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Healthy Food Exhibition|Quinoa: The all-purpose staple!

2024.10.16

Quinoa, known as the lost ancient "nutritional gold", is the only single plant recognized by the United Nations Food and Agriculture Organization (FAO) to meet the basic nutritional needs of the human body. There are experts at the Healthy Food Exhibition detailing the benefits and nutritional value of buckwheat.

What is quinoa

 

Quinoa, native to the Andean region of South America, was first grown mainly near Peru and Bolivia. Because of its rich nutritional value, the Incas called it the "mother of food".

 

The main colors of quinoa seeds are white, black, red and other colors, with little difference in nutritional components. Among them, white has the best taste and the highest nutritional value, while black and red have relatively poor taste and smaller grains. Quinoa is an all-purpose food with high protein, low fat, zero cholesterol, and high dietary fiber content, and quinoa is not high in carbohydrates like rice.


Seven Health Benefits of quinoa

 

1. Quinoa is one of the best low-calorie foods

 

The calories of quinoa and rice, also uncooked, were 368 kcal per 100 grams and 391 kcal per 100 grams. When you eat the same amount of quinoa and rice in basically the same amount of calories, quinoa is more full, the intake of complete protein is more full, and the dietary fiber not only controls blood sugar, but also benefits the gut and promotes bowel movement.

 

2. High in carbohydrates - Quinoa's polysaccharides give it a GI

 

Quinoa contains 66.60 grams of carbohydrates per 100 grams, which is 3.8 times that of soybeans and 4 times that of peanuts. Quinoa's carbohydrates include 9% disaccharides, 13% oligosaccharides, 31% polysaccharides and 32% fiber, the other components are complex carbohydrates that do not increase insulin levels and provide the body with sustainable energy for a long time.

 

3. Full of complete protein

 

Quinoa is unique in that it is high in complete protein, with 15.8 grams of complete protein per 100 grams of quinoa. The so-called "complete protein" is a class of high-quality proteins that are superior in quality and balance to other grains. It contains a complete range of essential amino acids, sufficient quantities, and appropriate proportions to each other.

 

4. Rich in dietary fiber - slow the rise of blood sugar after meals

 

Quinoa has a dietary fiber content of 7%, which is the highest level among grains. High dietary fiber content is beneficial to slow the rise of blood sugar after meals, and from the data, quinoa is indeed a low glycemic index food.

 

5. Rich in a variety of unsaturated fatty acids - guard blood vessel health

 

Compared with other grains, quinoa is a zero-cholesterol food with higher content of plant-derived multiple unsaturated fatty acids. Monounsaturated fatty acids account for about 1.6% and polyunsaturated fatty acids account for about 3.3%.

 

6. Rich in vitamins and minerals

 

Among them, the content of vitamin B1, vitamin B2, folic acid and other B vitamins is more prominent, and the minerals potassium, magnesium, calcium, iron, zinc and so on are also relatively high in cereals, especially the content of potassium is as high as 563mg/100g, which can be comparable to many beans.

 


How to eat quinoa?

 

Quinoa rice

 

Wash quinoa alone or mixed with other grains such as brown rice, oats, etc. Add appropriate amount of water, put into the rice cooker and cook by pressing the "cook" button. It can be served with some light dishes according to personal taste.

 

The good: As a staple, quinoa rice is rich in dietary fiber and protein, which helps control blood sugar and provides long-lasting energy. Mixing with other grains can increase the variety of food and improve the nutritional value.

 

 

Quinoa soup

 

Add quinoa to a pot with low-fat, high-protein ingredients like fish, chicken, or tofu. Add appropriate amount of water and seasonings (such as ginger slices, scallions, salt, etc.), bring to a boil, then reduce the heat and simmer until the ingredients are cooked through. Serve after removing froth and excess oil.

 

If you want to know more about the food industry, please visit the SIAL Shanghai website for more information.

 

Source: Sugar Control Reference (wechat official account)

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