Quinoa contains powerful nutrients and includes all parts of grain crops such as wheat, rye and oats. High in fiber, whole grains are powerful sources of vitamins, minerals and phytochemicals. Whole grains, which are strong in terms of nutritional value, are good for heart health and are effective in preventing diseases such as cancer. With their high fiber content, these foods are often preferred for a healthy and balanced diet.
The most preferred varieties include white, red and black quinoa. These foods, which can have different usage areas and nutritional values, are the staple food in vegan and vegetarian diets.
It is a highly preferred and very useful food with the increasing demand for easy-to-grow, nutritious and gluten-free products. It is useful in weight control and preventing constipation. It also takes its place in the diet programs of people with celiac disease and gluten sensitivity.
In addition to these, quinoa benefits can be listed as follows:
- It is a powerful source of protein
- Supports the intestines with its high fiber content and prevents constipation
- Highly satiating and provides a feeling of fullness
- It is high in vitamins and minerals,
- Protective against heart diseases
- Prevents anemia
- Easy digestion and no bloating
- Low in fat and low in calories
- Stabilizes blood sugar
- Strengthens and supports muscles
- Contributes to nerve and bone development
- Strengthens immunity
How to Consume Quinoa?
There are many different methods in terms of consumption. It is similar to rice and bulgur in terms of cooking method. It can also be cooked by boiling or roasting in oil. It has many varieties in terms of its use in meals.
It can also be cooled after cooking and added to salads. It provides a feeling of satiety in people who use it in salads with its satiating feature.
It can also be used as porridge. It can be added to favorite fruits and preferred by those who want to have a light breakfast.
It can be used in meatballs with its plump texture. Likewise, it adds flavor to cooked vegetable meatballs. It can be used in bread making, pizza making, cake and cookie making, dessert making.
It can also be consumed by mixing it into drinks and liquids. In this way, it provides energy throughout the day. Those who want to prefer a strong and natural drink in terms of protein can use it in this way.
The nutrient, which can also be added to soups or meals such as chicken, benefits people who pay attention to healthy eating and have weight problems.
Quinoa Calorie and Nutritional Values
The nutrient, which is important for health, has the feature of keeping full for a long time with its high fiber content. The nutritional values of quinoa, which is approximately 100 grams in a cooked portion, are as follows:
Calories: 115
Carbohydrate 21 grams
Protein 5 grams
Oil 2 grams
Fiber: 3 grams
In addition to these; Vitamin A, B1, B2, B3, B6, Vitamin C, Folic Acid (B9), Vitamin E, Vitamin D, calcium, iron, phosphorus, potassium, magnesium, sodium and zinc.
Does Quinoa Make You Weak?
With its high fiber content, it provides a feeling of satiety for a long time and helps people who follow regular and balanced nutrition programs to lose weight. The food, which is strong in protein and accelerates metabolism, energizes people. It has a low glycemic index and balances sugar levels.
By controlling hunger, it also helps people who want to lose weight. For this reason, it is a food that is frequently preferred in diet programs and seen as a good alternative.
How Much Quinoa Should Be Consumed?
It is a food with many features in terms of different nutrition and diversity. In addition, consumption may vary depending on the intended use.
In order to benefit from its nutritional properties, it can be consumed 2 or 3 times a week in the form of two servings daily.
You can consume 3 or 4 spoons of food that can be used in diet programs and to accompany your meals.
What are the Hazards of Quinoa?
Food, which has many benefits for the body and human health, can cause harm when consumed excessively, as in all other nutrients. This is why consumption should be done in moderation.
With its blood thinning feature, it can cause different bleeding in people who consume too much. Individuals with blood diseases should consult specialists before consuming.
With its saponin and phytic acid content, it makes it difficult to absorb some vitamins and minerals. It is important that individuals with vitamin and mineral deficiency or taking nutritional supplements consume with caution.