Quinoa,often mistaken as a gluten-free grain is a profoundly nutritious vegetable seed, regularly compared with spinach and beets because of the same protein content and the 9 amino acids it contains.Beans and rice are considered as complete proteins due to the fact that when they are consumed together, they offer very rare vegetable-sourced complete protein with all 9 essential amino acids.
Most grains are not complete since they do not contain isoleucine and lysine acids, and in order to become complete, they need to be combined with a legume. Quinoa is nutrient-packed, high-protein, low-fat, high-fiber, and low- glycemic index seed. It is also known as “chisaya mama” (the mother of all grains) besides the fact that it is not a grain. Quinoa thrives during summer, and it is usually harvested before the winter. Even though it is considered as a low-fat protein source, compared to wheat and other grasses, quinoa contains much fat.
It has a rich content of oleic acid and alpha-linoleic acid which are extremely beneficial for heart health.
When cooked, the good fats in quinoa remain stable and don’t become oxidized, unlike other fats. The experts claim that his is because of the high antioxidant content. Actually, quinoa contains vitamin E, and flavonoids like quercetin as well as alpha, beta, and gamma forms of polyphenols.
Despite being an alternative to high-protein grains, quinoa is significantly beneficial for the blood sugar levels as well. It does not put stress on the body due to the fact that it is low-glycemic food, and it has the ability to slow down the sugar absorption from the digestive tract due to its rich content of fiber. According to a number of studies, quinoa is more beneficial for the blood sugar and weight than 10 other Peruvian grains!
SEI (Satiating Efficiency Index) claims that quinoa not only maintains healthy blood levels but compared to wheat or rice, it can provide more fullness and satiety. It can promote healthy blood sugar and blood pressure levels due to its rich magnesium content.
Everyone should include quinoa in their diet, especially during the cold days, because it is an excellent source of vitamins, minerals, protein, fiber, heart-healthy fats, and it has powerful anti-inflammatory and antioxidant properties.
How to cook quinoa:
You should remove its seeds with a fine strainer, add a cup of quinoa in 2 cups of water and boil. Make sure to cover the pot and let it simmer for 15 minutes. Strain the seeds again and to get light quinoa, put the strained quinoa to a pot again for 15 minutes without heat.