Buckwheat

 

What is buckwheat?

Although there is the wheat word is there, but no way it is connected with wheat, it also 

does not belong to the grass family, instead of its closely related to knotweed, rhubarb

sorrel, it's very old its pollen was found in Japanese dates as early as 4000BCE, and also

its crop is cultivated in the highest places in the world, like Tibet and Yunnan

Today Russia is the main producer of buckwheat, followed by China, US, Ukraine, France,

Kazakhstan

 

Seeds are in triangular shape almost resembles to beach nut, of course, its size only is

very tiny in comparison Today its a high demand crop and commercially cultivated

in America, Asia, Russia, India, China. and also in Europe In the Indian subcontinent,

it is well respected the food  called by name kuttu,(1),(2), and it's associated with

Navarati festival in India, where food items made out of this buckwheat are consumed

Buckwheat is very rich in very rare phytochemicals some of very important are

-Rutin

-Tannin

-Catechin-7-O-glucoside

-Fagoprins

-Cotyledons

these all are bio-active molecules, they all provide some health benefits, and also at the 

same times these are not much-studied molecules

let's see

                    Plant Source of Proteins, Buckwheat

So, buckwheat has?

Lets, see in general what it has as for as protein content is concerned

Nutrition values for 100-gram, 3,5-oz buckwheat

Energy.

 Calories......                                     343 kcal

Carbohydrates.......                       71.5-gram

in these

     Dietary Fiber.........                      10-gram

Fat.......                                             3.4-gram

in these

     Saturated...................            0.741-gram

     Mono-unsaturated.......           1.04-gram

     Poly-unsaturated.....              1.039-gram

     in these

            Omega-3..........              0.078-gram

            Omega-6......                   0.961-gram

Protein....................                   13.25-gram

Vitamins

Vitamin B1...thiamine                  0.101-mg                    9%DV

Vitamin B2....riboflavin               0.425-mg                   35%DV

Vitamin B6..............                       0.21-mg                   16%DV

Niacin         ............                        7.02-mg                   47%DV

Folate...........            ...........                30-ug                     8%DV

Pantothenic acid..................      1.233-mg                   25%DV

Minerals

Magnesium                                     231-mg.........            65%DV

Manganese                                      1.3-mg......               62%DV

Copper......                                       1.1-mg.....                 55%DV

Zinc......                                            2.4-mg....                  25%DV

Iron.........                                          2.2-mg....                 17%DV

Phosphorous...........                       347-mg...                 50%DV

Potassium                                       460-mg...                 10%DV

Calcium......                                       18-mg...                   2%DV

Selenium......                                       8.3ug......             12%DV

So. as you can see, its very rich in proteins and at the same times very rich in minerals

that too it has selenium, and also very rich in vitamins, apart from all these important

ingredients its also very rich in very rare molecules, so overall its a very interesting plant

source now let's see if it had complete protein or not

What is the protein profile of buckwheat?

Serving size 1-cup, 170-gram

Histidine                                         525-mg                                   

Isoleucine                                       846-mg

Leucine                                         1414-mg

Lysine                                            1142-mg

Methionine                                      292-mg

Cystine                                            389-mg

Threonine                                        860-mg

Valine                                             1153-mg                                   

Phenylalanine                                  884-mg

Tyrosine                                           410-mg

Very uniqueness is that it has higher amounts of lysine, while most of the other plant proteins

are lower in lysine, so it means it can be combined with most of the other plant proteins

Does it have complete protein?

Yes, it has complete protein, and that too very good quality protein, its rich in lysine normally

most of the plant proteins are not rich in lysine, so that is its specialty, and because of this its

has more possibilities for combining with very wide varieties of combinations with another plant 

proteins

Does it gluten-free?

Its 100% born as gluten-free, for those persons who are looking for some alternative for wheat

this buckwheat can be one of the best choices

Where it stands from the Glycemic Index point of view?

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

Potatos........       78+-4

and

Buckwheat.....    54, low

and

Buchwheat honey...          .   .73

Buckwheat bread...              ..67

Buckwheat noodles..            .59

Buckwheat bread

 with wheat flour,50:50......  .46

Buckwheat cooked.........     .45

just to have an idea

    whole wheat bread............74

     wheat flour bread.............75

     white rice boiled...............83

Does buckwheat is good in diabetics?

As you have seen just we have given its GI value which is low means its very good for

diabetics, it can regulate and control blood sugar and we are recommending this very

strongly 

                                   

What are other benefits of buckwheat apart from gluten-free?

