Quinoa -- pronounced keen-wah -- is a tiny, round, nutritious grain. The flavor of quinoa is a cross between brown rice and couscous, with a texture that's a combination of crunchy, creamy and fluffy, according to Food.com. Quinoa cooks quickly, in 15 minutes, and a cup of dry yields 3 cups cooked. Prior to cooking, rinse quinoa several times to rid the grain of bitter-tasting saponins, natural substances that cling to the grain's hull.
Nutritional Overview
Quinoa is high in protein, and a good source of fiber, iron, magnesium and potassium. One cup of cooked quinoa has 222 calories, 8 g of protein, 39 g of carbohydrates -- of which only 3 g are sugar -- 5 g of fiber, 3 mg of iron, 118 mg of magnesium, 318 mg of potassium, 78 mcg of folate, 3.5 g of fat and zero cholesterol.
High-Quality, Complete Protein
Quinoa contains complete, high-quality protein that includes all nine essential amino acids. It is especially rich in lysine, which is important for tissue growth and repair. With 8 g of protein per cup, quinoa surpasses rice, which has 5 g per cup and barley with 3.5 g.
Proteins are made up of chemical building blocks called amino acids. Animal proteins such as meat and milk contain all of the essential amino acids that a human body needs to survive and thrive. Plant-based foods contain selected amino acids in varying amounts, but in general do not contain all of the essential amino acids, and if you're a vegetarian, you're probably used to hearing that's it's impossible to derive complete proteins from any single plant food. Quinoa puts an end to that myth. Quinoa, like soy, is a plant-based food that contains all of the essential amino acids your body needs and is an excellent protein source, according to the Global Facilitation Unit for Underutilized Species.
Whole Grain Goodness
Quinoa and other whole grains are rich in vitamins, minerals and fiber, unlike refined grains -- such as white rice and white flour -- which are stripped of their germ and bran. Whole grains are absorbed slowly during digestion, providing a sustained source of energy. Quinoa has 5.2 g of fiber per cup, or about 20 percent of the recommended daily amount. Fiber helps lower harmful LDL cholesterol, controls blood sugar and insulin response and keeps the bowels healthy by preventing constipation and diverticular disease.
Quinoa is high in indigestible carbohydrates, or fiber. Fiber, which passes through your digestive tract intact. It doesn't offer calories or nutrients, but does deliver health benefits. Fiber can decrease your risk of high serum cholesterol and constipation. It can also temper the spike in blood sugar that typically occurs after eating. According to "Advances in Food and Nutrition Research," quinoa's fiber has properties such as solubility and viscosity that are recognized as useful in benefiting human health. The USDA Nutrient Database says a cup of cooked quinoa contains 5.2 g of dietary fiber.
Quinoa provides several vitamins. When you eat a cup of cooked quinoa, you consume 78 mcg of folate, 1.17 mg of vitamin E, 9 IU of vitamin A, and smaller amounts of the B vitamins thiamine, riboflavin, niacin and B-6. Quinoa is no slacker when it comes to minerals either. A cup of cooked quinoa provides 31 mg of calcium, 118 mg of magnesium, 281 mg of phosphorus, 318 mg of potassium, and smaller amounts of iron, zinc, copper, manganese and selenium.
Low Gluten
Quinoa is admirable for what it doesn't contain as well. It's a gluten-free grain that can be tolerated by those who have digestive problems. Because quinoa is low in gluten, it's a suitable grain for those with celiac disease who can't tolerate wheat, barley, rye and many other grains.
It's also lower in fat than many other protein sources, and cooking it is a snap. Just use a 2-to-1 ratio of water to quinoa and simmer until the grains pop open and become translucent, which takes about 15 minutes.
