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What is quinoa?
Quinoa is the name of a vegetable food consisting of the seeds of a plant native to South America - binomial nomenclature Chenopodium quinoa .
Similar - as it is closely related - to amaranth, quinoa produces starchy seeds historically used by local ethnic groups as a primary source of nutritional sustenance.
Although not a real cereal, quinoa is classified in the III fundamental group of foods - above all foods rich in starch, therefore calories, dietary fiber and some minerals and vitamins; there is no shortage of proteins of medium biological value. Compared to most cereals, quinoa contains more protein, calcium, phosphorus and iron. It is also gluten-free .
It is considered suitable for all diets; however, its relevance in the diet may vary based on the nutritional status of the subject. Obese, type 2 diabetics and hypertriglyceridemics cannot eat it freely, that is without taking into account the portion and frequency of consumption. It is suitable for the celiac diet. For more information, see the paragraphs on Nutritional Properties and Diet below.
Did you know that ...
Quinoa contains saponins with a bitter and unwanted taste. After harvesting, the seeds must be processed to remove the fibrous coating containing these chemical factors which otherwise would impair the edibility of the food.
In the kitchen, quinoa is prepared in the same way as other starchy seeds unsuitable for baking; those who have never cooked it can follow all the useful recommendations for rice. Later we will go into more detail.
Did you know that ...
Quinoa leaves are eaten as a vegetable (vegetable), similarly to beet, amaranth and spinach, but the relative commercial availability is rather limited.
Nutritional Properties
Nutritional properties of quinoa
Quinoa belongs to the third fundamental group of foods - rich in starch, dietary fiber and, if integral, even magnesium and niacin. It should be remembered, however, that this classification was designed to catalog the typical foods of the Mediterranean Diet - oats, barley, wheat, corn, millet, rice etc. - therefore, the nutritional properties of foreign products are not always clearly identifiable in one or the other together. Quinoa, for example, has chemical characteristics very similar to those of cereals - Graminacee or Poaceae - but belongs to a totally different family. For this reason, albeit in an unofficial way, in recent years a parallel set called "pseudocereals" has been devised, suitable for grouping all the mainly starchy grains or seeds that should be part of the III fundamental group of foods even though they are not cereals, tubers or derivatives.
Quinoa has a significant energy supply, supplied mainly by carbohydrates, followed by proteins and finally by small amounts of lipids. Proteins reach 14% of the total mass, a higher percentage than wheat, corn and potatoes, but lower than oats, buckwheat, dark rice and legumes in general.
Carbohydrates are basically complex and unsaturated fatty acids; for the evaluation of peptides, the question becomes more complicated. Analyzing the amino acid profile, according to some the biological value would not be of medium size, like that of cereals; on the contrary, containing proportionately much more lysine, the biological value would even be high - or similar to that of human proteins. However, it remains difficult to believe that both the absolute quantity and the proportion between the individual amino acids are comparable to those of animal proteins. However, it should not be overlooked that they are qualitatively better than those contained in the more widely consumed cereals.
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Lysine is the limiting essential amino acid of the cereal group. Due to its lack, the proteins contained in the seeds produced by the Gramineae are defined as medium biological value. To be "compensated", these peptides are commonly accompanied / alternated with those of other foodstuffs such as: meat, fish, eggs, milk and derivatives, legumes.
Quinoa is rich in dietary fiber and contains no cholesterol. They are absent: gluten, lactose and histamine. The purine concentration is modest, while that of phenylalanine is considered significant.
For what concerns the mineral salts, quinoa provides good concentrations of phosphorus, calcium, iron, magnesium and zinc. On the other hand, we recall that the absorption of iron, zinc and calcium from foods of vegetable origin can be compromised by the anti-nutritional molecules they contain - for example phytic acid, oxalic acid, excess fiber, etc. - in addition to the reduced bioavailability of the ions in question.
