The benefits of Quinoa

Quinoa differs from traditional cereals such as rice and at wheat. Rather, it is considered a “pseudo-cereal.” Quinoa is well known because it contains a large quantity of high-quality proteins, polyunsaturated fatty acids and many micronutrients. Thanks to its nutritional composition, somewhat different from that of other cereals, and its unique taste, its inclusion in the diet allows you to bring variety to the menu.

Active ingredients and properties

Importance of grain products

Grain products are of great importance to our diet. One of Health Canada's dietary recommendations for the health of Canadians advises giving "the greatest proportion to cereals, breads and other grain products as well as vegetables and fruits."¹. The Canada's Food Guide to Healthy Eating takes this recommendation into account and insists on the choice of cereal products whole or enriched seeds². American authorities, for their part, recommend that at least half of the cereal products consumed be whole grain.³.

Epidemiological studies and benefits of whole grains

These recommendations are based on the results of certain epidemiological studies which indicate that the consumption of whole grains would be linked to a lower risk of cardiovascular diseases and of diabetes⁴, of some cancers^5,6 andobesity^7,8. These beneficial effects would be linked to the synergy between the numerous compounds contained in whole grain cereal products, such as fiber, antioxidants, vitamins and minerals. As the majority of these compounds are contained in the bran and germ⁹, it is advantageous to consume the least refined cereals possible.

Dietary fiber

Fiber in quinoa

A 125 ml serving of cooked quinoa contains an amount of fiber that is close to that of a slice of whole wheat bread or that of 125 ml of cooked brown rice. The types of fiber found in quinoa flour could improve the digestion and absorption of this “pseudo-cereal” in the large intestine.^10,11. These fibers promote healthy digestion and contribute to a lasting feeling of fullness, making them an excellent choice for a nutritious salad or light side dish.

Benefits of soluble and insoluble fiber

Generally speaking, a diet rich in soluble fiber can help in the treatment of cardiovascular diseases and of type 2 diabetes by normalizing blood levels of cholesterol, glucose and insulin¹². Insoluble fiber, for their part, helps maintain adequate intestinal function. A diet rich in fiber is also associated with a lower risk of colon cancer¹². Finally, even if they do not contain calories, a high intake of total fiber would provide a greater feeling of satiety.¹².

Proteins

Quinoa protein content and quality

Quinoa contains approximately 15% protein and its amino acid composition is better balanced than that of the majority of other cereals, such as millet, sorghum, rice, wheat and corn^10,13-15. Proteins are mainly used to form, repair and maintain tissues in good condition, such as skin, muscles and bones. They are also used in the formation of digestive enzymes and hormones.

Comparison with dairy proteins

The Food and Agriculture Organization of the United Nations (FAO) observed that the proteins in quinoa, with or without saponins¹⁶ (see below for the definition of saponins), would be equivalent, in terms of quality, to those contained in whole milk powder^14,17. However, this does not mean that quinoa can replace milk and dairy products in a balanced diet. Quinoa and milk come from two different food groups, each providing essential nutrients to the body. Quinoa is rich in essential amino acids. An amino acid is said to be essential when the body cannot produce it itself and must be supplied through food. Quinoa has a high content of lysine, an amino acid often missing from grain products like wheat and corn. Quinoa also has a good content of methionine, in cystine, in arginine, in histidine and in isoleucine, which would make it a perfect complement to legumes that have a low proportion of some of these essential amino acids^15,17,18. Quinoa has a low percentage of prolamins (a type of protein), which indicates that it is gluten free and therefore interesting for people who suffer from celiac disease¹⁵. In a satiety study, consuming quinoa before a meal did not produce a more satiating effect than consuming a similar amount of rice, despite having a higher protein (as well as fiber) content.¹⁹. Certain macronutrients including proteins have a greater satiating effect than others^20-23. Quinoa, given its high protein content, could therefore potentially have an effect on satiety and therefore on food intake compared to other cereals. This hypothesis deserves further study.

Most important nutrients

Quinoa, as a good source of vitamins, is rich in various essential nutrients for the body:

• Manganese: Quinoa is a excellent source of manganese for women and one good source for theman, their needs being different. Manganese acts as cofactor of several enzymes which facilitate a dozen different metabolic processes. It also helps prevent damage caused by free radicals.
• Iron: Quinoa is a good source of iron for theman and a normal source for women; their needs being different. Every cell in the body contains iron. This mineral is essential for the transport of oxygen and the formation of red blood cells in the blood. It also plays a role in the production of new cells, hormones and neurotransmitters (messengers in nerve impulses).
• Copper: Quinoa is a good source of copper. As a constituent of several enzymes, copper is necessary for the formation of hemoglobin and collagen (a protein used for tissue structure and repair) in the body. Several copper-containing enzymes also contribute to the body's defense against free radicals.
• Phosphorus: Quinoa is a source of phosphorus (see our factsheet Ranking of nutrients Phosphorus). The second most abundant mineral in the body after calcium, phosphorus plays an essential role in the formation and maintenance of healthy bones and teeth. In addition, it participates, among other things, in the growth and regeneration of tissues and helps maintain normal pH blood. Finally, phosphorus is one of the constituents of cell membranes.
• Magnesium: Quinoa is a source of magnesium. Magnesium participates in bone development, protein construction, enzymatic actions, muscle contraction, dental health and the functioning of the immune system. It also plays a role in energy metabolism and the transmission of nerve impulses.
• Zinc: Quinoa is a source of zinc. Zinc participates in particular in immune reactions, the production of genetic material, the perception of taste, the healing of wounds and the development of the fetus. It also interacts with sex and thyroid hormones. In the pancreas, it participates in the synthesis (production), storage and release of insulin.
• Vitamin B2: Quinoa is a source of vitamin B2. This vitamin is also known as riboflavin. Like vitamin B1, it plays a role in the energy metabolism of all cells. In addition, it contributes to the growth and repair of tissues, the production of hormones and the formation of red blood cells.

Organic quinoa can be incorporated into a wide variety of recipes, such as meal bowls, hot dishes or desserts. Its simple and quick preparation makes it a versatile ingredient for a healthy and balanced diet.

Source: HealthPassport.net