Technically it is not a cereal grain, but a pseudocereal. In other words, it is basically a seed, which is prepared and eaten in a similar way to a grain.
It has been eaten for thousands of years in South America and only recently became a trending food, even reaching the status of superfood.
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Quinoa was an important crop for the Inca Empire. They referred to it as the «mother of all grains» and it is so good that they believed it to be sacred.
There are three main types: white, red and black.
This is the nutrient content in 1 cup (185 grams) of cooked quinoa:
- Protein: 8 grams.
- Fiber: 5 grams.
- Manganese: 58% of the Recommended Daily Allowance (RDA).
- Magnesium: 30% of the recommended daily dose.
- Match: 28% of the recommended daily dose.
- Folate: 19% of the recommended daily dose.
- Copper: 18% of the RDA.
- Iron: 15% of the recommended daily dose.
- Zinc: 13% of the recommended daily dose.
- Potassium 9% of the recommended daily dose.
- More than 10% of the recommended daily dose of vitamins B1, B2 and B6.
- small amounts of calcium, B3 (niacin) and Vitamin E.
This comes with a total of 222 calories, with 39 grams of carbs and 4 grams of fat. It also contains a small amount of Omega-3 fatty acids.
quinoa It is non-GMO, gluten-free, and generally organically grown. Although not technically a cereal grain, it still counts as a whole food.
NASA scientists have regarded it as suitable to be cultivated in outer space, mainly for his high nutrient content, ease of use and simplicity of cultivation.
The United Nations (UN) declared 2013 “The International Year of Quinoa”, due to its high nutritional value and its potential to contribute to food security worldwide.
Contains the plant compounds quercetin and kaempferol.
The health effects of real foods go beyond the vitamins and minerals you may know about.
There are thousands of trace elementssome of which are extremely healthy.
This includes plant antioxidants called flavonoidswhich have been shown to offer various health benefits.
Two flavonoids that have been particularly well studied are quercetin and kaempferol, both of which are found in high amounts in quinoa.
In fact, the quercetin content of quinoa is even higher than in typical high-quercetin foods like blueberries.
These important molecules have been shown to have anti-inflammatory, antiviral, anticancer, and antidepressant in animal studies.
By including quinoa in your diet, you will significantly increase your overall intake of these (and other) important nutrients.
It is very high in fiber, much higher than most grains.
Another important benefit of quinoa is its high fiber content.
A study that looked at 4 varieties of quinoa found a range of 10 to 16 grams of fiber per 100 grams (11).
This equates to 17 to 27 grams per cup, which is very high, more than twice as much as most grains. Boiled quinoa contains much less fiber, gram for gram, because it absorbs so much water.
Unfortunately, most fiber is insolublewhich does not appear to have the same health benefits as soluble fiber.
That said, the soluble fiber content in quinoa it’s still pretty decent, at about 2.5 grams per cup or 1.5 grams per 100 grams.
Numerous studies show that Soluble fiber can help lower blood sugar levels, lower cholesterol, increase fullness, and aid in weight loss.
Gluten-free and perfect for people with gluten intolerance
A gluten-free diet can be healthy, always that is based on foods that do not naturally contain gluten.
Problems arise when people eat gluten-free foods made with refined starches.
These foods they are no better than their gluten-containing counterparts, since gluten-free junk food is still junk food.
Many researchers have been considering quinoa as a suitable ingredient in gluten-free diets for people who they don’t want to give up staples like bread and pasta.
Studies have shown that using quinoa in place of typical gluten-free ingredients like refined tapioca, potato, corn, and rice flour can dramatically increase the nutrient and antioxidant value of your diet.
Very high in protein, with all essential amino acids
Protein is made up of amino acids, nine of which are called essentialssince your body cannot produce them and needs to obtain them through your diet.
If a food contains all nine essential amino acids, it is called a complete protein.
The problem is that many plant foods are deficient in certain essential amino acids, such as lysine.
However, quinoa is an exception, as it contains sufficient amounts of all essential amino acids. For this reason, it is an excellent source of protein. It has more and better protein than most cereals.
With 8 grams of quality protein per cup (185 grams), quinoa is a excellent source of vegetable protein for vegetarians and vegans.
It has a low glycemic index, which is good for blood sugar control
The glycemic index is a measure of how quickly foods raise blood sugar levels.
Eat foods with a high glycemic index can stimulate hunger and contribute to obesity.
These foods have also been linked to many of the common chronic Western diseases, such as type 2 diabetes and heart disease.
Quinoa has a glycemic index of 53, which is considered low.
However, it is important to note that still pretty high carb. Therefore, it is not a good option if you follow a low-carb diet.
High in important minerals like iron and magnesium
Many people do not get enough important nutrients. This is particularly true for some minerals, especially magnesium, potassium, zinc, and (for women) iron.
Quinoa is very rich in all 4 minerals, particularly magnesium, with one cup (185 grams) providing about 30% of the recommended daily dose.
The problem is that it also contains a substance called phytic acidwhich can bind these minerals and reduce its absorption.
However, by soaking and/or sprouting quinoa before cooking, you can reduce the phytic acid content and make these minerals more bioavailable.
Quinoa is also quite rich in oxalateswhat rthey reduce calcium absorption and can cause problems for certain people with recurrent kidney stones.
Very high in antioxidants
Quinoa is very rich in antioxidants, which are substances that neutralize free radicals and are believed to help combat aging and many diseases.
One study, which investigated antioxidant levels in five cereals, three pseudocereals, and two legumes, found that quinoa had the highest antioxidant content of the ten foods.
Allow the seeds to sprout appears to further increase antioxidant content.
It can help you lose weight
To lose weight, you need to take in fewer calories than you burn. Certain properties of foods can promote weight loss, either stimulating metabolism or reducing appetite.
Interestingly, quinoa has several of these properties.
It is high in protein, which can significantly increase metabolism and reduce appetite.
The large amount of fiber can increase the feeling of satiety, which makes you eat fewer calories overall.
The fact that quinoa has a low glycemic index is another important characteristic, since the choice of such foods has been linked to a reduced intake of calories.
Although there are currently no studies looking at the effects of quinoa on body weight, it seems intuitive that it could be a useful part of a healthy diet for weight loss.