Quinoa is a very nutritious food that contains proteins of high biological value, very digestible, gluten-free and therefore also suitable for coeliacs. Great to eat, with this combination, rich in fiber thanks to vegetables, you will forget about the desire for snacks for a while.
Cooked quinoa consists of water (71.6%), carbohydrates (21.3%), protein (4.4%) and fat (1.92%). One cup of cooked quinoa (185 grams) contains 222 calories. It is high in many nutrients, and is often referred to as a “superfood.”
The carbs in quinoa consist mainly of starch, insoluble fibers and small amounts of sugars. Quinoa also contains some resistant starch, which escapes digestion and feeds the friendly gut bacteria. Quinoa is relatively high in protein compared to other grains, and provides all the essential amino acids. The protein is considered to be comparable to casein, a high-quality protein from dairy products.
Quinoa is a good source of several minerals, including manganese, phosphorus, copper, folate, iron, magnesium and zinc. It is high in many plant compounds, especially antioxidants. Some of the undesirable plant compounds can be eliminated with soaking, washing or roasting.
Quinoa may reduce blood cholesterol, blood sugar levels and triglycerides. It has a smaller impact on blood sugar levels than other gluten-free foods. Quinoa has many qualities that make it a weight loss friendly food. It is high in protein and fiber, and has a relatively low glycemic index value. It is gluten-free, well accepted as an alternative to wheat, and has been shown to increase the nutrient and antioxidant value of gluten-free diets. Quinoa is generally well tolerated, but it contains phytates and oxalates. They may reduce the absorption of minerals and contribute to kidney stone formation in some individuals.