With regard to vitamins, small concentrations of some water-soluble B-complexes are appreciated, for example thiamine (vit B1), riboflavin (vit B2), pantothenic acid (vit B5), pyridoxine (vit B6) and folates . Low but not irrelevant the content of the liposoluble vit E (tocopherols or tocotrienols).
| Quinoa Crude | Quinoa Cooked | |
Edible part | 100% | 100% |
| water | 13.3 g | 72.0 g |
| Protein | 14.1 g | 4.4 g |
| Lipids | 6.1 g | 1.92 g |
| Saturated fatty acids | - | - |
| Monounsaturated Fatty Acids | 1.6 g | 0.529 g |
| Polyunsaturated Fatty Acids | 3.3 g | 1.078 g |
| Cholesterol | 0.0 g | 0.0 g |
| TOT Carbohydrates | 64.2 g | 21.3 g |
| Starch / Glycogen | - | - |
| Soluble Sugar | - | - |
| Food fiber | 7.0 g | 2.8 g |
| Soluble | - | - |
| Insoluble | - | - |
| Power | 368.0 kcal | 120.0 kcal |
| Sodium | 5.0 mg | 7.0 mg |
| Potassium | 563.0 mg | 172.0 mg |
| Iron | 4.6 mg | 1.49 mg |
| Football | 47.0 mg | 17.0 mg |
| Phosphorus | 457.0 mg | 152.0 mg |
| Magnesium | 197.0 mg | 64.0 mg |
| Zinc | 3.1 mg | 1.09 mg |
| Copper | - | - |
| Selenium | - | - |
| Thiamine or vitamin B1 | 0.36 mg | 0.107 mg |
| Riboflavin or vitamin B2 | 0.32 mg | 0.11 mg |
| Niacin or vitamin PP | 1.52 mg | 0.412 mg |
| Vitamin B6 | 0.49 mg | 0.123 mg |
| folate | 184.0 mcg | 42.0 mcg |
| Choline | 70.0 mg | 23.0 mg |
| Vitamin A or RAE | 1.0 mcg | 0.0 mcg |
| Vitamin C or Ascorbic Acid | 0.0 mg | 0.0 mg |
| Vitamin E or Alpha Tocopherol | 2.4 mg | 0.63 mg |
Quinoa and Sponine
In its natural state, quinoa seeds have a tegument rich in saponins that give a rather bitter and unpleasant taste; furthermore, these compounds are harmful to the body. For both reasons, most of the seeds sold commercially are mechanically treated to remove the bittering component.
In fact, this chemical-physical aspect is not accidental; the bitterness of raw quinoa plays a protective role during cultivation, protecting the integrity of the plant against bird aggression. Genetic control - through crossbreeding and natural selection - has helped to reduce the saponin content, to the benefit of the seed's gastronomic applications - eg. for the production of sweets. The Real variety, for example, is much poorer than saponins compared to wild varieties.
The "Toxicity Category Rating" frames the quinoa saponins as irritants for the eyes and the respiratory tract, as well as a moderate irritant for the gastrointestinal mucosa. This saponin is in fact a toxic glucoside which, when combined with red blood cells, expresses a hemolytic potential.
In South America, quinoa saponin is used for many uses; for example as a detergent for clothing and as an antiseptic for skin lesions.
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The leaves and stems of the quinoa plants (and of all those belonging to the genus Chenopodium as well as to the Amaranthaceae family) contain high levels of oxalic acid, a molecule with a strongly anti-nutritional and predisposing power to renal calculosis. On the other hand, the risks associated with the use of quinoa are low, provided the seeds are carefully processed and the leaves eaten in moderation. For more information, read the paragraph dedicated to quinoa in the kitchen below.
Diet
Quinoa in the diet
Quinoa is a food that is suitable for most diets. In medium portions and with daily consumption frequency, it could be included in the customary diet - as it happens in the areas from which it comes. Being a dried starchy seed, quinoa has a high intake of carbohydrates and calories. It should however be specified that, due to its rich fiber, this pseudocereal has a high satiating power and a medium-low entity glycemic and insulin index. This characteristic makes it more suitable - compared to most cereals, especially refined ones - in the diet against the diseases of the parts and overweight. However, in the case of obesity, type 2 diabetes and hypertriglyceridemia, it is advisable to reduce the average portion of both the raw food and its derivatives.