Buckwheat is very healthy, it has a very balanced protein, apart from standard  minerals,

vitamins, fats, carbohydrates, fiber, it has some very rare ingredients, some of them worth

describing here, with their health benefits,(3),(4)

1, RUTIN

It's a powerful antioxidant present in buckwheat, because of this buckwheat contributes to

in lowering risk from cancer

it lowers blood pressure

it lowers cholesterol

it reduces inflammation

2, QUERCETIN

Its the second powerful antioxidant, and its action is very similar to rutin apart from above

benefits it also lowers risk for heart problems

3, VITEXIN

It's an apigenin flavone glucoside, apart from buckwheat it also occurs in passionflower, its

the quiet rare molecule, its pharmacological effects are,(5)

as antioxidants

as anti-cancer

as anti-inflammatory

as anti-hyperalgesic

as neuroprotective

4, D-chiro-INOSITOL

Buckwheat is quite rich in this very rare molecule, because of this molecule, buckwheat

can reduce blood sugar and helpful in managing diabetics

Is there is any problem with buckwheat?

Buckwheat is very safe as a food source, there are no problems reported as such

a very few and rare cases are reported where it shows allergic and also cases

of thyroid enlargement but these cases are very few

Is buckwheat is a good choice for a gluten-free diet?

So buckwheat can be a very smart choice as an alternative to wheat, its rich in protein

it's very healthy, and at the same time diabetics friendly.

Where buckwheat stands in the Plant Sources of Proteins

If you are looking for a very reliable wheat replacement thot too very healthy and protein

rich you must include buckwheat in your gluten-free diet, the major factor in its favor

is that its highly diabetic-friendly, those who do not have any sugar problem they can 

also take it along with rice, which makes a complete staple food. For vegetarians and vegan

this can work as the best lifeline, and we very strongly recommend this to anyone and everyone

for very good health

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you want to maintain your weight or want to shed your extra few

 kgs, then visit our blog KETOGENIC DIET FACT

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Sorghum

 What is sorghum?

Its flowering plant belongs to the grass family and originated in Africa and Australia, now it is

cultivated in many parts of the world, its popularity is increasing and its demand is also rising

its fifth most important cereal crop cultivated in the world. Its anti-oxidant activities are very 

high as it is one of the height sources for flavonoids,(1),

in Indian sub-continent its also calledas JOWAR

let's see 

 

                   Plant Source of Proteins, Sorghum

What it has?

Today its very much used plant protein source lets examine it in details what it has

Nutrition Details, for 100-gram, and %DV, for 2000-calorie-diet

Calories.........                             339                                    DV%

Fat...............                                 3.3-gram                            5%

in this

-saturated fat...........                   0.5-gram                           2%

-mono unsaturated.....                1.0-gram

-poly-unsaturated.......                1.4-gram

Carbohydrates............                75-gram                          25%

in this

  Dietary fiber.............                    6-gram                          24%

Protein.............                             11-gram                         22%

Vitamins

Vitamin B1.....thiamine........                                                26%

Vitamin B2.....riboflavin.....                                                    7%

Vitamin B6-----                                                                        25%

Vitamin B5....pantothenic acid.......                                       7%

Minerals

Copper.........          .........................                       .............  30%

Magnesium...............             ...................     ............          37%

Phosphorous....................    ..............      ..................         22%

Iron............     ..............     .................     ................             18%

zinc.......................                    .................              .........    14%

Potassium,,,,,,,           ..........................           ...............         7%

What is the protein profile of sorghum?

 We are giving the percentage of essential amino acids, gram, amino acid per 100-gram

of sorghum protein,(2)

Amino acids                                Amounts                          

                                                         

Histidine                                         1.88+-0.54-gram                                                        

Isoleucine                                       3.65+-0.14-gram

Leucine                                        12.84+-0.66-gram

Lysine                                              2.1+-0.40-gram

Methionine                                     1.88+-0.14-gram

Cystine                                           1.33+-0.04-gram

Threonine                                       2.77+-0.20-gram

Valine                                              4.76+-0.24-gram                                   

Phenylalanine                                 4.65+-0.18-gram

Tyrosine                                          2.99+-0.17-gram

    Sorghum contains all essential amino acids but short in mainly one amino acid

Lysine and this amino acid occur more in Mushrooms, Oranges, and Corn.

Two other amino acids which are making just limiting amounts are threonine

and tryptophan

It can be cooked just like rice, or quinoa, it can also be milled to flour and can be used just

like wheat flour, it can also be popped just like popcorn, so processing is very easy and

very adaptable, as for as gluten is concerned its 100% gluten-free and a very trusted

an alternative for wheat.(3)

Is it gluten-free?

