Is quinoa healthy? Nutritional value

Quinoa, also known as quinoa, is a cultivated plant valued for its edible seeds, which are considered a pseudo-cereal. Its popularity stems from its high nutritional value and ability to grow in a variety of environmental conditions.

1. Occurrence of quinoa
2. Nutritional value of quinoa
3. Quinoa in the kitchen – popular uses
4. Quinoa in the kitchen – less common uses
5. Quinoa instead of rice – is it worth it?
6. Ideal for those avoiding gluten and health-conscious individuals

Occurrence of quinoa

Quinoa is native to the Andes region of South America, where it has been cultivated for thousands of years by pre-Columbian civilisations. Currently, the largest producers of quinoa are Peru, Bolivia and Ecuador, from where it is exported to many countries around the world.

Nutritional value of quinoa

Quinoa, thanks to its rich nutritional content, is an extremely valuable part of the diet. In 100 grams of raw quinoa, which provides about 368 calories, there are as much as 14 grams of protein, which is an exceptionally high value for a plant product.

Indispensable in a vegan diet

Quinoa, as one of the few sources of complete plant protein containing all essential amino acids, is indispensable in a vegetarian and vegan diet.

Its content of 6 grams of fat, mainly unsaturated fats, and 64 grams of carbohydrates, including 7 grams of fibre, can contribute to optimising cardiovascular health and glucose-insulin metabolism.

Recommended for weight loss and health

This mixture can be beneficial for the intestines and appetite control, and therefore for weight loss. The richness of magnesium, which plays a key role in regulating blood pressure and maintaining bone health and participates in the functioning of muscles, including the heart, is an important advantage of quinoa seeds. It also has a high vitamin C and potassium content.

Scientists also point to the presence of numerous bioactive substances with antioxidant properties. These include, for example, tannins and flavonoids.

Nutritional composition of quinoa

Quinoa in the kitchen – popular uses

Quinoa has gained recognition in the kitchen thanks to its versatility and delicate, nutty flavour, which goes well with a variety of ingredients and dishes. Served as an addition to salads, quinoa enriches them with valuable protein and texture, adding a filling character to even the simplest vegetable compositions.

As a base for a variety of dinner dishes, such as casseroles, risotto or even vegetarian burgers, quinoa is an excellent alternative to traditional ingredients such as rice, groats or pasta. Thanks to its ability to absorb flavours, it allows you to experiment with a wide range of spices and herbs.

Quinoa in the kitchen – less common uses

The use of quinoa is not limited to lunch dishes. It is also used as an ingredient in baked goods and desserts, where its delicate texture and flavour can add a new dimension to traditional recipes.

Added to cakes, breads or even cookies, quinoa not only enriches the flavour, but also increases the nutritional value of baked goods, making them more filling. Cooking, baking and even using it to make flour are just some of the methods of preparing quinoa that reveal its versatility and potential.

As a result, quinoa is not just a trend in healthy eating, but is becoming a staple in kitchens around the world, offering countless culinary possibilities and inspiring the exploration of new flavours and textures.

Quinoa instead of rice – is it worth it?

Replacing rice or groats with quinoa is not only a matter of variety in the diet, but also a conscious choice for those who are looking for products with higher nutritional value and a better health profile. Quinoa, thanks to its content of all essential amino acids, is becoming a valuable ingredient in meals, especially in plant-based diets, where access to complete protein may be limited.

Ideal for those avoiding gluten and health-conscious individuals

For those avoiding gluten, quinoa flour is an excellent alternative to wheat flour, allowing you to prepare gluten-free versions of your favourite delicacies without compromising on taste or texture. Its high protein and fibre content make it an ideal product for inclusion in diets aimed at weight loss, as well as glycaemic and lipid control.

Sources:

• Karimian J, Abedi S, Shirinbakhshmasoleh M, Moodi F, Moodi V, Ghavami A. The effects of quinoa seed supplementation on cardiovascular risk factors: A systematic review and meta-analysis of controlled clinical trials. Phytother Res. 2021 Apr;35(4):1688-1696. doi: 10.1002/ptr.6901. Epub 2020 Oct 9. PMID: 33037704.
• Pathan S, Siddiqui RA. Nutritional Composition and Bioactive Components in Quinoa (Chenopodium quinoa Willd.) Greens: A Review. Nutrients. 2022 Jan 27;14(3):558. doi: 10.3390/nu14030558. PMID: 35276913; PMCID: PMC8840215.