Quinoa

Quinoa 

 

 

Quinoa is a seed grain, having more nutrients when compared with other cereals. It is often regarded as a superfood. Seeds of quinoa are oval, flat and pale in colour. It is crunchy in texture and nutty in flavor. It is gluten free, so it is a very good option for gluten sensitive individuals. Boiled quinoa can be used in salads, it can be used to thicken soups, eaten as a side dish or can be used as breakfast porridge. You can make quinoa sprouts, or ground it to use as flour. It can also be popped like popcorn. Quinoa is very good for babies. Nutritional facts of cooked quinoa per 100 grams:

 

Cooked quinoa is 21% carbohydrates. Out of that 83% comes from starch, rest is mostly fiber. Quinoa contains very small amounts of sugar, including maltose, galactose and ribose. Quinoa has a comparatively low glycemic index, having a glycemic score of 53. It means it will not cause a rapid spike in blood sugar. 

Quinoa is a good source of fiber. It has more fiber than brown rice and yellow corn. 10% of quinoa is fiber. Out of this 80-90% is insoluble fiber, including cellulose. Insoluble fiber is linked with reduced risk of diabetes. Some insoluble fiber ferments in gut and feeds the gut friendly bacteria and promotes overall health. 

The building blocks of proteins are amino acids. The amino acids which are not synthesised by our body, are considered as essential amino acids. You should include these amino acids in your diet. Quinoa provides 16% protein by dry weight. Protein content of quinoa is higher than most cereal grains including, barley, rice and corn. Quinoa provides all the 9 essential amino acids, so considered a complete protein source. Quinoa is excellent in amino acid lysine. Usually plant based foods lack lysine. Quinoa is also rich in methionine and histidine. In fact the protein of quinoa is comparable to that of casein, found in dairy products. One serving of cooked quinoa (100 grams) contains 2 grams of fat. Fat in quinoa includes palmitic acid, oleic acid, and linoleic acid. 

Quinoa is a good source of vitamins, minerals, and antioxidants, including manganese, phosphorus, copper, folate, iron, magnesium, and zinc. Quinoa is high in magnesium, iron, fiber, and zinc, when compared with other common grains. Cereal grains are usually high in manganese. Manganese is vital for growth, development and metabolism. Phosphorus is needed for maintenance of various body tissues and for bone health. Western diets are either low or completely devoid of copper. Copper is vital for heart health. Quinoa is a decent source of folate. Folate is essential for cellular function and tissue growth. Folate is essential for pregnant women. Iron performs some vital functions in the body, including transport of oxygen in the red blood cells. Magnesium is also needed to perform several functions in the body. Zinc is important for overall health and is needed for many chemical reactions in the body.

The list of plant compounds found in quinoa is quite impressive. These plant compounds are responsible for the flavor and health effects of quinoa. Several antioxidants are present in quinoa, including saponin, quercetin, kaempferol, squalene, phytic acids and oxalates. Saponins are bitter and usually eliminated by soaking or roasting quinoa before cooking. These compounds protect quinoa from insects and other threats. Quercetin is a polyphenol, which reduces the risk of various illnesses, including heart disease, osteoporosis, and certain forms of cancer. Kaempferol is also a polyphenol which can reduce the chances of chronic disease, including cancer. Squalene, a precursor of steroids, works as an antioxidant in the body. 

 

Potential Benefits of quinoa: 

 

Quinoa has a very impressive nutrient profile and it can be a healthy addition to your diet. Quinoa may reduce your blood sugar and triglyceride levels. People with diabetes are characterised by elevated blood sugar and insulin levels. Whole grains like quinoa can reduce the risk of type 2 diabetes. A study on rats showed a significant decrease in cholesterol, triglycerides, and blood sugar levels, when their high fructose diet was replaced by quinoa. When compared with traditional gluten-free wheat products, quinoa lowered both blood triglycerides and free fatty acids.

Quinoa is high in fiber and protein. These properties of quinoa make it a healthy option for weight loss. The protein content of quinoa is higher when compared with other cereals, like rice, corn, and whole wheat. Protein aids weight loss by boosting metabolism and making you full for a long time. These characteristics of protein prevent obesity and obesity related complications. Quinoa is a decent source of fiber. Fiber improves the gut health and increases feeling of fullness. This results in lower calorie intake and weight loss.

 

Potential Downsides of Quinoa: 

 

Quinoa is a popular grain-like seed that is high in protein, fiber, and other nutrients. Some potential downsides of consuming quinoa include:

1. Oxalates: Quinoa contains oxalates, which can form crystals in the body and lead to kidney stones in some people.

2. High in carbohydrates: Quinoa is high in carbohydrates, which can be a concern for individuals following a low-carb diet.

3. Gluten-free alternative: Quinoa is often used as a gluten-free alternative for those with celiac disease or gluten intolerance, but it may not be suitable for people with gluten allergies.

4. Pesticides: Quinoa is known to be heavily sprayed with pesticides, so it's important to choose organic options to avoid consuming pesticides.

5. Cost: Quinoa can be more expensive than other grains, which may be a concern for some individuals.

It's important to note that quinoa can be a healthy addition to a well-balanced diet. It is recommended to consume quinoa in moderation and to choose organic, non-GMO options whenever possible. If you have a history of kidney stones or have been advised to limit oxalates in your diet, it is best to speak to your doctor before adding quinoa to your diet.