We have often started to hear about quinoa which is not specific to Turkey and the Turkish cuisine. It has become popular amongst those who wish to have a healthy life style and watch out for weight. Of course the benefits are not limited to these. So, what is quinoa and why is it loved so much? Keep reading the article for everything you need to know about quinoa.
What is quinoa?
Quinoa, which has a high consumption rate in the USA and Europe, also is high in nutritional value. Quinoa, which is thought to be a grain by many people is actually a plant species resembling beet and spinach. Through archaeological discoveries made in Peru and Chile, it is known that quinoa, which dates back to 5,200 to 7,000 years ago, was consumed as food thousands of years ago. Over the years it has spread to Europe along with explorers.
Where does it grow the best?
Quinoa plant can not survive too hot or too cold climates. The best place for this plant, which can grow up to 2 meters in length, is the foothills of the Andes. Therefore, Bolivia and Peru are two of the best quinoa producers in the world. In addition, Turkey in recent years began to grow quinoa especially in the Thrace region and the number of quinoa lovers has increased day by day.
Benefits of quinoa
There are dozens of benefits. Contains vitamins K, E, D, A, B, C as well as it is high in protein. The fact that it contains so much protein and not animal protein makes it a plant that vegetarians consume often. The reason we see it on diet lists so often is not because it is low in calorie but because it is high in protein and it is fibrous. Therefore, due to being high in protein and being fibrous, you can keep control of your satiety, blood sugar and calories.
In addition, also provides blood glucose control for diabetes patients. It is also a good option for those on a gluten fee diet as well as those with coeliac disease. It is rich in B2, hence gives high energy. Being rich in iron is beneficial for brain health. It relaxes the vessels due to its magnesium and manganese content and reduces cell damage to the minimum level during energy production. Besides, regular quinoa consumption helps lower cholesterol.
What is the nutritional value of quinoa?
Taking 100 grams of quinoa into account, it contains:120 calories, 2 g fat, 7 g carbohydrate, 11 g nutrient fiber, 4.4 g protein, 5.0 IU vitamin A, 0.6 g Vitamin E, 0.1 mg thiamine, 0.1 mg riboflavin, 0.4 mg niacin, 0.1 mg B6 vitamins, 42.0 mcg folate, 17.0 mg calcium, 1.5 mg iron, 64.0 mg magnesium, 172 mg potassium, 7.0 mg sodium, 1.1 mg zinc, 0.2 mg copper, 0.6 mg manganese, 2.8 mcg selenium, 0 cholesterol.
How is quinoa best consumed?
There are many recipes for quinoa. However, here we will talk about the basic consumption of quinoa. Quinoa has a bitter area which is on the seed coat. This area should be cleaned well before cooking. Afterwards, it should be placed in a strainer and gently cleaned with water. Later, quinoa can be cooked just like rice.
Cooked or raw? In terms of calories.
One of the most wondered question is how quinoa should be consumed. The cooked quinoa is less in calories compared to raw quinoa. When we take a look at 100 gram cooked and raw quinoa; it is 120 calories in cooked, 368 calories in raw. The reason is that the amount of water in the cooked quinoa increases. While the amount of water in a 100-gram cooked quinoa is 71.6, while it is 13.3 in raw quinoa.
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