This blog covers:

• What is Quinoa?
• What are the different types of Quinoas?
• What are the nutrient values of Quinoa?
• What are the health benefits of Quinoa?

Key Takeaways from the Blog:

• Quinoa is a gluten-free grain which means it is completely made for people living with celiac disease, wheat allergies, or with gluten-free diets
• White quinoa is one of the most commonly produced and consumed varieties of quinoa.
• Quinoa is a superfood because it is loaded with various nutrients. It is packed with fiber, minerals, vitamins, proteins, and healthy fats

What is Quinoa?

Quinoa (KEEN-wah) is a seed derived from the Chenopodium quinoa plant. Botanically, it’s a pseudograin as it can be eaten similarly to cereal grains. Quinoa is a South American grain that recently got noticed and got a tag of ‘superfood” for its high nutritional values.
Historically, quinoa was grown for the first time in the Andes around 7,000 years ago. The population of the Incas referred to quinoa as “the mother grain” as it was believed to be sacred.
Recently, quinoa got the interest of a lot of population from various countries and now it is grown around the world due to its high nutritional content. The majority of quinoa produce comes from Bolivia and Peru. Quinoa can be grown in various conditions.
2013 was solely dedicated to quinoa and its benefits and was named “The International Year of Quinoa.” Nutritionists and Dietitians around the world suggested a variety of Quinoa recipes because of their valuable qualities and potential for disease management.
Quinoa is a gluten-free grain which means it is completely made for people living with celiac disease, wheat allergies, or with gluten-free diets.

What are the different types of Quinoas?

Research shows that there are 3000+ different varieties of quinoa. The common types of quinoa grown around the world are white, black, and red. You can also get a mixture of all three varieties. Quinoa is also available in flour, grounded, or flaked form which can be effectively used for baking, cooking, or any other form of desired cooking. White quinoa is one of the most commonly produced and consumed varieties of quinoa. According to studies, black quinoa contains the lowest fat content and has the highest amount of omega-3 fatty acids along with carotenoid contents. Additionally, black and red quinoa contain higher amounts of Vitamin E than white quinoa.

What are the Nutrient Values of Quinoa?

Quinoa is a superfood because it is loaded with various nutrients. It is packed with fiber, minerals, vitamins, proteins, and healthy fats. 100g of quinoa contains

• Energy: 1374KJ
• Dietary Fiber: 14.66g
• Carbohydrates: 53.65g
• Protein: 13.11g
• Vitamin B1: 0.83mg
• Carotenoids: 153mg
• Iron: 7.51mg
• Zinc: 3.31mg

(Reference: Indian Food Composition Table, 2017)

Some great characteristics of quinoa are:

• High protein content
• Rich in micronutrients
• Gluten-free
• High fiber content
• High antioxidant properties
• Low glycemic index

What are the health benefits of Quinoa?

1. Provides a complete protein source: Quinoa provides a complete protein percentage to your body. When I say complete protein source, I am talking about complete protein (all nine amino acids in significant amounts). Quinoa is an exceptional vegetarian option with complete plant protein. It is high in cysteine, lysine, and methionine, which are really important for your body’s nutrition.
2. Provides beneficial plant compounds: Quinoa is very rich in plant compounds such as phenolic acids, flavonoids, saponins, and betacyanin. Many of these plant compounds are antioxidants. Research shows that quinoa contains 86% antioxidant capacity, which is higher as compared to all other grains. “The darker the color, the darker the antioxidant properties” means that black-colored quinoa contains a higher amount of antioxidant properties. Sprouting quinoas can increase the antioxidating properties even more.
3. Improves blood sugar levels: Quinoa is a pseudograin, and studies show that whole grain intakes can actually improve blood sugar levels and reduce the risk of type 2 diabetes. The high fiber and protein content of quinoa can also contribute to the positive effects on blood sugar levels.
4. Improves metabolic health: Quinoa can be a great choice for people struggling with high blood lipids such as triglycerides and cholesterol).
5. Fights inflammation: Consuming quinoa on a regular basis can also be helpful for people with inflammation due to its antioxidant properties.
6. Manages weight: The high fiber content of quinoa can help people fight obesity. High fiber content increases satiety and feelings of fullness

What are the side effects of over-eating quinoa?

Overeating quinoa can cause side effects such as:

• High-calorie content may lead to weight gain
• Presence of oxalates may lead to kidney stone formation
• Saponins may cause digestive issues
• Anti-nutrient properties may bind the absorption of minerals

FAQ?

• 1. How much quinoa can be eaten in a day?
  The estimate amount of quinoa that can be eaten in a day usually depends on dietary preferences and needs. According to IFCT, ½ cup to 1 cup can be cooked and eaten in a meal once to balance a healthy diet
• 2. How to include quinoa in your diet?
  Quinoa can be consumed in various forms such as salad, porridge, soup, stir-fry, desserts, and more
• 3. Is quinoa a good source of protein?
  Yes, quinoa is an excellent source of protein for vegans and vegetarians.