Quinoa has exceptional he alth and nutritional properties. Quinoa is a rich source of wholesome protein, he althy fatty acids, as well as many vitamins and minerals. It also has antioxidant properties and a potential anti-cancer effect. Check what other properties of quinoa have and what are its uses.

Quinoa , otherwisequinoaorPeruvian rice , it is a pseudo-cereal, i.e. a plant which produces starchy seeds but is not really a grain. Itspropertiesandnutritional values ​​ have been valued in South America, where it comes from, for centuries. Quinoa is referred to there as "the sacred grain of the Inca", the "golden grain of the Incas" and the "mother of grains".

No wonder - quinoa is a source of wholesome protein, he althy fatty acids, many vitamins and minerals. It also contains saponins, thanks to which it can exhibit antiallergic, anti-inflammatory, anti-fungal, anti-viral and immunostimulating properties.

In addition, quinoa seeds contain an exceptionally large amount of flavonoids (of which quercetin and campferol are predominant). Consequently, quinoa exhibits antioxidant properties. It should be emphasized that traditional grains do not contain flavonoids at all, which makes quinoa unique in comparison with them.

Quinoa is related to the Polish white quinoa (lebioda) and quinoa. Currently, in addition to South America, quinoa is grown in the USA, India, Canada and the British Isles.

Quinoa as a source of wholesome protein

Quinoa protein as one of the few plant proteins contains all exogenous amino acids, i.e. those that are not synthesized in the body and must be supplied with food, say scientists from the Department of Bromatology of the Collegium Medicum of the Jagiellonian University. Traditional grains are low in these amino acids. Additionally, the protein content in quinoa is quite high.

Therefore, quinoa can be an alternative to animal-derived protein and can be found in the diet of vegetarians, as well as people who, for he alth reasons, must limit their consumption of meat rich in unhe althy saturated fatty acids.

Quinoacan prevent cancer

Komosa has a potential anti-cancer effect, argue scientists from the Department of Cell Biology at the Faculty of Biochemistry, Biophysics and Biotechnology of the Jagiellonian University in Krakow. Their research shows that extracts from seeds, sprouts and quinoa leaves clearly inhibit the proliferation of rat prostate cancer cells, and also limit their intercellular communication via gap junctions and in vitro migration activity.

Quinoa can prevent atherosclerosis

Quinoa grains are rich in unsaturated fats, mainly linolenic, oleic and linoleic acids. Their consumption contributes to the reduction of cholesterol levels, reduces the risk of atherosclerosis and other cardiovascular diseases.

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Nutritional value of cooked quinoa in 100 gEnergy value - 120 kcal Total protein - 4.40 g Fat - 1.92 g Carbohydrates - 21.30 g (including simple sugars 0 , 87) Fiber - 2.8 g Vitamins

Thiamine - 0.107 mg Riboflavin - 0.110 mg Niacin - 0.412 mg Vitamin B6 - 0.123 mg Folic acid - 42 μg Vitamin A - 5 IU Vitamin E - 0.63 mg Minerals

Calcium - 17 mg Iron - 1.49 mgMagnesium - 64 mgPhosphorus - 152 mg Potassium - 172 mg Sodium - 7 mg Zinc - 1.09 mgData source: USDA National Nutrient Database for Standard Reference

Quinoa for people with celiac disease

Quinoa is considered a gluten-free plant, therefore it has been recommended for many years to people with celiac disease. However, some studies have suggested that quinoa may harm people suffering from celiac disease by exacerbating the course of the disease by stimulating the patients' innate and acquired immune responses.

Therefore, scientists from Kings College in London decided to conduct appropriate research and dispel all doubts once and for all. 19 patients who follow a gluten-free diet took part in the experiment. They were given 50 grams of quinoa daily for 6 weeks. They then examined the patients and published the final results in The American Journal of Gastroenterology.

Research shows that daily consumption of quinoa (in the amount of 50 g per day) is safe for patients with celiac disease. At the same time, they emphasize that further studies should be carried out to determine the long-term effects of quinoa consumption by people with celiac disease.

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Quinoa may cause allergies?

As we find out from the journal of the Polish Society of Naturalists Kopernika "Kosmos", in 2008 in France, the first case of an anaphylactic reaction was reported aftereating quinoa.

A patient with previous allergies showed a systemic reaction with dysphagia (dysphagia), dysphonia (voice weakness), generalized urticaria and edema. The skin prick test was positive for quinoa seeds and negative for other substances consumed in parallel.

This fact is disturbing from the perspective of using quinoa as a cereal substitute in people allergic to them and / or on a gluten-free diet.

Quinoa and diabetes

The glycemic index (GI) of quinoa is low GI=35. All because it consists mainly of complex carbohydrates - for 21.30 g of carbohydrates, only 0.87 are simple sugars. In addition, quinoa is a source of fiber that lowers blood glucose levels. Therefore, diabetics can consume it.

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Quinoa - use in the kitchen

Quinoa has a slightly sweet taste, therefore it is suitable for preparing main courses as well as desserts. Quinoa can replace rice, groats, potatoes and pasta. It can also be an ingredient of soups, stews or salads. Quinoa can also be used to bake cookies or other goodies. Roasted grains, on the other hand, can be added to e.g. yoghurt.

Quinoa - how to cook?

Quinoa grains should be rinsed well under running water. Then cook it like traditional rice, but a little shorter, only 10-15 minutes. Quinoa is boiled in a 1: 2 ratio (1 glass of quinoa, 2 glasses of water).

Quinoa is a good alternative to rice and groats

Source: TVN Meteo Active / x-news

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