Quinoa is a plant native to the Andes Mountains in South America. As a traditional staple food of Indians, quinoa has gained widespread attention around the world in recent years and has become a new favorite in healthy diet. It is not only rich in various nutrients, but also has many health advantages, so it is known as a "super grain".
Identity and status of quinoa
Quinoa is an annual plant with a long history and native to the Andes Mountains in South America. It is the traditional staple food of the Indians. There are more than 3,000 varieties of quinoa in the world, and the common ones are white, red and black.
1.Classification
In terms of plant classification, quinoa belongs to the Amaranthaceae family, which is the same family as common vegetables such as spinach and beets. Our daily main cereals, such as wheat and rice, belong to the Gramineae family, so quinoa does not belong to cereals, but is often eaten as a staple food. However, in order to facilitate promotion, people often classify quinoa as a grain.
2.Absolute international status among staple foods
Quinoa is one of the staple foods with the highest international status. So far, only five foods have been designated as international years by the United Nations, and 2013 is the International Quinoa Day.
2004 - International Year of Rice
2008 - International Year of Potato
2013 - International Year of Quinoa
2016 - International Year of Pulses
2023 - International Year of Millet
In addition to its excellent nutrition, quinoa is also very genetically diverse, and it can adapt well to any agricultural environment. In the context of global climate change, quinoa has helped many countries that lack food solve major problems. It not only increases the production of high-quality food, but also allows us to no longer rely heavily on traditional staple foods such as rice. Now, quinoa has spread to more than 70 countries around the world, from Europe to America, to Asia and Africa, and can be seen everywhere.
Nutritional value of quinoa
1.High-quality protein
The protein content of most cereals is between 7g and 12g per 100g, while the protein content of quinoa is as high as 14.1g/100g, which is higher than eggs (13.1g/100g).
In addition to its high content, quinoa protein is of better quality and easier to digest and absorb than most cereals. This is because the lysine content of cereals is generally low, which has become a shortcoming that limits protein digestion and absorption, so it is not a high-quality protein. The lysine content in quinoa is high, with 760mg of lysine per 100g, while the content of cereals is generally between 100mg/100g and 500mg/100g.
2.High dietary fiber
The dietary fiber content of quinoa is high, even higher than that of oats. It contains 12g~14.4g of insoluble fiber and 1.4g~1.6g of soluble dietary fiber per 100g, which is beneficial for promoting digestion and preventing constipation. So although quinoa is not low in calories, it has a strong sense of fullness due to its high protein and high fiber content, which is conducive to weight control.
However, it is precisely because of the high dietary fiber content that eating too much can easily cause bloating and gas. Therefore, although quinoa is good, it is recommended to only replace part of the grains, and quinoa cannot be eaten as a staple food. As the Food and Agriculture Organization (FAO) said: "Although quinoa is rich in various nutrients, it is important to take it as part of a balanced diet and eat it with other foods so that you can get comprehensive nutrition."
3.Low GI blood sugar friendly
The GI of quinoa is very low, only 53, which is a low GI food. This is a relatively ideal ingredient in staple foods. In addition to the slow blood sugar rise rate, because the carbohydrate content of quinoa (58%) is also lower than other staple foods (70%~80%), the glycemic load (GL) is better, which further widens the gap with other staple foods.
4.Super high minerals
Compared with other grains, quinoa is rich in minerals. Especially calcium, iron, potassium, magnesium, and zinc. According to the data of the Food and Agriculture Organization of the United Nations, the calcium content of quinoa is as high as 148.7mg/100g, which is 1.4 times that of milk; the iron content is 13.2mg/100g, which is 5.7 times that of lean beef.
But quinoa also contains some things that affect the absorption of minerals, saponin is a representative. The vitamin content of quinoa is not as eye-catching as other nutrients, and the most prominent one is folic acid. Most cereals have a folic acid content of less than 50μg/100g, while quinoa is one of the few staple foods with a content of more than 100, and some varieties even exceed 200μg/100g.
Quinoa of different colors
Quinoa is divided into three types according to color: white, red and black. They have their own characteristics in taste and nutritional content:
- White quinoa: It has a softer taste, is more fluffy after boiling, and is easy to digest. It is suitable for most people, especially those with sensitive stomachs.
- Red quinoa: It has a high fat and alkaloid content. It turns brown when cooked and has a richer taste with a slightly nutty flavor. It is often used for light meals or salads.
- Black quinoa: It has a crisp taste and is sweeter. It is rich in crude fiber, polyphenols and flavonoids, which help to resist oxidation and delay aging. Due to its roughness, it may not be suitable for people with sensitive stomachs.
Summary
As a healthy food rich in protein, dietary fiber and minerals, quinoa has many health benefits. It not only helps to promote gastrointestinal health and control weight, but also stabilizes blood sugar and supplements a variety of minerals. Globally, quinoa has become an important food crop and is favored by different cultures and eating habits. Whether as a staple food or as a salad ingredient, quinoa is a recommended healthy ingredient.