Is quinoa really a "superfood" that helps with weight control?

1. What is Quinoa

Although quinoa is called "wheat", it is not a grain, but the seed of a flowering plant.

It belongs to the Chenopodiaceae family, along with spinach and beets.

Quinoa seeds are oval tablet-shaped.

The colors include purple, red, yellow, green, etc. Currently, the most common quinoa on the market are white, red and black.

It is native to the Andes region of South America and has been cultivated for thousands of years.

In 2017, as a seed that is not a grain, it was selected as one of the 10 good grains in China.

In recognition of quinoa's contribution to the global food crisis, the Food and Agriculture Organization of the United Nations designated 2013 as the "International Year of Quinoa".

From then on, quinoa was labeled as a "superfood" and embarked on the "road to counterattack" from "grassroots" to "tall, handsome and rich".

Many bloggers and big Vs are recommending them, saying that they have high nutritional value and can help with weight loss and muscle building, and are especially suitable for fitness enthusiasts.

Of course, the price is far higher than that of ordinary grains.

2. Nutritional value of quinoa As a popular food on the Internet, quinoa is highly sought after by everyone. Is it really more nutritious than ordinary food?

Its nutrients vary depending on the variety.

But overall, it does have some small advantages over most foods.

Advantage 1: The protein and fat content is higher than most grains

Advantage 2: On average, minerals and B vitamins are more abundant than ordinary grains

Advantage 3: Nutrients are relatively less affected by the processing process

Its nutrients are mainly concentrated in the germ part, which are the small sprouts that float out when cooked.

This germ, which is easy to separate from the tissue, is the secret of quinoa's high nutritional value.

Some nutrients in common grains (such as the rice we eat), including B vitamins and dietary fiber, are lost during processing.

But for quinoa, the peeling process has relatively little impact on nutrients.

Therefore, using quinoa to replace refined grains is still a good choice.

Advantage 4: Essential amino acids are relatively balanced

Most grains are low in the essential amino acid lysine.

The content of eight essential amino acids in quinoa exceeds the recommended value.

3. Is quinoa worth buying? Seeing this, many friends will think that quinoa is really great!!!

Don’t rush to try it. Although quinoa has good nutritional value, it also has some disadvantages.

Compared to some beans and whole grains, its nutritional profile is not very good, and it is not as magical as described on the Internet.

Consider the price:

Eh? It seems that oats and beans are more cost-effective~

Some friends also think:

Among these grains with good nutritional value, quinoa has the highest price, so it should be the best choice.

Then you are wrong.

Currently, the better producing areas for imported quinoa are Bolivia, Ecuador, Chile and Peru in South America.

Since being introduced into China, it has been planted in Tibet, Gansu, Qinghai, Shanxi, Yunnan, Inner Mongolia and other places, but the overall yield is still relatively low.

Therefore, quinoa is expensive not only because of its nutritional value, but mainly because its domestic production is too low.

Since the yield is low and the price is high, why does FAO only recommend quinoa among so many excellent crops?

This decision was made based on a number of considerations:

Adaptation to climate change

Tolerance

Low planting cost

Environmentally friendly

Humanism

......

Overall, whether quinoa is worth buying actually depends on your personal choice.

If you find quinoa within your price range, it is indeed a good grain choice.

If you think the prices are too high and you cannot afford it, you can still get nutrition through a diverse food composition.

4. How to eat quinoa: Quinoa has a very delicate taste, with a nutty and earthy aroma.

But some people think quinoa is bitter and not tasty.

The key reason is that the pre-processing is not in place.

The surface of quinoa is covered with a layer of saponin, which is slightly toxic and has a bitter taste.

If consumed directly without processing, it will irritate the human intestine and hinder the absorption of certain nutrients.

Fortunately, most of the wheat sold on the market now has the bitter outer layer removed, so it does not have a significant impact on the taste.

If you feel that the quinoa you cook is a bit bitter, you can soak and scrub it several times before cooking, and try to remove the saponin as thoroughly as possible.

In addition, there are three colors of quinoa that are more common on the market: white, black, and red.

The different pigments in their seed coats lead to differences in color, but the overall nutritional differences are not significant.

You can choose the appropriate color of quinoa according to your personal taste preferences:

White quinoa has a softer texture

Black quinoa has a slightly crispy texture

Red quinoa tastes chewier

In summary, quinoa has a relatively comprehensive nutritional value and can be considered an excellent whole grain.

If your wallet can afford it, you can use it to make porridge, steamed rice, salads, pizza, sushi, healthy snacks, and fried rice.

It can even be added to yogurt/milk and eaten together.

If you think it is too expensive, then choosing other grains (oats, beans) to eat together is also a very good choice.

After all, whether food is "super" enough depends entirely on how you pair it.