Its 100% gluten-free, and  at the same times it's very rich in vitamins and minerals, so its

very healthy choice in comparison to wheat

What is its Glycemic Index?

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

Potatos........           78+-4

and

Sorghum GI value.. 77

Sorghum roti is high GI, but a few sorghum products have a lower GI, even less than -55 and

 they are

coarse semolina upma

fine semolina upama

flakes poha

pasta

Semolina, also called Rava, is a product from the intermediate milling stage

some fermented products also have a very low GI and these are

idli.....         . <50, while standard idli..               .69

plane dosa...,50, while standard plane dosa. ..66

Is sorghum OK for diabetics?

What studies indicate that sorghum diet may protect against hyperglycemia and oxidative

damage, and therefore it regards as friendly food for diabetics management, the reason

is told that sorghum is very rich in tannins, phytic acid, and other phenolic acids they all

slow-down the starch digestion by reducing the enzyme activity, and that makes it 

diabetics friendly

Even fermented sorghum means, the diet based on fermented sorghum like idli or dosa is

not only friendly to diabetics but even reduces blood sugar levels

 Is sorghum is healthier than rice?

Yes, it's very much healthier than rice, it has fat and protein along with fiber which makes it

very different than rice, in all aspects, it's better and healthier than rice.

Does sorghum contain cyanide?

A lot of people ask this question, nothing to worry about, there is no cyanide in seeds,

however, in some varieties, it is present only in leaves but not in seeds

Is sorghum good for kidneys?

No, it's just not good, it's rich in potassium and phosphorous and both are not kidney

friendly, so if you are in the risk zone for a kidney, then don't take it. and CKD patients

or kidney patients just avoid this.

Is sorghum good for weight loss?

It's packed with a lot of fibers, and that makes it a favorite choice for someone who 

wants to lose some weight,

So, apart from gluten-free what else it can offer?

It provides a very wide spectrum of health benefits, some of which are just extraordinary,,(4)

1, Anti-inflammatory effect

It's very rich in polyphenols, a kind of rare molecule that, contributes to this activity.

                               

2, Anti-cancer activity

It contains a very rare molecule called 3-deoxyanthocyanidins and is reported

to kill cancer cells.

3, Weight loss

It has resistant starch, a type of starch that is difficult to digest, that creates

a feeling of fullness, without contributing to calories, and this, in turn, leads to

weight loss

What are negative factors, which are not in favor of sorghum?

Although it's very rare, few people reported an allergic reaction to this, so

it's important to watch full.

Where does it fare in the Plant Source Of Proteins?

First of all its affordable, easily available and lot number of people have already trusted

it, its more healthy than rice and already works very nicely as an alternative to wheat

we think without any doubt it can be best for the gluten-free arena and you are looking a 

a possible switchover from wheat than its very ideal choice as a gluten-free diet.Even in

the cases of diabetics its very friendly and the fermented products, like idli, or dosa, can

provide a life-line for those who are having diabetics, so try to adopt it in your food and

better if you can adopt its fermented products in your daily food.

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you want to maintain your weight or want to shed your extra few

 kgs, then visit our blog KETOGENIC DIET FACT

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

TEFF

 What is TEFF?

Its a seed of a grass plant, very tiny seeds less than 1-mm in diameter, and a thousand seeds

may weigh just o.3-gram originally belongs to Africa, but now cultivated as a commercial

crop in many places  in the world, it's very popular and very rich in very good quality proteins,

and because of this reason, its demand is just rising, actually its Ethiopias lifeline and also

Ethiopia's pride,(1)

let's see 

                   Plant Source of Protein, TEFF

What it has?

Teff cooked, 100-gram, 3.5-oz

Energy....                         101-kcl

Carbohydrate........     19.86-gram

in this

Dietary fiber........            2.8-gram

Fat.....         .........           0.65-gram

Protein.......      .......       3.87-gram

Vitamins

Vitamin B1....thiamine. .0.183-mg.......       16%DV

Vitamin B2    riboflavin..0.033-mg.....           3%DV

Vitamin B6        ..........    0.097-mg.....          7%DV

Niacin........    ...........       0.909-mg    .....      6%DV

Folate.......   .........                 18-ug.........       5%DV

Minerals

Manganese.....                 2.86-mg...   .......    136%DV

Phosphorous....                120-mg.....              17%DV

Iron....                 ...           2.05-mg...                16%DV

Magnesium....                    50-mg.....              14%DV

Zinc.....                             1.11-mg...                12%DV

Calcium......                         49-mg                     5%DV

Potassium.....                   107-mg                     2%DV

What is the TEFF protein profile?

