White Quinoa

White quinoa

Quinoa (pronounced keen-wah) and other ancient grains, such as amaranth, barley and spelt are increasingly spreading due to their wide range of health benefits. 

Quinoa is one of the most famous "superfoods" in the world. Rich in proteins, fiber and mineral salts, it does not contain gluten.  

Quinoa is the seed of a herbaceous plant belonging to the Chenopodiaceae family that has its origins in the Andes of South America and to which beetroot and spinach also belong. Cultivated for over 5000 years, the Incas called it "the mother of seeds", thus giving it a sacred role that made it a symbol of their civilization. There are hundreds of types of quinoa grown, but the most common versions available in stores are white, red and black quinoa. 

Botanically, quinoa is not classified as wheat. It is a pseudo-cereal. This means that it is a non-herbaceous plant used in almost the same way as other cereals with a similar nutritional profile. Pseudo-grain seeds can be ground and ground into flour just like other cereals. However, nutritionally, quinoa is considered a whole grain. Whole grains include the whole intact wheat seed without removing any of its parts. Conversely, when grains are ground or refined such as white bread, white rice, and white paste, they have been processed to create a lighter, lighter texture. This process removes most of the fiber and important nutrients. Whole grains, such as quinoa, provide vitamins, minerals, and essential fiber. These help regulate the digestive system, prolonging the sense of satiety.

Quinoa: Benefits and Properties

Recently the scientific world has shown a lot of interest in quinoa, considering it extremely nutritious and healthy. Now widespread all over the world, even in Italy, its main peculiarity is that it does not contain gluten, which makes it usable as a meal by those suffering from celiac disease. 

Quinoa is a complete protein.

Rich in protein, quinoa therefore contains amino acids, but also minerals important for health (potassium, magnesium, iron, zinc), polyunsaturated fats and fiber (the latter is essential for the proper functioning of the intestine). Among the vitamins present in the composition of quinoa stands out the E, an excellent antioxidant, but also the B vitamins, in particular folic acid and riboflavin. 

It is one of the few plant foods that are considered a complete protein, containing all nine essential amino acids - these are the amino acids that our bodies cannot produce and, therefore, need to consume. This makes quinoa a great dietary choice for vegetarians and vegans. 

High fiber. Quinoa's high fiber content can help improve blood sugar control. Due to the high fiber content of quinoa compared to other grains, it helps reduce the risk of a number of health conditions. These conditions include constipation, heart disease (lowering blood pressure and reducing cholesterol) and hemorrhoids. High-fiber diets have been shown to help improve blood sugar control. This can be helpful for people with diabetes or prediabetes. In addition, high-fiber diets tend to promote a healthy weight because fiber helps you feel fuller for longer, potentially reducing your overall food intake. 

Presence of Antioxidants. Quinoa provides a greater amount of antioxidants than other common grains used in a gluten-free diet. Most gluten-free products consist of corn, rice, or potato flour, and they lack the nutrients that products incorporating quinoa can provide. 

Manganese. One cup of cooked quinoa contains almost a third of the recommended daily dose of manganese. Manganese is essential for development, metabolism and antioxidant system. This element is also vital for the proper functioning of many enzymes. 

Presence of Iron. Iron is necessary for a number of processes in the human body. For example, it is an essential component of hemoglobin, the compound that carries oxygen in our blood. Maintaining adequate levels of iron is essential for health. 

Lysine. Lysine is important for protein synthesis. Although deficiency is rare, it can cause a number of medical problems because it is so widely used in the body. Quinoa contains more lysine than any other grain. 

Among the other benefits of Quinoa: 

- Improves the circulatory system, intestines and muscles; 

- Fights cancer;

- Prevents osteoporosis (thanks to the presence, among other things, of magnesium); 

- It has a high satiating power, without weighing it down (it can be included in low-calorie diets); 

- Improves the functionality of brain cells and is excellent against migraines; 

- Energizing; Decreases gastric acidity, counteracts gastritis and ulcer; 

- It can be taken by celiacs and diabetics. 

Quinoa: Its use in the kitchen

As already mentioned above, there are various types of quinoa, the most widespread and known are red quinoa and white quinoa. The difference essentially lies in the cooking times that are greater in red quinoa, excellent for rich salads, but also combined with other preparations; white quinoa is prepared in 15/20 minutes, has a more neutral flavor and is good especially for soups. It is recommended to rinse the quinoa well before preparing for cooking to eliminate the slightly bitter taste that derives from the presence of saponins (a characteristic substance of this plant).