What is quinoa?
“Quinoa is a plant native to the Andes that grows in Bolivia and Peru. Only the seed is eaten from this herbaceous plant. Nutritionally, it is considered a starch. It is a slow sugar which provides carbohydrates, fibers and proteins ”, explains Béatrice Benavent-Marco, dietitian nutritionist.
The health benefits of quinoa
Among the many health benefits of quinoa, we especially remember its high protein content (about 13 grams per 100 grams). “In addition, the proteins of quinoa are more easily assimilated than those of most legumes (lenses) ”Recalls Béatrice Benavent-Marco. In addition, quinoa is rich in fibers (6 grams per 100 grams), excellent for regulating transit and blood sugar levels. As for quinoa fats, no problem since the majority of the 5.8 grams of lipids are among others omega-3, so-called essential fatty acids, that is to say they cannot be synthesized by our body. They have multiple benefits, whether at the heart, vascular or even brain level. Quinoa is a starchy food that contains 69 grams of complex sugars. “But the presence of fibers makes it possible to lower glycemic index», Explains Béatrice Benavent-Marco.
What place for quinoa in our diet?
However, be careful not to erect it as a superfood, as it was perhaps too the case. “Quinoa is not a miracle food that cures all ailments” reminds Béatrice Benavent-Marco, dietician nutritionist. “It is a starch that must be consumed as such in a varied diet. However, since it does not contain gluten, it is therefore suitable for gluten intolerant.
How to cook quinoa and how to taste it?
Today, it is no longer stuck in organic stores between chia seeds and squash seeds. It is found in most supermarkets in the starchy aisle. To cook it, nothing could be simpler, it can be adapted to your liking. First of all, remember to rinse it well before cooking. Then, count about 80g of quinoa per person and then cook it in 1.5 to 2 times its volume of boiling water according to the desired cooking. Continue cooking the quinoa for 10 minutes and then let it sit for 5 minutes so that it takes time to swell. Quinoa can be eaten hot or cold, in salads, as an accompaniment or even as a risotto.
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