Since ancient times, this grain has been used by the Incas as the “mother of all grains” due to its nutritional properties and high food value.
Quinoa contains all nine essential amino acids, making it an excellent source of protein for vegetarians and vegans.
Additionally, it is rich in fiber and B vitamins.
Quinoa is also an excellent source of minerals. Its composition includes:
- Magnesium – important for maintaining normal functioning of the nervous and muscular systems;
- Phosphorus – helps strengthen bones;
- Iron – necessary for blood formation;
- Potassium – helps maintain normal blood pressure;
- Zinc – participates in immune function.
Although quinoa is often classified as a grain, it is actually the seeds of a plant, which makes it more similar to vegetables.
Nutritional Value
In 100 grams of raw quinoa, there are approximately 368 calories, 14 g of protein, 6 g of fat, and 64 g of carbohydrates.
Despite its high carbohydrate content, quinoa has a medium glycemic index of about 53.
The glycemic load (GL) of quinoa is approximately 13, indicating that a serving of this product can have a moderate impact on blood sugar levels.
Therefore, if you decide to include quinoa in your diet, it is important to limit the portion to 20-30 grams of raw quinoa per day and combine it with foods rich in protein and fats to minimize the overall carbohydrate content on your plate.
30 grams of raw quinoa yields approximately 90 grams when cooked.
Finally, always pay attention to your individual reaction to quinoa. If you notice that it hinders your progress on a keto diet, it may be worth completely eliminating this product.