In comparison to other grains, teff contains higher amounts of all amino acids and it

has been found that its amino acid profile is very close to eggs, at the same time its gluten

free, let's see, so  its 9-essential amino acids are ,(2)

in 100-gram serving

Amino acids                                Amounts                          %DV

                                                         

Histidine                                        0.3-gram....                     40%                                    

Isoleucine                                      0.5-gram......                   33%

Leucine                                          1.1-gram.....                    37%

Lysine                                            0.4-gram....                     17%

Methionine                                     0.4-gram                         55%

Cystine                                           0.2-gram....                     77%

Threonine                                       0.5-gram.........                45%

Valine                                              0.7-gram......                   35%                                   

Phenylalanine                                0.7-gram....                    74%

Tyrosine                                          0.5-gram...                     49%

As you see it has almost all essential amino acids and also in very good amounts, but its

 in- complete protein because lysine is low in amounts, apart from these very essential

 amino acids it also has other amino acids which also contribute to health in a big way

What is its position in Glycemic Index?

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

Potatos........       78+-4

and

Teff Injera........            36, low

Corn Injera.........         97, very high

Injera is a flatbread made from fermented  flour called batter, teff injera is very popular

the national dish of Ethiopia

Is teff is gluten-free?

Yes its 100%, gluten-free, apart from gluten-free its very healthy food

What are the health benefits of TEFF?

All around its very healthy food and it has lot numbers of health benefits, so let's follow,(3)

-healthy heart

It's more friendly to the heart reduces overall strain on the heart,, reduces blood pressure

and also overall risk for heart

-celiac support

It's gluten-free and it becomes an alternative to wheat, barley, and rye all gluten-containing

foods at the same times, it's rich in vitamins and minerals, so good for those having this disease

 

-increases blood circulation

Its very good in iron and other minerals, and because of them it increases the blood circulation

-boost digestive system

It accelerates the digestion process, slightly laxative, maybe because of the very high content of

fiber

-promote growth

It has all the good elements required for growth, good amino acids, vitamins, minerals all only

support growth

-diabetic control

It regulates insulin levels, and in that way, it reduces the spikes of blood sugar in the bloodstream

-support energy production

It contains a number of minerals, which in the end contributes to an increase in energy production

-healthy bones

Again it has calcium along with minerals, which contributes the overall bone health

-support the immune system

It has all the ingredients to support the immune system, good amino acids, good amounts 

of minerals, along with vitamins, they all help in supporting the immune system

-help in PMS

Premenstrual syndrome, here teff is found to be helpful, reducing the cramps, also reduces

pain in muscles, because of high amounts of the phosphorous present in it

-loose weight

It's helpful in reducing weight, as one hand its rich in protein and on another hand it has 

good fibers they both contribute to weight loss

Is any negative points about TEFF?

Up to now, we have addressed all possible good points about teff, now this question comes in

that what if any adverse reports are around about teff, so let's examine it

-though its not very clear but excessive consumption of teff, may create a problem like

bloating and gas

-it has less thiamine and less lysine they both can contribute to some minor health syndromes

-it has very high amounts of phytate, which interfere in the absorption process of minerals

All these possibilities can be taken care of if you take teff along with garlic onion, and with

vegetables.

Does it easy to cook?

Very often it is asked that how easy to cook, it's much easier than quinoa, it cooks very

fast, and most of the time most of the persons are taking it in the form of Injera, or mix 

its flour with wheat flour and make bread

How to use TEFF in food?

-Its used as a cereal for making bread and as a fermented food

-Its used in making Injera, a fermented pancake bread

-Grains can be consumed as breakfast cereals in the form of porridge

-Flour is used for making injera, pancakes, waffles, warps

-Teff is also used in making alcoholic drinks, and gluten-free bears

-It's used by mixing it with other grains such as wheat, soybeans, chickpea

So, where this TEFF stands from Plant Sources of Proteins' point of view?

Our stand is very clear, its a very important protein source, and at the same time friendly

to diabetics, and also gluten-free, in any given situation its great food for vegetarians

and vegans very much trusted food for centuries, and we are recommending it to

everyone who wants to enjoy a very healthy life

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you want to maintain your weight or want to shed your extra few

 kgs, then visit our blog KETOGENIC DIET FACT

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

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Quinoa

 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

                   quinoa

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

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you want to maintain your weight or want to shed your extra few

 kgs, then visit our blog KETOGENIC DIET FACT

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX