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 – contributes to bone strength;
- 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, making it more similar to vegetables.
Nutritional Value
100 grams of raw quinoa contains 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 protein- and fat-rich foods to minimize the overall carbohydrate content on your plate.
30 grams of raw quinoa yields about 90 grams when cooked.
Finally, always pay attention to your individual response to quinoa. If you notice that it hinders your progress on a keto diet, it may be best to exclude this product entirely.
Nutrients and calorie breakdown are indicated per 100 grams of the dry product. After cooking, the weight of the dish increases by 3-4 times.
Lipid Profile
Quinoa contains a low amount of fat; however, it includes beneficial fatty acids. The main types of fats in quinoa are:
- Saturated fats: approximately 1-2% of the total fat content.
- Monounsaturated fats: about 5-8% of the total fat content.
- Polyunsaturated fats: about 3-5% of the total fat content, including:
- Omega-3 (ALA): about 0.1%.
- Omega-6 (LA): about 2-4%.
Interesting Facts about Quinoa
Not a grain. Although quinoa is often used as a grain, it is actually the seeds of a plant belonging to the amaranth family. It is technically considered a pseudocereal.
Was a staple food of the Incas. The ancient Incas referred to quinoa as the “mother of all grains,” and it was an important part of their diet, providing essential nutrients for their hardy warriors and workers.
There are over 120 varieties. While the most well-known is white quinoa, there are also red and black quinoa, each with its unique flavor and texture.
Highly valued for its nutritional properties. It contains all nine essential amino acids, making it a complete source of protein, which is especially important for vegetarians and vegans.
Was space food. In 2013, NASA selected quinoa as one of the crops that can be grown in space due to its high nutritional value and ability to adapt to various conditions.
Contains antioxidants. It is rich in antioxidants that help combat oxidative stress and may reduce the risk of chronic diseases.
Suitable for people with gluten intolerance. Since quinoa is gluten-free, it is an excellent option for those with celiac disease or gluten intolerance.
Flavor can be altered. Before cooking, quinoa seeds should be rinsed to remove saponins—bitter compounds that can impart an unpleasant taste.
Has been included in the “superfoods” list. Due to its nutritional properties, quinoa has gained recognition as one of the healthiest foods on the planet.
Grows at high altitudes. This plant thrives in the high altitudes of the Andes in countries like Peru and Bolivia, where it has adapted to harsh conditions.
Has an ancient history. Archaeological findings show that quinoa was cultivated over 5000 years ago, making it one of the oldest known cultivated crops.
Has a unique texture. When cooked, quinoa seeds burst open and form small “tails,” giving the dish an interesting texture.
Used as animal feed. In some countries, quinoa is used as a nutritious feed for pets and livestock.
Can be used to make milk. Quinoa can be soaked and blended to produce a plant-based milk, which is an excellent alternative to cow’s milk.
Has a low glycemic index. This means it is slowly digested by the body, helping to maintain stable blood sugar levels.
Popular worldwide. Each year, quinoa’s popularity grows, and it is becoming common in various cuisines and recipes around the world.