Incorporating into Diet
Use quinoa as you would rice, couscous or pasta. Add dried fruits and nuts and enjoy it as a breakfast cereal. You can add it to vegetable soups, or use it as a substitute for bulgur in tabbouleh salad. Quinoa flour can boost the protein content in cookie and muffin recipes
References:
LiveStrong.com - Quinoa and Nutrition:
http://www.livestrong.com/article/349040-quinoa-nutrition/#ixzz1qR8JFPrf
LiveStrong.com - What are benefits and nutritional value of Quinoa:
http://www.livestrong.com/article/512356-what-are-benefits-and-nutritional-value-of-quinoa/#ixzz1qRAAUjSJ
Nutritional Overview
Quinoa is high in protein, and a good source of fiber, iron, magnesium and potassium. One cup of cooked quinoa has 222 calories, 8 g of protein, 39 g of carbohydrates -- of which only 3 g are sugar -- 5 g of fiber, 3 mg of iron, 118 mg of magnesium, 318 mg of potassium, 78 mcg of folate, 3.5 g of fat and zero cholesterol.
High-Quality, Complete Protein
Quinoa contains complete, high-quality protein that includes all nine essential amino acids. It is especially rich in lysine, which is important for tissue growth and repair. With 8 g of protein per cup, quinoa surpasses rice, which has 5 g per cup and barley with 3.5 g.
Proteins are made up of chemical building blocks called amino acids. Animal proteins such as meat and milk contain all of the essential amino acids that a human body needs to survive and thrive. Plant-based foods contain selected amino acids in varying amounts, but in general do not contain all of the essential amino acids, and if you're a vegetarian, you're probably used to hearing that's it's impossible to derive complete proteins from any single plant food. Quinoa puts an end to that myth. Quinoa, like soy, is a plant-based food that contains all of the essential amino acids your body needs and is an excellent protein source, according to the Global Facilitation Unit for Underutilized Species.
Whole Grain Goodness
Quinoa and other whole grains are rich in vitamins, minerals and fiber, unlike refined grains -- such as white rice and white flour -- which are stripped of their germ and bran. Whole grains are absorbed slowly during digestion, providing a sustained source of energy. Quinoa has 5.2 g of fiber per cup, or about 20 percent of the recommended daily amount. Fiber helps lower harmful LDL cholesterol, controls blood sugar and insulin response and keeps the bowels healthy by preventing constipation and diverticular disease.
Quinoa is high in indigestible carbohydrates, or fiber. Fiber, which passes through your digestive tract intact. It doesn't offer calories or nutrients, but does deliver health benefits. Fiber can decrease your risk of high serum cholesterol and constipation. It can also temper the spike in blood sugar that typically occurs after eating. According to "Advances in Food and Nutrition Research," quinoa's fiber has properties such as solubility and viscosity that are recognized as useful in benefiting human health. The USDA Nutrient Database says a cup of cooked quinoa contains 5.2 g of dietary fiber.
Quinoa provides several vitamins. When you eat a cup of cooked quinoa, you consume 78 mcg of folate, 1.17 mg of vitamin E, 9 IU of vitamin A, and smaller amounts of the B vitamins thiamine, riboflavin, niacin and B-6. Quinoa is no slacker when it comes to minerals either. A cup of cooked quinoa provides 31 mg of calcium, 118 mg of magnesium, 281 mg of phosphorus, 318 mg of potassium, and smaller amounts of iron, zinc, copper, manganese and selenium.
Low Gluten
Quinoa is admirable for what it doesn't contain as well. It's a gluten-free grain that can be tolerated by those who have digestive problems. Because quinoa is low in gluten, it's a suitable grain for those with celiac disease who can't tolerate wheat, barley, rye and many other grains.
It's also lower in fat than many other protein sources, and cooking it is a snap. Just use a 2-to-1 ratio of water to quinoa and simmer until the grains pop open and become translucent, which takes about 15 minutes.
Incorporating into Diet
Use quinoa as you would rice, couscous or pasta. Add dried fruits and nuts and enjoy it as a breakfast cereal. You can add it to vegetable soups, or use it as a substitute for bulgur in tabbouleh salad. Quinoa flour can boost the protein content in cookie and muffin recipes
References:
LiveStrong.com - Quinoa and Nutrition:
http://www.livestrong.com/article/349040-quinoa-nutrition/#ixzz1qR8JFPrf
LiveStrong.com - What are benefits and nutritional value of Quinoa:
http://www.livestrong.com/article/512356-what-are-benefits-and-nutritional-value-of-quinoa/#ixzz1qRAAUjSJ
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