Quinoa Benefits
Index
What is Quinoa?
What Does Quinoa Do?
What Are the Benefits of Quinoa?
Calories and Nutritional Value of Quinoa?
How to Consume Quinoa?
Does Quinoa Lose Weight?
How Much Quinoa Should Be Consumed Per Day?
Who Shouldn’t Consume Quinoa?
Quinoa, which contains high protein and fiber and is native to South Africa, is a food that has increased in popularity in the world in recent years. The nutritional content of quinoa, which is included in both healthy nutrition and vegan and vegetarian diets, is quite high. Quinoa, which is also rich in vitamins and minerals, is the seed of the Chenopodium quinoa plant. Unlike other seeds, quinoa seed is used by cooking like rice or bulgur instead of grinding or consuming directly. The benefits of quinoa seeds stand out more than both rice and bulgur, especially with their high protein content and nutrition.
What is Quinoa?
Quinoa, which does not belong to the wheat family; wheat, rye and oats, etc., due to the rich nutritional elements it contains. It is referred to with whole grain products containing all parts of the grain (seed, bran, endosperm) such as Whole grains have high fiber content; Whole grains are a good source of vitamins, minerals and phytochemicals. Because of their high nutritional value, whole grains; It has a preventive effect for diseases such as coronary heart disease and cancer. These foods, which are high in satiety due to their fiber content, are often consumed in a healthy diet.
Quinoa, which has about 120 varieties, is a superfood with its richness of nutrients. Quinoa; It is a good source of many important nutrients, including folate, magnesium, zinc and iron.
The most common varieties of quinoa used in nutrition are white quinoa, red quinoa, and black quinoa. These quinoes, which differ in their usage and nutritional values, are among the basic nutrients of vegan and vegetarian nutrition.
white quinoa; It can be used in all dishes where rice and bulgur are used, such as pilaf, dolma. Quinoa is the mildest in taste and most prone to softening.
black quinoa; Quinoa has the highest antioxidant content in proportion to how dark its color is. With its intense taste and ability to preserve its vitality after cooking, it is suitable for use in barren and salads.
Like black quinoa, red quinoa retains its freshness after cooking. This quinoa variety can also be used in salads. Red and black quinoa, which contains twice as much vitamin E than white quinoa, is also an important food for skin health.
What Does Quinoa Do?
Quinoa is a highly beneficial food. Containing all 8 essential amino acids, quinoa is a highly nutritious protein source, unlike grains such as rice and wheat. Quinoa, which has a high fiber content, is often used in weight maintenance programs. It can be used to prevent and treat constipation. Quinoa, which is high in vitamins and minerals, is gluten-free. For this reason, it can be used safely in the diets of celiac patients and people with gluten sensitivity. Thanks to the antioxidants it contains, it is a preventive food for cancer and coronary heart diseases.
What Are the Benefits of Quinoa?
The popularity of quinoa has skyrocketed as the demand for easy-to-grow, nutritious, gluten-free cereal alternatives has increased. You can see the benefits of the prominent quinoa that will justify this.
Quinoa is a complete protein source. Some of the amino acids that make up protein are not produced by our body and must be obtained from food. Although many plant foods do not contain all amino acids, quinoa contains all 8 essential amino acids. Quinoa is particularly high in lysine and methionine amino acids. It is frequently used in vegan and vegetarian diets as it is a source of vegetable protein.
Quinoa has a higher fiber content than many grains. Fiber supports regular bowel movements and has a positive effect on your digestive health by feeding the beneficial bacteria in the intestines and they are necessary to prevent constipation. In addition, although fiber contains fewer calories than other nutrients, they help increase the feeling of fullness. Pairing high-fiber foods like quinoa with high-protein foods will help you feel full and keep portion sizes in check.
When quinoa, which is high in satiety, is included in a balanced meal, it provides satiety for a long time. It is a food suitable for use in weight maintenance programs.
