How to plant source QUINOA works out
to be a good protein source?
QUINOA is a very interesting food source and it provides very good quality of complete protein
let's examine how best it is for you
What is quinoa?
Its a seed of an herbaceous annual, flowering plant that belongs to the amaranth family,
now it's cultivated in a big way as a commercial crop, in the US, Europe, Australia, India,
and it is very popular, its popularity is just increasing as it's becoming hi demand item,
and also it's expensive. For vegetarians and vegans, it's really a very important product
and they must consider it in their daily food now just try to understand what makes
it so important,(1)
let's see
What it has?
So let's first see its nutritional values, and then its protein and amino acid profiles,(2)
Nutrition Contents
For un-cooked 100-gram,3.5-oz
Energy
., Calories. .............. 368 kcal
-Carbohydrates.............64.2-gram
in-this
Dietary Fiber............. ..7.0-gram
-Fat....... ............. ..6.1-gram
in-this
Mono-unsaturated.... . ..1.6-gram
Poly-unsaturated.......... 3.3-gram
-Protein..........................14.1-gram
Its also very rich in vitamins and some of the major ones are as given below
VITAMINS
Choline.................. 70-mg.... ......14% DV
Vitamin-E............. 2.5-mg....... .. 16% DV
Folate...... 184-ug........ ..46% DV
Vitamin B6...... 0.49-mg..........38% DV
Vitamin B1...,thiamine.. 0.36-mg..........31%DV
Vitamin B2..., riboflavin .. 0.32-mg...........27%DV
Vitamin B3...,niacin.. 1.52-mg...........10%DV
it's all rich in minerals, some of the very important minerals are given below
MINERALS
Mangenese 2.0-mg............95%DV
Phosphorus........ 457-mg..........65%DV
Magnesium......... 197-mg........ 55%DV
Iron............ 4.6-mg ..... 35%DV
Zinc........ 3.1-mg......... 33%DV
Copper...... 0.589-mg...... 30%DV
Potassium..... 563-mg..... 12%DV
Calcium...... 47-mg....... 5%DV
It also has two flavonoids, which acts as an antioxidant and they are
-Quercetin
-Kaempferol
What is the amino acid profile of quinoa protein?
It means we want to know if quinoa protein is a complete protein and if it is short then what
amino acid is falling short so let's see
Quinoa where it fit in?
Amino acids for complete protein Quinoa
protein, minimum, % observed,%
Histidine 1.5 3.1
Isoleucine 3 4.2
Leucine 5.9 7.3
Lysine 4.5 6.1
Methionine+Cysteine 1.6 4
Threonine 2.3 3.2
Valine 3.9 5
Phenylalanine+Tyrosine 3 7.9
as you can see the most essential amino acids it has more in amounts than what is required
for complete protein, in fact, the two amino acids,( Phenyl alanine+Tyrosine) and (Methionine+
Cysteine) are almost double in amounts than what we need, so very easily quinoa can be
combined to those proteins which are short of these two
Can, Quinoa alone can fulfill daily body needs of protein?
Let's see, for the bodyweight of 65-kg, you can say adult weight, 950-gram cooked
quinoa may be more than enough for a daily requirement of proteins, now let's see
Amino acids For 65-kg adult needs 950-gram cooked quinoa
Histidine 650-mg 1206.5-mg
Isoleucine 1300-mg 1491.5-mg
Leucine 2535-mg 2479.5-mg
Lysine 1950-mg 2270.5-mg
Methionine+Cysteine 975-mg 1510.5-mg
Threonine 975-mg 1244.5-mg
Valine 1690-mg 1757.5-mg
Phenylalanine+Tyrosine 1625-mg 2546-mg
As you very well see, 950-gram cooked quinoa is more than one day need of
any adult for its protein requirement
What we can combine with quinoa, for making it
high-class food, which we can take daily?
-BEANS
Normally beans are very rich in protein, but mostly short of methionine, while quinoa
is very rich in methionine, so its best to combine beans with quinoa, its very good and
quite a tasty combination, worth trying
Where does quinoa stand in Glycemic Index?
Let's see where it is friendly to a diabetic condition
Glycemic index, is a marker for food that indicates that how much that food can raise
blood sugar levels, its very basic guidelines for diabetic patients, all foods are divided in
3-categories
-Low GI foods.................GI values less than 55
-Medium GI foods........ ..GI values between 55 and 69
-High GI foods......... GI values more than 70
just for an idea
Rice............. 78+-9
Potatoes........ 78+-4
and
Quinoa........ 53, its in the middle range
Can quinoa be considered gluten-free?
Yes, it's 100% gluten-free, it does not have the kind of proteins that wheat, or barley
has so its very safe and no danger of gluten
What are the health benefits of quinoa?
Quinoa is very healthy plant food, it has a lot of health benefits and some very important
health benefits, we are listing here,(3)
-AS ANTIOXIDANTS
It has very powerful antioxidants, and a lot of health benefits are because of them, for example
it shows, anti-inflammatory, antiviral, anti-cancer, anti-depressant properties
-VERY HIGH IN FIBERS
It has fiber contents much higher than other grains, about 10-to-16-gram per 100-gram
it helps, and provide a lot of health benefits such as, reduces blood sugar levels, lower cholesterol,
increase fullness, reduce weight
-CAN IMPROVE METABOLIC HEALTH
Being very rich in minerals it reduces very significantly insulin levels and reduces
triglycerides
-IT CAN HELP YOU TO LOSE WEIGHT
As it boosts metabolism, and also reduce appetite, also increases the feeling of fullness, and
very low glycemic index, all are very good for helping in weight loss
What are the negative effects if any of quinoa?
There are two problems
-Saponin allergy
-Quinoa allergy
Saponin is a bitter soapy substance that is on the outer layer of quinoa, in very small traces
some people are sensitive to it and finding it allergic to them, so for this soak quinoa for one
an hour in water and then rinse it or wash it several times before cooking
Some people although it's very rare but they have an allergy to quinoa and they developed
symptoms such as
nausea, vomiting, diarrhea, stomach pain, itchiness on the skin, coughing, wheezing, breath problems
so. if it happens contact your doctor, and stop quinoa
How to include it in your diet?
Most important is to wash it very thoroughly, as the outer layer contains very small amounts of
saponins, it's important to wash them out, if not they may give a bitter taste
Some suppliers supply washed quinoa, in this case through washing may not be necessary
just one times washing may do, so see the label
In 2-cup of water,240-ml, add 1-cup,170-gram raw quinoa, and heat in the pot, for, 20-minutes
full boiling, with a pinch of salt, and it's ready, if you want you can add boiled vegetables, to
make it tastier
So, where does it stand from Plant Source of Protein points of view?
It's very healthy food and lot number of people are taking it almost every day, its 100% gluten
free, complete protein and only 950-gram cooked quinoa is enough for the daily requirement of
proteins, it can be combined with beans, potatoes, cauliflower, other vegetables for making it
tastier, we very strongly recommend this for anyone who is looking for very healthy
food, and at the same times for vegetarians and vegans it is almost must to be incorporated
in their daily diet
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