Quinoa combines protein and carbohydrates: two essential macronutrients that the body needs in large quantities.
It took about 7,000 years, but quinoa finally became a global trend.
Better late than never for an ancient grain first cultivated in the Andes of South America. Quinoa combines protein and carbohydrates: two essential macronutrients that the body needs in large quantities.
The United Nations has declared 2013 the “International Year of Quinoa”. According to the UN, in 1980 only eight countries were growing quinoa. By 2015, this number had increased to 95.
Dr. is an associate professor of nutrition at the University of Rhode Island in Kingston. Maya Vadiveloo says quinoa is one of many ways to get protein from non-animal sources. In general, people should aim for a diet rich in a variety of fruits and vegetables, whole grains, non-tropical fats, and mostly plant-based proteins, while avoiding sugary drinks and most processed foods. Eating quinoa is “a great way to increase your plant protein and whole grain intake at the same time,” she says.
One cup of cooked quinoa contains 39 grams of carbohydrates and 8 grams of protein. Carbohydrates are “our brain’s preferred fuel,” Vadiveloo explains. And protein helps us feel fuller for longer. It is also important for strengthening bones and building muscle.
“As people move toward more plant-based foods, there’s a misconception about how much protein they need,” he says. Many people think their diet isn’t getting enough protein, not knowing that they can get protein not only from meat and eggs, but also from sources like quinoa, nuts, seeds and legumes like beans, peas or lentils.
Don’t go against the flow
Quinoa, which comes in red, black, and white varieties, is classified as a pseudo grain, meaning it is a grain or grass, or the seeds of plants that are not considered grains but are used as grains. It is often treated like rice and can be an excellent base for protein dishes. It can also be served as a side dish.
Like rice, quinoa is gluten-free, making it ideal for gluten-free people celiac disease. Carbohydrates, especially from nutrient-dense sources such as fruits, vegetables and whole grains, should make up 45% to 65% of daily calories in a well-rounded diet.
As a protein, quinoa contains all nine essential amino acids that the body needs to function, and since the body does not produce them, it must be obtained from food. As a whole grain, quinoa is a good source of several B vitamins, which play a key role in metabolism and a healthy nervous system, as well as fiber, which can reduce the risk of heart disease, diabetes and obesity.
As healthy as quinoa is, it’s important to eat a variety of grains, according to an expert.
From soups to salads
To make quinoa more flavorful, Vadiveloo suggests making a low-sodium stock with it or adding onions or garlic.
Quinoa can be used in a variety of recipes, from soups and rolls to salads and muffins.
If quinoa’s soft, slightly chewy texture isn’t to your liking, some other foods like brown rice, buckwheat, and oats share many of quinoa’s health benefits.
“If you don’t like quinoa, there are plenty of other grains to try,” says Vadiveloo: Find things you like and try different ways to prepare them.