Among the most known and famous superfoods, is quinoa. Quinoa, also known as Chisiya, derives from a bush and according to Incas is the mother of cereals due to its nutritional value.
Its scientific name is Chenopodium quinoa and despite its similarity to grains, it does not belong to this category, but to the pseudocereals.
Cooking of quinoa
Most of the times quinoa has an unpleasant bitter taste. It is recommended to rinse quinoa with hot water for 5 minutes and then to boil it. It needs almost 12-15 minutes of boiling and the ratio of water to quinoa is 2:1. Quinoa can replace rice and potatoes, can be used as a salad and in combination with legumes.
Quinoa is a food that contains all types of macronutrients, like carbohydrates, proteins and fat, thus making it a complete food. Its nutritional value is 222 kcal for 1 cup of cooked quinoa (185 grams).
Quinoa is a food of great nutritional value. Proteins of quinoa are characterized of high biological value due to their content in essential amino acids. As essential amino acids are identified those amino acids that human body can not synthesize them and should take through diet, only. In addition, it is a very good source of lysine, which makes it an excellent food for vegans and vegetarians.
Rich in fiber and micronutrients (calcium, iron, vitamins of B complex, magnesium, calcium, phosphorus and potassium), quinoa strengthens body’s immune system and helps increase satiety. It does not contain gluten and has a low glycemic index (18), without affecting much blood glucose levels.
Actions and benefits
- Quinoa’s fiber content helps good gastrointestinal function, while increases satiety.
- As it contains no gluten, it is suitable for people who are intolerant to gluten and have celiac disease.
- It does not significantly affect blood glucose levels due to low glycemic index, making it a healthy option for people with diabetes.
- As a rich source of protein, lysine, iron and copper, quinoa is an important food for vegetarians and vegans.
- Due to its calcium composition, it helps to prevent or even treat osteoporosis. However, as it does not contain lactose, making it a healthy option for people intolerant to lactose.
- It has antioxidant properties because of vitamin C and E. Along with zinc, antioxidant vitamins stimulate body’s immune system.
- Quinoa also has anti-inflammatory properties because of omega-3 fatty acids.
In Vita4you you can find a great variety of quinoa, beverages and cereals with quinoa.