A food that has been known for more than 5000 years and has increased in popularity in recent years.quinoa. Of course, marketing strategies have a big impact on this. The United Nations' declaration of 2013 as the world quinoa year also has an impact on its recognition in the world. But the biggest impact is the nutritional content of quinoa.
Quinoa, which is considered a pseudo-grain, contains high levels of fiber, vitamins, minerals and antioxidants. It's also an excellent source of protein and naturally gluten-free. With this feature, it is the most important food source for both vegetarians and those who do not eat gluten.
Quinoa comes in different colors such as white, black and red. One of the most consumed varieties is the subject of our article. red quinoa...
What is red quinoa?
Red quinoa, a plant native to South America chenopodium It is obtained from quinoa.
Uncooked red quinoa, It looks flat and oval. When cooked, it puffs up into small spheres. Red quinoa sometimes it can be purple in color.
Because it is naturally gluten-free celiac disease or those with gluten sensitivity can easily eat it.
Red quinoa nutritional value
Red quinoa Rich in fiber, protein and many important vitamins and minerals. In particular, a good manganese, Virgin, phosphorus ve magnesium source.
One bowl (185 grams) cooked red quinoaIts nutritional content is as follows:
Calories: 222
Protein: 8 grams
Carbs: 40 grams
Fiber: 5 grams
Sugar: 2 grams
Fat: 4 grams
Manganese: 51% of the Daily Value (DV)
Copper: 40% of the DV
Phosphorus: 40% of the DV
Magnesium: 28% of the DV
Folate: 19% of the DV
Zinc: 18% of the DV
Iron: 15% of the DV
Nine essential amino acid Quinoa is one of the few plant foods that contains all of it. Because, red quinoais considered to be a complete protein.
red quinoa calories and nutritionally equivalent to quinoa of other colors. Its distinguishing feature is the concentration of plant compounds. Plant compounds called betalains give quinoa its red color.
What Are the Benefits of Red Quinoa?
Rich antioxidant content
Regardless of its color, quinoa is a good source of antioxidants.
It has the highest antioxidant capacity among quinoa varieties. red quinoa.
It is particularly rich in flavonoids, plant compounds that have antioxidant, anti-inflammatory and cancer-protective properties.
Red quinoaThe flavonoids and their benefits are as follows:
Kaempferol: This antioxidant reduces the risk of chronic diseases such as heart disease and some cancers.
Quercetin: QuercetinIt protects against diseases such as Parkinson's disease, heart disease, osteoporosis and certain types of cancer.
Preventing heart disease
Red quinoaBetalains play an important role in heart health. It also protects heart health due to its cereal properties.
eating grain, heart diseasereduces the risk of death from cancer and obesity.
Red quinoais high in fiber. It contains both insoluble and soluble fiber.
Soluble fiber absorbs water and turns into a gel-like substance during digestion. With this feature, it provides a feeling of satiety. It improves heart health by lowering cholesterol.
Insoluble fiber helps maintain intestinal health and plays a role in preventing diabetes.
Red quinoa and weight loss
Thanks to its protein and fiber content red quinoaIt makes you feel full for a long time.
Slimming Red Quinoaor another reason why it helps; ghrelinIt has a positive effect on hormones that play a role in appetite, such as peptide YY and insulin.
Fight against cancer
Red quinoaIt has cancer-fighting properties as it defends the body against free radicals.
Red quinoa It also contains the antioxidant quercetin, which may help inhibit the spread of certain cancer cells.
Intestinal health
Red quinoa, It acts as a prebiotic. PrebioticsIt acts as fuel for the beneficial bacteria that live in our guts.
Prebiotics support gut health by balancing the good and bad bacteria in the gut.
Bone health
Manganese, magnesium and phosphorus content because of red quinoaprevents osteoporosis.
A type that improves bone health omega 3 fatty acid It is also rich in ALA.
Diabetes
Eating foods rich in manganese reduces the risk of diabetes by balancing blood sugar.
Glutensiz
Red quinoa it is gluten free. Therefore, celiac disease or gluten intolerance People can eat with peace of mind.
How to eat red quinoa?
Red quinoaMore nutritious than other varieties. It is the most used variety in salads. You can also use it instead of rice in pilafs.
Red quinoa It is prepared similarly to other varieties. Boil 1 cup (170 grams) of red quinoa using 2 cups (470 ml) of water. It is generally boiled in water at a ratio of 2:1 by volume.
What are the harms of red quinoa?
Some people may be allergic to quinoa. These people may experience allergic symptoms such as abdominal pain, skin itching or skin rash.
Some are sensitive to the saponins found in quinoa. In this case, soak the quinoa in water for at least 30 minutes and wash it thoroughly before cooking to reduce its saponin content.
