Although it is relatively new in the United States, quinoa has been a staple in some cultures for the last 6,000 years. The Inca civilization pioneered the cultivation of quinoa crops. This plant, often thought of as a grain, is actually closely related to the beet and spinach family.
Carbohydrate and Fiber
One cup of cooked quinoa provides 200 calories and 39 gm of carbohydrates. Quinoa is a good source of fiber, providing 5 gm in each cup. Because of the high carbohydrate content people often use quinoa to replace pasta, rice or potatoes at meal time.
Protein Power
Quinoa is considered to be a complete protein. Unlike other plant-based foods, it contains the amino acid lysine. One cup of cooked quinoa contains 8 gm of protein. This is equal to the protein found in one cup of milk. Other grains, such as pasta and rice contain an average of 3 gm of protein per serving, making quinoa a great choice for people trying to incorporate more plant-based protein in their diet.
A Good Source of Healthy Fats
A one-cup serving of cooked quinoa provides 3.6 gm fat, but it is primarily unsaturated, heart-healthy fat. Quinoa does not contain cholesterol, making this super grain a suitable choice for a heart-healthy diet.
Vitamin Content
Quinoa is packed full of vitamins. It is a great source of the B vitamins thiamine, riboflavin and folate. B vitamins are important in the production of energy and are needed in enzymatic reactions. Quinoa also contains vitamin C and vitamin A.
Rich in Minerals
Quinoa provides many minerals beneficial to health. Unlike other grains, quinoa, like it's spinach derivative, contains a large source of iron. Quinoa also is rich in magnesium, which can help with migraine headaches. It also contains phosphorus, potassium, zinc and copper. Because of its rich nutritional profile, quinoa makes an excellent choice as a complement to meats, fish, poultry and vegetables.
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