Vitamin and mineral content of quinoa is high. Containing vitamins A, B, C and K, quinoa does not contain any cholesterol as well as this rich content. It is protective against heart diseases. Quinoa, which is also rich in magnesium, calcium, phosphorus, zinc and iron, reduces the risk of anemia.
Quinoa does not contain gluten. It is a rich food that can be used by those with gluten sensitivity and celiac patients. It is easily digested after meals and does not cause bloating.
Quinoa contains many antioxidants and thus has an anti-aging effect. In addition, it has a protective effect against cancer.
Despite its high nutritional content, quinoa, which contains very little fat, is easily digested and is not very high in calories.
Quinoa is a low glycemic index food. Quinoa, which raises and lowers blood sugar slowly, provides satiety for a long time.
Calories and Nutritional Value of Quinoa?
100 grams of cooked quinoa is approximately 120 kcal. It contains 21.3 grams of carbohydrates, 4.4 grams of protein and 1.92 grams of fat. It has 2.8 grams of fiber content.
Apart from these, Quinoa;
Vitamin A, Thiamine (B1) , Riboflavin (B2), Niacin (B3), Vitamin B6, Folic Acid (B9), Vitamin C, Vitamin E (alpha-tocopherol), Vitamin (D2 + D3), Vitamin D, Vitamin K (phylloquinone), Calcium (Ca), Iron (Fe), Magnesium (Mg), Phosphorus (P), Potassium (K), Sodium (Na), Zinc (Zn).
How to Consume Quinoa?
Quinoa, which is very similar to rice and bulgur as a cooking and consumption method, is a very hard food in its raw form. You can cook quinoa by boiling it directly or frying it in oil and then brewing. The usage area of quinoa in food is quite wide. Below you can see a few sample usage suggestions.
You can add it to your salads. After cooking and cooling quinoa, you can add it to your salads to get satisfying salads. These salads, which are rich in nutrients and balanced in nutrients, can also replace meals.
You can use it instead of oatmeal. You can also choose cooked quinoa and add your favorite fruits on it. It will be a hearty and light breakfast option.
It is also ideal to use in making meatballs with its binding structure and full texture of quinoa. Quinoa, which is a great base for vegetable patties, should also be preferred cooked here.
You can mix quinoa with any of your drinks. You can make your smoothies healthier by adding some quinoa to them. This will create a natural protein-rich drink that will keep you energized throughout the day.
You can add some quinoa like other ingredients to your favorite chicken or vegetable soup, it will be a very simple and very healthy starter.
Have you ever tried using quinoa instead of rice in your menus? The next time you plan to make rice, you can replace the white rice with protein-rich quinoa, adding your favorite all-season vegetables to give it a fresh twist.
Does Quinoa Lose Weight?
Yes, quinoa can aid weight loss. Quinoa is a food rich in insoluble fiber, which prolongs satiety and suppresses appetite. The high protein and fiber content in quinoa speeds up the metabolism and keeps the person energetic. Quinoa also has a low glycemic index, so it keeps sugar levels stable. It also helps control hunger and simultaneous weight loss. For this reason, it can be considered as a good food alternative for weight maintenance diet programs.
How Much Quinoa Should Be Consumed Per Day?
You can consume quinoa as two servings 2-3 times a day, to provide variety in your diet and to benefit from the nutritional properties of quinoa. It is enough to consume 3-4 spoons with your meals.
Who Shouldn’t Consume Quinoa?
Quinoa, which is very useful, can be inconvenient when consumed too much, as in everything else. While consuming quinoa, it is necessary to pay attention to the portion size and to consume it in a balanced way with other nutrients. Quinoa is a blood thinning seed. Excess consumption can cause various bleeding. People with blood disorders should consult their doctor before use. Due to the saponin and phytic acid it contains, it makes the absorption of some vitamins and minerals difficult. It is also beneficial for people who have vitamin and mineral deficiencies or who use food supplements to consume cautiously.