How to Evaluate and Combine Plant-based Protein Sources
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Quinoa, a plant food derived from the seeds of a South American plant, has gained popularity in recent years due to its impressive nutritional profile. This article explains the properties of quinoa, its nutritional benefits, and its potential in various diets.
Quinoa is an annual herbaceous plant, usually 1-2 m tall, belonging to the Amaranthaceae family. It has large, hairy, and lobed leaves, and the central stem can be green, red, or purple. Quinoa bears fruit in a panicle containing small seeds, quite similar to those of millet.
Quinoa, a plant native to South America, is a pseudocereal that produces starchy seeds. These seeds have been a primary source of nutrition for local ethnic groups historically. Although not a true cereal, quinoa falls into the category of foods rich in starch, thus high in calories, dietary fiber, and certain minerals and vitamins. It also contains proteins of medium biological value. Compared to most grains, it offers more protein, calcium, phosphorus, and iron. Significantly, quinoa is gluten-free, making it suitable for those following a gluten-free diet.
Quinoa seeds contain saponins, which have a bitter taste. To make the seeds edible, they need to be processed to remove the fibrous coating containing these saponins. In culinary practices, quinoa is prepared similarly to other starchy seeds.
Quinoa is rich in starch, dietary fiber, and, if whole, also in magnesium and niacin. It provides significant energy primarily from carbohydrates, followed by proteins, and a small amount of lipids. The protein content in quinoa is higher than that in wheat, corn, and potatoes, but lower than oats, buckwheat, dark rice, and legumes.
The carbohydrates in quinoa are primarily complex, and the fatty acids are unsaturated. It is rich in dietary fiber and does not contain cholesterol. It provides good concentrations of phosphorus, calcium, iron, magnesium, and zinc. The bioavailability of these minerals, however, can be compromised by anti-nutritional molecules present in plant-based foods.
Quinoa also contains modest concentrations of water-soluble vitamins of the B complex such as thiamine (vitamin B1), riboflavin (vitamin B2), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), and folates. The content of fat-soluble vitamin E is low but not insignificant.
Quinoa can be included in most diets due to its high nutritional value. It is suitable for daily consumption in moderate portions. Its high fiber content makes it satiating and gives it a medium-low glycemic and insulin index, making it a better choice than most cereals, especially refined ones, in diets against metabolic diseases and overweight.
Quinoa's protein composition satisfies human needs for essential amino acids, making it especially recommended in a vegan diet. The abundance of fiber in quinoa has numerous health benefits, including preventing constipation, reducing cholesterol levels, and potentially preventing certain cancers of the large intestine.
Being gluten-free, quinoa is suitable for those with celiac disease. It also has no contraindications in cases of lactose and gluten intolerance.
Quinoa has a variety of uses in the kitchen. The edible portion is mainly the fresh, dried, or sprouted seeds, provided they are free of saponins. Dried quinoa can be consumed whole or ground to make flour. It can also be used to make a drink called quinoa milk. The leaves of quinoa can also be consumed, either blanched or sautéed, serving as a side dish.
In conclusion, quinoa is a versatile and nutritionally dense food that can be a beneficial addition to various diets. Its high protein and fiber content, along with its rich mineral and vitamin profile, make it a valuable food source. Whether you're following a vegan diet, a gluten-free diet, or just looking to diversify your meals, quinoa is a great option to consider.