Most plant foods are lacking in one or more of the essential amino acids. However, quinoa the best source of complete protein in the plant kingdom (14% by mass) and provides all the necessary building blocks for the skin, bone and brain regeneration. Plus there is a good range of minerals and B vitamins which enable the protein content of quinoa to be used effectively for cell renewal. Being a seed, quinoa is high in anti-inflammatory omega-6 oils and ideal for those who are wheat or gluten intolerant.
Furthermore, it is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also a source of calcium, and thus is useful for vegans and those who are lactose intolerant. Quinoa is gluten-free and considered easy to digest.
A summary of the main benefits of quinoa are listed below:
1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.
2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids and may help you to lose weight as it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.
3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron some more of which include neurotransmitter synthesis, regulation of body temperature, aids enzyme activity and energy metabolism.
4. Quinoa contains lysine. Lysine is an essential amino acid mainly essential for tissue growth and repair.
5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.
6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.
7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.
1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.
2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids and may help you to lose weight as it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.
3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron some more of which include neurotransmitter synthesis, regulation of body temperature, aids enzyme activity and energy metabolism.
4. Quinoa contains lysine. Lysine is an essential amino acid mainly essential for tissue growth and repair.
5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.
6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.
7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.
8. Phosphorous in quinoa helps to produce phospholipids in the brain and nervous system
9. Potassium balances out sodium, reducing bloating, puffiness and high blood pressure.
10. Zinc and selenium in quinoa offer potent antioxidant protection.
And last but not least...
11. One of the best nutritional benefits of quinoa is that it is a complex carbohydrate. There are 2 types of carbohydrates , Simple Carbohydrates and complex carbohydrates. The simple carbs include many of the processed and refined foods that we find on our supermarket shelves, ready meals, white flour, white rice, processed meats and so on. These foods have little value in our diet and most of the carbs are converted to fat. However complex carbs are digested into your body slowly. They are whole foods that have not been processed and leave you feeling fuller for longer.
Quinoa is a complete natural product that had simply been harvested, cleaned and packed. There are a good many other excellent grains that have similar benefits but for some you need to check that they are called whole grain or whole foods to be sure they are complex carbohydrates.
Can you eat Quinoa raw?
Yes! All you need to do is rinse the quinoa, soak it in cool water for 8 hours and rinse it once more. That’s it. Rinsing is important to rid of the saporins. After 8 hours it is still quite crunchy so you may want to leave it for another round of soaking, but if it is too water logged it may become smelly. But the benefit of preparing quinoa this way is of course you retain nearly all the goodness!
The other method of preparing raw quinoa is of course by sprouting/germinating them, however even sprouted they barely change at all and the sprouts are tiny. Germination activates its natural enzymes and multiplies its vitamin content. In fact, quinoa has a notably short germination period: Only 2–4 hours resting in a glass of clean water is enough to make it sprout and release gases, as opposed to, e.g. 12 hours with wheat. This process, besides its nutritional enhancements, softens the grains, making them suitable to be added to salads and other cold foods.
 |
| Red Quinoa cooked |
Saponin content
Quinoa in its natural state has a coating of bitter-tasting saponins, making it unpalatable not only to us but to the birds thus requiring minimal protection in cultivation.
The toxicity category rating of quinoa saponins treats them as mild eye and respiratory irritants and as a low gastrointestinal irritant.The saponin is a toxic glycoside, a main contributor to its hemolytic effects when combined directly with blood cells. In South America, Quinoa saponin has many uses outside of consumption, which includes detergent for clothing and washing, and as an antiseptic for skin injuries. The risks associated with quinoa are minimal, provided it is properly prepared and leaves are not eaten to excess.
Quinoa in its natural state has a coating of bitter-tasting saponins, making it unpalatable not only to us but to the birds thus requiring minimal protection in cultivation.
The toxicity category rating of quinoa saponins treats them as mild eye and respiratory irritants and as a low gastrointestinal irritant.The saponin is a toxic glycoside, a main contributor to its hemolytic effects when combined directly with blood cells. In South America, Quinoa saponin has many uses outside of consumption, which includes detergent for clothing and washing, and as an antiseptic for skin injuries. The risks associated with quinoa are minimal, provided it is properly prepared and leaves are not eaten to excess.
Preparation
Quinoa has a light, fluffy texture when cooked, and its mild, slightly nutty flavor makes it an alternative to white rice or couscous. It is versatile and can be used in savory or sweet dishes.
Most boxed/packaged quinoa has already been rinsed for convenience, and cooking instructions therefore suggest only a brief rinse before cooking, if at all. If quinoa has not been rinsed, the first step is to remove the saponins, a process that requires rinsing the quinoa in ample running water for several minutes in either a fine strainer or a cheesecloth. Removal of the saponin helps with digestion; the soapy nature of the compound makes it act as a laxative.
One cooking method is to treat quinoa much like rice, bringing two cups (or less) of water to a boil with one cup of grain, covering at a low simmer and cooking for 10–15 minutes or until the germ separates from the seed. The cooked germ looks like a tiny curl and should have a slight bite to it (like al dente pasta). As an alternative, one can use a rice cooker to prepare quinoa, treating it just like white rice (for both cooking cycle and water amounts).
Vegetables and seasonings can also be added to make a wide range of dishes. Chicken or vegetable stock can be substituted for water during cooking, adding flavor. It is also suited to vegetable pilafs, complementing bitter greens like kale.
Quinoa can serve as a high-protein breakfast food when mixed with, for example, honey, almonds, or berries; it is also sold as a dry product, much like corn flakes. Quinoa flour can be used in wheat-free and gluten-free baking.
Quinoa has a light, fluffy texture when cooked, and its mild, slightly nutty flavor makes it an alternative to white rice or couscous. It is versatile and can be used in savory or sweet dishes.
