Quinoa
Quinoa, pronounced KEEN-wah, is a nutrient-dense seed regarded as a complete protein, meaning it contains all nine essential amino acids necessary for the body. Often categorized as a pseudocereal, quinoa has its origins in the Andes Mountains of Bolivia, Chile, and Peru, where it was a vital food source for the Incas, who revered it as "mother of all grains." Although its cultivation faced challenges following European colonization in the 1500s, quinoa experienced a revival in the 1970s and has since gained worldwide popularity, earning recognition as a "superfood."
Nutritiously, quinoa is high in protein, fiber, magnesium, and other essential nutrients, making it an excellent choice for individuals seeking healthy dietary options. It is gluten-free, low on the glycemic index, and offers health benefits such as aiding in weight management and supporting metabolic functions. Quinoa is available in various types, including black, red, and white, with white being the most commonly consumed. Cooking quinoa is similar to rice, requiring rinsing to remove bitter saponins before boiling. Its versatility and health benefits make quinoa a staple in diverse diets around the globe.
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Quinoa
Quinoa (pronounced KEEN-wah) is a type of plant-based complete protein. A complete protein provides the body with the nine amino acids it needs. Quinoa is a seed and is sometimes called a pseudocereal. It has several health benefits and is considered a "superfood." The food became so popular that the United Nations named 2013 the "International Year of Quinoa." Quinoa remains popular.
Overview
Even though quinoa is a not a grain, it is considered an ancient grain, which is a crop that has been grown, and has remained virtually unchanged, since ancient times. Quinoa originated thousands of years ago in the Andes Mountains of Bolivia, Chile, and Peru. It was important to the diet of the Incas, who considered the crop sacred and called it chisaya mama, or "mother of all grains."
The crop flourished for thousands of years until Spanish explorers entered South American lands in the 1500s. Explorers destroyed much of Incan culture, including the quinoa fields. Only a few crops remained. Quinoa resurfaced in 1970s and has gained popularity since then.
Quinoa is a wheat-free seed that comes from the goosefoot family of plants, which includes beets, chard, and spinach. The quinoa plant has broad, edible leaves and can grow to about 9 feet (2.7 meters) tall. Its seed heads grow in a range of colors, such as black, purple, red, and yellow. The plant grows in cooler temperatures. It can germinate in about one day and produce seeds within five days. It is ready to harvest when the plant dries out and loses its leaves.
Quinoa is very nutritious and has many health benefits. One cup of the seeds has 8 grams of protein (twice that of rice or barley) and 5 grams of fiber. Its high protein content makes it a good choice for people who struggle to eat enough protein. The protein also helps the body feel fuller longer, which can aid in weight loss. Quinoa is high in magnesium, which helps fight inflammation; manganese, which boosts the body's metabolism; and phosphorous, which helps detoxify the body.
The seed contains copper, folate, iron, potassium, vitamin B, and zinc. Quinoa has health-boosting anti-inflammatory phytonutrients, omega-3 fatty acids, and monounsaturated fats, the latter of which contribute to lowering bad cholesterol. It contains all nine amino acids that the body does not make itself and needs for optimal performance.
Quinoa does not contain gluten, a protein found in wheat, barley, and rye. It is a slow-digesting carbohydrate and rates low on the glycemic index. As the body digests quinoa, the quinoa slowly breaks down and releases its nutrients into the bloodstream. This slower process prevents spikes in blood sugar levels, which is beneficial to diabetics.
Several types of quinoa exist, but the main ones are black, red, and white. Of the three, white is the most common. It is less crunchy and nutty in flavor than red and black. Quinoa is cooked similarly to rice. It is boiled with liquid and seasonings until all the liquid is absorbed. However, quinoa should be rinsed prior to cooking since it may contain traces of naturally occurring saponins, which can make it taste bitter.
Bibliography
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Hackett, Jolinda. "What Is Quinoa? A Definition and Everything You Need to Know." Spruce, 3 May 2017, www.thespruce.com/what-is-quinoa-3376836. Accessed 18 Oct. 2017.
Lewin, Jo. "Health Benefits of... Quinoa." BBC Good Food, www.bbcgoodfood.com/howto/guide/health-benefits-quinoa. Accessed 18 Oct. 2017.
Oaklander, Mandy. "Quinoa: Should You Eat It?" Time, 15 Oct. 2015, time.com/4052489/quinoa-health-benefits-nutrition. Accessed 18 Oct. 2017.
"Quinoa History and Origin." Ancient Grains, www.ancientgrains.com/quinoa-history-and-origin. Accessed 18 Oct. 2017.
"Quinoa—March Grain of the Month." Oldways Whole Grains Council, wholegrainscouncil.org/whole-grains-101/grain-month-calendar/quinoa-%E2%80%93-march-grain-month. Accessed 18 Oct. 2017.
Thomson, Julie R. "What Is Quinoa? A Breakdown for Those of Us Who Eat It but Don't Truly Understand It." Huffington Post, 19 June 2015, www.huffingtonpost.com/2015/06/19/what-is-quinoa‗n‗7612836.html. Accessed 18 Oct. 2017.