Quinoa, usually described as a whole grain, is the seed of the Chenopodium quinoa plant. The Chenopodium quinoa plant is related to dark leafy greens, such as spinach and chard. The seeds resemble other whole grains, such as rice, millet or couscous, and are often eaten in the same manner. Quinoa is a fluffy, nutty-tasting, nutritionally dense and versatile food. Quinoa's protein content makes this food a healthy plant-based option for vegetarians.
History
Quinoa has been cultivated for over 5,000 years in the Andes Mountains of Peru, Bolivia and Chile. According to the George Mateljan Foundation and whfoods.org, quinoa was once considered a sacred food because of the effect the grain had on the stamina of Incan warriors. Two Americans started to cultivate quinoa in Colorado in the 1980s after discovering the nutritional potential quinoa offers the body.
Nutritional Profile
Quinoa is a considered a complete protein source. This means quinoa contains all eight essential amino acids, including lysine, which other whole grains are often missing. Quinoa is higher in iron and potassium than other whole grains and is a good source of B vitamins, omega-3 fatty acids, zinc, magnesium, copper and fiber.
Benefits
The amino acids in quinoa help provide energy and rebuild tissue and muscle. A lack of protein in the diet may lead to a weakened immune system and reduction in muscle mass. Quinoa is a complex carbohydrate that is digested slowly, providing longer-lasting energy and helping to keep blood and insulin levels stable. Helpguide.org says the plant-based dietary fiber found in quinoa can help reduce blood fats and maintain stable blood sugar levels, helping to reduce obesity. High in antioxidants and phyto-nutrients, quinoa may help to prevent heart disease and reduce the risk of diabetes.
Varieties
Quinoa is found in red, black and brown varieties at most health food stores. The grains are flat and slightly oval-shaped. Quinoa can often be found in the bulk section or in prepackaged boxes. Quinoa pasta and flours, also available in many health food stores, make a healthy protein-filled substitute to white flour.
Considerations
Quinoa increases in size to almost four times the uncooked amount when cooked. The grains must be rinsed in water before cooking to remove the saponin coating, which can taste soapy. Quinoa cooks in about 15 minutes and can be served hot or cold. "Fitness Magazine" recommends using quinoa like rice or adding it to salads, soups or stews.
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