Most boxed/packaged quinoa has already been rinsed for convenience, and cooking instructions therefore suggest only a brief rinse before cooking, if at all. If quinoa has not been rinsed, the first step is to remove the saponins, a process that requires rinsing the quinoa in ample running water for several minutes in either a fine strainer or a cheesecloth. Removal of the saponin helps with digestion; the soapy nature of the compound makes it act as a laxative.
One cooking method is to treat quinoa much like rice, bringing two cups (or less) of water to a boil with one cup of grain, covering at a low simmer and cooking for 10–15 minutes or until the germ separates from the seed. The cooked germ looks like a tiny curl and should have a slight bite to it (like al dente pasta). As an alternative, one can use a rice cooker to prepare quinoa, treating it just like white rice (for both cooking cycle and water amounts).
Vegetables and seasonings can also be added to make a wide range of dishes. Chicken or vegetable stock can be substituted for water during cooking, adding flavor. It is also suited to vegetable pilafs, complementing bitter greens like kale.
Quinoa can serve as a high-protein breakfast food when mixed with, for example, honey, almonds, or berries; it is also sold as a dry product, much like corn flakes. Quinoa flour can be used in wheat-free and gluten-free baking.
Can you eat Quinoa raw?
Yes! All you need to do is rinse the quinoa, soak it in cool water for 8 hours and rinse it once more. That’s it. Rinsing is important to rid of the saporins. After 8 hours it is still quite crunchy so you may want to leave it for another round of soaking, but if it is too water logged it may become smelly. But the benefit of preparing quinoa this way is of course you retain nearly all the goodness!
The other method of preparing raw quinoa is of course by sprouting/germinating them, however even sprouted they barely change at all and the sprouts are tiny. Germination activates its natural enzymes and multiplies its vitamin content. In fact, quinoa has a notably short germination period: Only 2–4 hours resting in a glass of clean water is enough to make it sprout and release gases, as opposed to, e.g. 12 hours with wheat. This process, besides its nutritional enhancements, softens the grains, making them suitable to be added to salads and other cold foods.
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| Sprouted White Quinoa |
The low-down on Red and White Quinoa
Calories
If you want to lose weight, white quinoa is the healthier choice because it is slightly lower in calories. A ¼-cup serving of white quinoa provides 160 calories, while the same serving of red quinoa contains 180 calories. The difference isn't likely to be significant unless you consume quinoa often; if you switched from eating ½-cup of red quinoa to ½-cup of white quinoa daily, you'd save 280 calories weekly.
Fat Content
Although white quinoa is lower in calories, it's less appropriate for low-fat diets because it contains 4 g per 1/4 cup, compared to 3 g in ¼-cup of red quinoa. While dietary fat is high in calories, it provides many health benefits, as it helps your body absorb vitamins, promotes healthy brain function and ensures proper growth and development.
Carbohydrates
Carbohydrates are your body's primary source of energy, so high-carbohydrate foods are ideal for athletes. Red quinoa is higher in carbohydrates, with 33 g per 1/4 cup compared to 29 g in a ¼-cup serving of white quinoa. Neither type of quinoa is appropriate for low-carbohydrate diets, which can be beneficial for weight loss.
Fiber
If you want to increase your daily fiber intake, white quinoa is a much better choice because it provides nearly twice the fiber of red quinoa. A ¼-cup serving of white quinoa provides 11 g of fiber, while red quinoa contains 6 g. Dietary fiber is helpful for weight loss because it provides satiety; it also promotes the health of your digestive system and can help you manage your blood sugar and cholesterol levels.
Protein
White and red quinoa have similar amounts of protein. White quinoa is slightly higher in this nutrient, with 7 g per 1/4 cup compared to 6 g in each ¼-cup of red quinoa. Protein builds and maintains your body's tissues so it's vital for your health.
Vitamins and Minerals
Red and white quinoa have similar vitamin and mineral contents but white quinoa is slightly healthier in terms of these nutrients. A ¼-cup serving of white quinoa provides 15 percent of the daily suggested intake of iron and 2 percent of the daily suggested intake of calcium, while red quinoa contains 12 percent and 0 percent, respectively. In addition, white quinoa offers 4 percent of the daily suggested intake of vitamin A in each ¼-cup serving, while red quinoa provides none
Sourced from Livestrong
Major nutrients per 100g of uncooked Quinoa
Calories
|
368
|
Total fat
|
6.07g
|
Omega-6 oils
|
2977mg
|
Protein
|
14.2g
|
Carbohydrates
|
64.16g
|
Fibre
|
7mg
|
Vitamin B1
|
0.36mg
|
Vitamin B2
|
0.32mg
|
Vitamin B3
|
1.52mg
|
Vitamin B5
|
0.77mg
|
Vitamin B6
|
0.49mg
|
Folate
|
184mg
|
Magnesium
|
197mg
|
Iron
|
4.57mg
|
Phosphorous
|
457mg
|
Potassium
|
563mg
|
Manganese
|
2.03mg
|
Selenium
|
8.5mcg
|
Zinc
|
3.1mg
|
I myself have used quinoa in salads, cooked like rice but am keen to try the sprouts! Maybe even make a breakfast out of it? Or i cannot wait to try a quinoa sushi!! There are new adventurous meals ahead :)
Raw and gluten-free sushi4 Nori sheets
2 c sprouted quinoa
1 tbl apple cider vinegar
1 sliced avocado
1/2 cucumber
1 carrot
Cut cucumber and carrot into 2" long thin strips. Mix apple cider vinegar well into quinoa and spread on top end of a Nori sheet. Top with remaining ingredients nicely and carefully. Roll over and seal the end with water. Done! :)
Rockin Raw
Xox
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