glycosides that coat the seeds. These make the water foamy when washing the quinoa or chickpeas.
These saponins usually provide a bitter taste and can decrease the nutritional value of the seeds. Despite the fact that quinoa goes through a washing process to eliminate saponins, they retain an amount that, although it is no longer indigestible, can give a bitter touch to preparations.
A very simple trick to correct this is to rinse the quinoa seeds thoroughly under running water before cooking them and rub them with your hands to remove the substance. It is important not to leave them soaking for a long time, because instead of coming out, the saponins adhere and cannot be eliminated.
In conclusion, the benefits of quinoa make this superfood one of the best alternatives to replace conventional cereals. It is important to incorporate other options to our diet that help us enrich it. Don’t think twice and make quinoa one of your favorite ingredients in your meal.
This article is informative and is not intended to serve as a diagnosis, prescription or treatment of any type of ailment. This information does not replace the consultation of a doctor, specialist or health professional.