Quinoa has become a very popular superfood over the last few years. This plant has been known in South America for several thousand years and is still mostly produced in Bolivia and Peru. Until recently, however, it was largely unknown to the rest of the world. This article sheds light on the facts and objectively reveals what the plant, revered by the Incas as "ergot", can do for your health.
IT'S WORTH READING!
AT THE END OF THE ARTICLE WE WOULD LIKE TO GIVE YOU A LITTLE JOY WITH A VOUCHER!
What is quinoa actually?
Like amaranth, quinoa belongs to the Amaranth family. Although the young leaves and shoots are edible, the seeds of the plant are more well-known as they can be easily cooked like rice.
Quinoa is not a grass - unlike wheat or rye, for example. It is a so-called "pseudo-cereal". Its seeds are gluten-free and it contains similar nutrients to cereals. The seeds are eaten in the same way as cereals.
The high nutrient content and healthy properties make this pseudocereal very popular among people who want to take care of their health. This also applies to gourmets: Quinoa is not only healthy, but also very tasty.
The different types of quinoa
There are over 3,000 varieties of quinoa, according to a review published in the Journal of the Science of Food and Agriculture .
This can make the choice difficult. However, Inca corn can be divided into three classes, which differ in color:
- White quinoa is the most common. It is also often a little cheaper. White quinoa has the least fat and has a nutty taste. It takes 10 to 15 minutes to cook.
- Black quinoa does not differ significantly in taste. However, it is a bit harder and takes 15 to 20 minutes to cook.
- Red quinoa also takes a little longer to cook. The seeds retain their original shape and look pretty. For this reason, they are often used in salads, for example. Red and black quinoa also have almost twice the vitamin E content of white quinoa.
The nutritional values: There is a lot of good stuff in it
Quinoa has become increasingly popular in our country, and not just because of its nutty taste. Its nutritional values also make this pseudo-cereal extremely healthy. Tryptophan, lysine, cystine, essential amino acids, polyunsaturated fatty acids - quinoa is full of minerals - in addition to manganese, it also contains magnesium (approx. 300 mg), iron (approx. 8 mg), potassium (approx. 800 mg) and calcium (approx. 80 mg).
Due to the amount of complex carbohydrates, the high fiber content and the lack of gluten, quinoa can be integrated into almost any diet.
How healthy is quinoa? This is what science says!
Quinoa contains many antioxidants
Quinoa is very rich in beneficial plant compounds. Some examples are saponins, phenolic acids, flavonoids and betacyanins. Many of these compounds can act as antioxidants and neutralize the free radicals in the body.
A study presented in the Journal of Medicinal Food examined ten grains from Peru. It found that quinoa had an antioxidant capacity of 86 percent, which was higher than all other grains analyzed.
When the seeds are allowed to germinate, the antioxidant content appears to increase even further, according to a 2009 study.
Could improve metabolic health
For people who have high blood fats (cholesterol and triglycerides), quinoa may be ideal. One study found that eating 50 grams daily for six weeks slightly reduced total cholesterol, triglycerides and LDL cholesterol, according to The American Journal of Gastroenterology .
Another study with the somewhat cumbersome name “Metabolic parameters of postmenopausal women after quinoa or corn flakes intake--a prospective and double-blind study” compared quinoa and corn flakes. It showed that only quinoa was able to demonstrably reduce total and LDL cholesterol.
Although these studies are preliminary, they suggest that quinoa may help improve metabolic health.
The high protein content and essential amino acids
Many plant foods are deficient in certain essential amino acids, such as lysine.
With eight grams of high-quality protein per cup (185 grams), quinoa contains adequate amounts of all essential amino acids. For this reason, it is an excellent source of protein because it has both more and better protein than most grains, according to a study found on the Food and Agriculture Organization of the United Nations website.
Protein is made up of amino acids, eight of which are called "essential" because our bodies cannot produce them and must obtain them from food. Foods like quinoa, which contain all eight essential amino acids , are called complete proteins.
Quinoa could help fight inflammation
Chronic inflammation is the cause of a wide range of diseases, from type 2 diabetes to cancer and heart disease.
Although studies have not shown consistent results, a diet high in antioxidants is believed to help fight inflammation in the body, a 2016 paper suggests.
The saponins contained in quinoa appear to have anti-inflammatory effects in addition to their high antioxidant properties.
It is perfect for people with gluten intolerance
A gluten-free diet can be healthy even for people without intolerance, as long as it is based on foods that are naturally gluten-free.
Problems arise when people eat gluten-free foods that are made with refined starch. They are no better than those stuffed with gluten! Poor quality foods are still poor quality foods, even if they contain quinoa.
According to a study conducted as part of a master's thesis at the Institute of Plant Sciences at the Karl-Franzens University of Graz , Switzerland, using quinoa - instead of typical gluten-free ingredients such as refined potato, corn or rice flour - dramatically increases the value of antioxidants in your diet.
Quinoa could help control blood sugar
The Inca grain contains a large amount of fiber and can therefore be considered a whole grain product. A 2016 study linked the consumption of whole grains to a lower risk of type 2 diabetes and improved blood sugar control.