Having a valuable lipid breakdown and being cholesterol free, quinoa has no contraindication for hypercholesterolemia. On the contrary, thanks to the abundance of fibers, this pseudocereal is able to sequester a small part of dietary cholesterol and bile salts, reducing their intestinal absorption / reabsorption. This promotes the reduction of cholesterolemia.
Quinoa has no implications in food therapy against arterial hypertension although, indirectly - by helping to reduce excess caloric intake, load and glycemic-insulin index and increasing fiber intake - it could prevent or even favor the decrease in overweight by improving a possible primary arterial hypertension.
As we have already said above, the composition of the proteins contained in quinoa satisfies enough the human need for essential amino acids. It is not known whether the biological value is really high or whether, although containing all the essential amino acids, these have a different ratio and proportions. It is undeniable that the proteins from quinoa are qualitatively superior to those of cereals, which is why the pseudocereal is recommended especially in the case of a vegan diet - in which peptides with a high biological value of animal origin are totally lacking. In this case, to be sure of not meeting any amino acid deficiency, it is essential to combine or alternate quinoa with all other types of seeds - legumes, cereals and other pseudocereals.
The richness of quinoa fibers has many positive health aspects. In addition to those already mentioned, there is an excellent anti-constipation task - preventive and therapeutic against constipation - which is also a preventive factor against certain tumors of the large intestine. Avoiding constipation also has a beneficial role for other colorectal discomforts such as diverticula - formation of diverticulosis and evolution in diverticulitis - hemorrhoids, anal fissures, anal prolapse etc.
The low concentration of purines makes this grain relevant in the diet of those suffering from hyperuricemia, especially with gouty attacks. The same applies to those who tend to form uric acid stones in the kidneys - calculosis or renal lithiasis.
Quinoa provides an average amount of phenylalanine. In the presence of phenylketonuria, the metabolism of this amino acid is significantly impaired and determines its accumulation in the body. It can therefore be included in the diet for this type of dysmetabolism but, being able to choose, it is better to prefer a cereal or a pseudocereal less rich in proteins.
Being gluten-free, quinoa lends itself to the diet for celiac disease . It has no contraindications even in the case of lactose and gluten intolerance.
Quinoa has a good supply of some vitamins and minerals. In the organism, the water-soluble of group B - above all B1, B2 and PP - play mainly the role of coenzymatic factors. Vitamin E instead has the role of antioxidant and protects cell membranes from the action of free radicals. Calcium and phosphorus are essential for bones, magnesium and potassium are two alkalisers and participate in the conduction of the neuro-muscular membrane potential, while zinc constitutes some strongly antioxidant enzymes and keeps the thyroid gland healthy.
Quinoa for astronauts
By virtue of its excellent nutritional characteristics, quinoa is given the name of "super food" (perhaps also because it is used in astronauts' nutrition). Regarding its remarkable nutritional properties, quinoa has been considered as a possible cultivation in the "NASA's Controlled Ecological Life Support System" aimed at very long-lasting space flights. After germination of the mature quinoa seeds (thanks to its own enzymatic activation) it is possible to obtain an almost exponential increase in nutritional values; taking care to rinse them thoroughly, these provide a greater content of essential molecules than the dried seeds and their flour.
Kitchen
Quinoa in the kitchen
Quinoa has a gastronomic use similar to amaranth. The edible portion consists mainly of fresh, dried or sprouted seeds, provided they are deprived of the bittering saponins.
Fresh quinoa is extremely rare and is presumably used only by growers. The dry one, on the other hand, can be destined to be consumed in its entirety - raw pseudocereals - or ground to make flour; today the whole quinoa or coarsely ground quinoa is widely used in the preparation of first dry dishes or soups.
With quinoa you can also make a drink, similar to oat milk, called quinoa milk.
Homemade Quinoa Milk
X Problems with video playback? Reload from YouTube Go to Video Page Go to Video Recipes Section Watch the video on youtubeSprouted quinoa seeds
Sprouted quinoa is an extremely rich food; enzyme activation - as for other seeds - increases the concentration of vitamins and requires no heat treatment. Sprouted quinoa seeds can be an excellent ingredient for salads and cold first courses; to their advantage compared to many others, quinoa seeds take advantage of germination times - about 2 hours - lower than the average - for example. 6 times lower than wheat.
