Quinoa is the seed of a tree whose scientific name is Chenopodium quinoa .
It contains high levels of nutrients and is often referred to as "superfoods."
Quinoa (pronounced KEEN-wah ) in fact, it's not cereals, but imitation cereals, grains processed and eaten like grains.
However, quinoa has higher nutrient content than most cereals .
Quinoa is crispy and has a hazelnut flavor. It is also gluten-free, so people who are sensitive to gluten and barley can also enjoy it.
This is a picture of quinoa:
Quinoa seeds are flat, oval and often light yellow, but colors can be transferred from pink to black with a variety of flavors ranging from bitter to sweet .
These seeds are often cooked and served as side dishes such as porridge for breakfast, served with mixed vegetables or put in to thicken the soup.
Quinoa is also germinated before being used, crushed into powder or taken away like popcorn. This type of seed is very good for babies .
The United Nations took 2013 as the "Five International Quinoa" for the contributions of quinoa to global food security .
Although quinoa is not a grain, it is still considered "whole grain."
Nutritional ingredients
Ripe quinoa seeds contain 71.6% water, 21.3% carbohydrate, 4.4% protein and 1.92% fat.
A nine quinoa cup (185 grams) contains 222 calories .
The table below is detailed information about the nutrients of quinoa
| Quinoa - Nutrition ingredient | |
| Ingredient | Amount |
| Calories | 120 |
| Country | 72% |
| The protein | 4.4 g |
| Carbohydrates | 21.3 g |
| Street | 0.9 g |
| Fiber | 2.8 g |
| Fat | 1.9 g |
| Saturation | 0.23 g |
| Unsaturated single | 0.53 g |
| Polyunsaturated | 1.08 g |
| Omega-3 | 0.09 g |
| Omega-6 | 0.97 g |
| Trans fat | ~ |
Carbohydrates (Carb)
Carbon hydrate accounting for 21% in ripe quinoa seeds, carb equivalents in barley and rice.
About 83% of carb is starch. The rest is mostly fiber and a small amount of sugar (4%) like maltose, galactose and ribose .
A measure of sugar after eating and foods with high blood sugar will lead to obesity and many other diseases .
Quinoa has a relatively low blood sugar index of 53, meaning it does not cause sudden changes in blood sugar after eating .
Fiber
Ripe quinoa seeds are good sources of fiber (2.8%), more than brown rice (1.8%) and yellow corn (2.4%) .
Fiber accounts for 10% of dry weight of ripe quinoa seeds, most of which are insoluble fiber (80-90%) like cellulose .
Insoluble fiber is known to reduce the risk of diabetes .
However, some types of insoluble fiber can be fermented in the stomach like soluble fiber, used to feed bacteria and enhance general health .
Quinoa also provides some of the antibiotic-resistant starches in the gut, promoting the formation of short-chain fatty acids as well as improving intestinal health, avoiding the risk of disease .
Conclude: Carb in quinoa contains mainly starch, insoluble fiber and a small amount of sugar. Quinoa also contains some anti-digestive starch against digestion and nourishment in the stomach.
The protein
Amino acids are blocks the protein , and proteins are made from tissues in our bodies.
Some amino acids are extremely important because our bodies are unable to produce themselves, so they need to be supplemented through diet.
Dried quinoa seeds provide 16% protein, higher than most grains such as barley, rice, corn .
It is also considered a "perfect" protein source, meaning it can provide all the necessary amino acids .
In quinoa seeds contain a huge amount of amino acids lysine - an amino acid rarely seen in plants. The concentration of methionine and histidine is also very high, making it an excellent plant protein source .
The protein quality of quinoa is comparable to that of casein, the high quality protein in the protein milk product .
Because there is no gluten in quinoa seeds, this is an alternative product suitable for people who are sensitive or allergic to gluten.
Conclude: Quinoa contains a high amount of protein compared to other grains and can provide all the necessary amino acids. The protein quality in quinoa is equivalent to the high quality casein protein found in dairy products.
Fat
100 grams of cooked quinoa seeds (about 3.5 ounces) contain about 2 grams of fat.
Like other cereals, the fat content in quinoa is mainly palmitic acid, oleic acid and linoleic acid .
Vitamins and minerals
Quinoa seeds are a source of antioxidants and minerals, providing more magnesium, iron, fiber and zinc than regular grains .
Listed below are the vitamins and minerals found in quinoa:
- Mangan: found in many cereals in large quantities, this is an essential trace mineral for metabolism, growth and development .
- Phosphorus: Often found in protein-rich foods, this mineral is essential for bones, and the maintenance of tissues in the body .
- Copper: Minerals are often lacking in Western diets, essential for cardiovascular .
- Folate: is one of the B vitamins, necessary for cell activity and tissue growth. Folate is considered extremely important for pregnant women .
- Iron: An essential mineral for bodily activities such as oxygen transport in red blood cells.
- Magie: Very important in many body processes. This is a substance that has not been taken care of by Westerners in the diet .