The same study also showed that eating just 16 grams of fiber from whole grains per day was associated with a 33 percent lower risk of developing type 2 diabetes.
Other animal studies published in the journal Plant Foods for Human Nutrition showed that quinoa can reverse some of the negative effects of a high-fructose diet, including high blood sugar levels.
This could be because it contains phytoecdysteroids, which have been shown to lower blood sugar in mice, for example.
It could help you lose weight
Certain foods can promote weight loss by either boosting metabolism or reducing appetite. Quinoa has these properties. Because it is rich in protein, quinoa boosts metabolism while reducing appetite.
The high fiber content can increase the feeling of satiety, which means you consume fewer calories overall.
Although there is currently no study examining the effects of quinoa on body weight, since the plant has a low glycemic index, it seems likely that it could be a useful part of a healthy diet, according to a study published in the journal Nutrition Reviews .
The question of anti-nutrients
Certain foods, such as grains and legumes, contain antinutrients. They act as poisons for plants to protect themselves from predators or pests. The most common antinutrients found in quinoa are saponins, phytic acid and oxalates.
But don't worry: This doesn't affect the tolerability of quinoa! Its antinutrients are not a big problem for healthy people with a balanced diet.
Saponins
Saponins have both positive and negative properties. On the one hand, they have antioxidant and anti-inflammatory effects. Various saponins even help to lower cholesterol levels in the blood.
On the other hand, saponins have a bitter taste and can prevent the absorption of certain minerals such as zinc and iron. You can reduce the saponin content of quinoa by soaking the grains in water and rinsing them well.
Oxalates
The salts and esters of oxalic acid are called oxalates. These are compounds found in various foods such as buckwheat, spinach or chard. Oxalates can reduce the absorption of some minerals and combine with calcium to form kidney stones.
While oxalate is not a problem for most people, those who are prone to kidney stone formation should avoid foods high in oxalate or consult their doctor.
Phytic acid
Phytic acid is found in a number of foods, including nuts, seeds and grains.
It can also be good or bad for the body, depending on the circumstances. On the one hand, phytic acid has antioxidant effects and can, for example, prevent the formation of kidney stones. On the other hand, it can also block the absorption of minerals. This can increase the risk of deficiency symptoms in an unbalanced diet.
It’s so easy to prepare quinoa
Like rice, quinoa is cooked in boiling water before eating. You should rinse the seeds with cold water until the water runs clear. This will get rid of a lot of the bitter substances mentioned above.
Put the quinoa in a pot with a 1:3 ratio of water and cook it on medium heat. Depending on which variety you use, whether white, red or black, you will need to keep an eye on the cooking times.
On the Internet you can find many delicious recipes and ideas that you can try, such as quinoa salad or puffed quinoa.
Conclusion: Quinoa - A well-deserved triumph around the world
Quinoa is a so-called pseudocereal that has conquered the world from South America. Due to the many nutrients it contains, quinoa is considered a versatile, healthy food.
Quinoa also shows promising potential for use against certain diseases, such as inflammation, weight loss, blood sugar control or the containment of metabolic syndrome.
If you would like to try quinoa, you can now find many delicious recipes on the Internet, all of which are easy to cook.
AS PROMISED, YOU WILL RECEIVE A 10% VOUCHER ON OUR AMINO-8 .
SIMPLY COPY THE CODE AMINO10 AND ENTER IT AT CHECKOUT.
Click here for product
[1] https://pubmed.ncbi.nlm.nih.gov/27242826/
[2] https://pubmed.ncbi.nlm.nih.gov/27242826/
[3] https://pubmed.ncbi.nlm.nih.gov/20814881/
[4] https://pubmed.ncbi.nlm.nih.gov/25053071/
[5] https://pubmed.ncbi.nlm.nih.gov/19735168/
[6] https://www.sciencedirect.com/science/article/abs/pii/S0308814609000624
[7] https://pubmed.ncbi.nlm.nih.gov/24445568/
[8] https://pubmed.ncbi.nlm.nih.gov/24344670/
[9] http://www.fao.org/quinoa-2013/what-is-quinoa/nutritional-value/en/
[10] https://pubmed.ncbi.nlm.nih.gov/27000821/
[11] https://pubmed.ncbi.nlm.nih.gov/27000821/
[12] https://pubmed.ncbi.nlm.nih.gov/24712559/
[13] https://www.sciencedirect.com/science/article/abs/pii/S0308814609009212
[14] https://pubmed.ncbi.nlm.nih.gov/19519750/
[15] https://pubmed.ncbi.nlm.nih.gov/27159643/
[16] https://pubmed.ncbi.nlm.nih.gov/27159643/
[17] https://pubmed.ncbi.nlm.nih.gov/21104320/
[18] https://pubmed.ncbi.nlm.nih.gov/24912714/
[19] https://pubmed.ncbi.nlm.nih.gov/26775979/
[20] https://pubmed.ncbi.nlm.nih.gov/18448177/
[21] https://pubmed.ncbi.nlm.nih.gov/15797686/
[22] https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1753-4887.2000.tb01855.x
[23] https://www.agriculturejournals.cz/publicFiles/06732.pdf
[24] https://pubmed.ncbi.nlm.nih.gov/19774556/