The leaves are also consumed from the quinoa. These, blanched and / or sautéed in a pan, play an excellent role as a side dish - similar to chard, chicory, turnip leaves, spinach, etc.
To learn more: How to Cook Quinoa »Botany
Basic notions of quinoa botany
Quinoa is the name of a South American herbaceous plant of the botanical family Amaranthaceae, subfamily Chenopodioideae, genus Chenopodium and species quinoa . There are several varieties, but the most used in agriculture is called "real".
As we have already said, quinoa is not botanically akin to cereals, but rather to amaranth, beetroot, spinach and tumbleweeds - the famous American wind-borne shrub.
Description
Short description of the quinoa
Quinoa is an annual dicotyledonous herbaceous plant, usually 1-2 m tall. It has broad, hairy and lobed leaves, normally arranged alternately. The central stem is woody - branched or not, depending on the variety - it can be green, red or purple. The panicles of flowering are born from the top of the plant or in the axillary seat of the leaves along the stem. Each panicle has a central axis from which a secondary flowery emerges, or further branched into tertiary. The flowers, green and hypogeum, have a simple perianth and are generally self-fertilizing. Quinoa fruits in a panniculus containing small seeds, quite similar to those of millet. These have a diameter of about 2 mm and are of various colors, from white to red or black, depending on the cultivar.
Production
Quinoa production
Quinoa - whose name derives from the Spanish spelling referring to the Quechua name "keen-wah" - is a typical product of South America, more precisely of the whole territory of the Andes - Peru, Bolivia, Ecuador and Colombia, especially in Salar, Oruro and Potosì - and grows at an altitude of about 4000 m.
History
Like corn, for 3 or 4 millennia, quinoa has been a primary agri-food source for indigenous peoples; it is believed that, already 5 or 7 thousand years ago, quinoa was harvested in the wild. Quinoa cultivation reached its peak in pre-Columbian times, after which it was almost completely eliminated by European invaders for religious reasons; fortunately, due to its nutritional properties, a real restoration of its commercial production is happening. Today, the largest quantities of quinoa are produced by Peru and Bolivia.
Quinoa is a plant with annual characteristics; sowing can be spring or autumn, while the harvest is placed at the end of summer or early spring, depending on the variety. Raw quinoa contains good percentages of saponins, which tend to be unpleasant or unhealthy for humans. To deprive it of these substances - used by the plant as a defense - it is necessary to apply an industrial-type wash after the harvest. Finally, to prolong the conservation (and / or to obtain the flour), the seeds are dried.
Although it represents an extremely interesting crop - above all for the nutritional values of the food and the profitability of the plant - quinoa is difficult to cultivate outside the American continent - with difficulty it is also produced in North America. Furthermore, as it does not contain gluten, quinoa is NOT suitable for leavening, which prevents it from entering the bread and derivatives market.
In Italy the cultivation of quinoa is hindered above all by too high temperatures and excessive rainfall; some parasites, such as aphids and bedbugs, seriously affect the mature seeds of quinoa, destroying production. On the other hand, in recent years, the consumption of quinoa in foreign countries has soared and this has led to a tripling of the price in just 7 years (2006-2013). Still of the genus Chenopodium, another species similar to quinoa, the C. album, is produced in Italy. this one, more resistant to aphids and bedbugs, in addition to tolerating the climate of the peninsula - in the alpine regions - still represents a marginal type crop. Both the seeds and the leaves are consumed from Chenopodium album, like quinoa.
In North America, other species of the genus Chenopodium, such as the "goosefoot pitseed" - binomial nomenclature: Chenopodium berlandieri - and the "fat hen" - binomial nomenclature: Chenopodium album - were cultivated and integrated as a fraction of the eastern agricultural complex before the maize became popular. The fat hen, widespread in the northern hemisphere, produces green edible seeds quite similar to quinoa, but proportionally in smaller quantities.