- Zinc: Essential substances for the entire body, involved in many chemical reactions in the body .
Conclude: Quinoa is a rich source of minerals, including manganese, phosphorus, copper, folate, iron, magnesium and zinc.
Other plant compounds
Quinoa seeds contain many plant compounds that contribute to the flavor and health benefits
The main compounds include:
- Saponin: are plant glycosides that protect quinoa seeds from insects and threats. This compound is a bitter taste, so it is usually removed by soaking, cursing before cooking .
- Quercetin: Strong polyphenol antioxidants, can fight various diseases, such as heart disease, osteoporosis and certain types of cancer .
- Kaempferol: Polyphenol antioxidants may reduce the risk of chronic diseases like cancer .
- Squalene: Precursors of steroids and antioxidants in the body .
- Phytic acid: A substance Can inhibit the absorption of minerals, such as iron and zinc. Phytic acid can be removed by soaking or germinating Quinoa before cooking .
- Oxalate: can bind to calcium, reduce calcium absorption and increase the risk of developing kidney stones in sensitive people .
Bitter quinoa has more antioxidants than sweet ones, but both are sources of antioxidants and minerals.
One study concluded that quinoa seeds have the highest amount of antioxidants in 10 types of cereals and cereals and beans .
Quinoa and related agricultural products are still considered to be a better source of flavonoid antioxidants than cranberries - fruits are still considered to be rich in flavonoids .
The amount of oxidants can be reduced during processing .
Conclude: Quinoa seeds contain a lot of plant compounds, especially antioxidants. Some unwanted compounds can be removed by soaking, washing and roasting.
Benefits of quinoa seeds with health
An extremely nutritious food, rich in minerals and plant compounds, quinoa seeds are definitely nutritious foods that need to be included in the diet.
Some data have shown that adding quinoa seeds to the diet may increase the overall nutritional value, help lower blood sugar and triglycerides.
Hypoglycemia
People with type 2 diabetes cannot use insulin effectively, leading to high blood sugar and other complications.
Pure carb may increase the risk of type 2 diabetes and heart disease, while nuts (like quinoa) help reduce the risk of disease .
A study conducted by feeding mice with a high-fructose diet to eat quinoa, showed that the nuts reduced most of the fructose side effects leading to diabetes. 2. Blood fat dropped to 26%, medium fat. calculated to 11% and blood sugar to 10% .
A human study compared the effect of quinoa on conventional gluten-free wheat products.
Quinoa lowers triglycerides and free fatty acids. It also has less impact on blood sugar than pasta and gluten-free bread and other traditional breads .
Conclude: Quinoa can reduce cholesterol, sugar and triglycerides in the blood. It affects blood sugar less than other gluten-free foods.
Support weight loss
Quinoa seeds have many properties that make them become Weight loss food support .
It contains more protein than similar foods like rice, corn, and whole wheat .
Protein is considered to be one of the decisive factors in weight loss because it promotes metabolism, increases satiety, prevents obesity and related diseases .
Fiber also plays an important role in weight loss, helping to reduce caloric intake through increased feelings as well as improving intestinal health .
Quinoa contains more fiber than many grains.
Quinoa's glycemic index is quite low, and low blood sugar foods have been shown to prevent overeating and reduce hunger .
Conclude: Quinoa has many characteristics of supporting foods to reduce mute. It is high in protein, fiber and has a relatively low blood sugar index.
Quinoa seeds do not contain gluten
Being fake gluten-free cereals, quinoa is very suitable for people who are intolerant or allergic to gluten like people with celiac disease .
Many studies have investigated the effect of putting quinoa on a gluten-free diet
Bringing quinoa and this diet instead of other gluten-free foods has significantly increased the quality of antioxidants and nutrients .
Quinoa products have been well received by customers and can be substitutes for wheat in both original and product types such as bread and pasta .
Conclude: Gluten-free foods like quinoa have been well received and can replace wheat. It has been shown to increase nutritional quality and oxidation in gluten-free diets.
More information
You can see more information about the benefits of quinoa nuts in the health .
Side effects
Quinoa is a food that is easy to tolerate and does not have any data showing side effects.
Phytates
Like other grains, quinoa contains phytates
Phytates can reduce the absorption of minerals such as iron and zinc .
Oxalate
Quinoa seeds are plants of the family Chenopodiaceae that are known to contain high levels of oxalate. Some other plants and family names are spinach and sugar beet .
For sensitive people, this food may contribute to kidney stone formation .
We can reduce this amount by soaking quinoa before cooking.
Conclude: quinoa is a tolerable food but it contains phytates and oxalates. These substances can limit mineral absorption and contribute to the formation of kidney stones in some people.
Summary
Quinoa contains more nutrients than other grains and has a high protein quality.
In seeds include large amounts of vitamins, minerals, plant compounds and especially antioxidants - even higher than cranberry.
Quinoa does not contain gluten, so it supports hypoglycemia and effective weight loss.
If you want to increase your dietary intake, replacing some nuts (like rice and wheat) with quinoa can be a good start.
