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Quinoa seeds

Quinoa Seeds

About Quinoa Seeds

Quinoa is a 7,000-year-old plant that originated in the mountainous regions of South America. While it is commonly known as an “ancient grain,” quinoa is technically not a grain or cereal grain, but a seed, and does not contain gluten.

After its explosive rise to the top of the worldwide eye on healthy nutrition, quinoa nutrition was recognized by the United Nations in 2013 as a potential factor in “eradicating hunger, malnutrition and poverty.” Because quinoa has a broad nutritional profile and is easy and inexpensive to cultivate, the UN declared 2013 the “Year of Quinoa.” Whether you’re searching for a quality gluten-free carbohydrate, or just interested in why quinoa is the subject of so much hype, you’ll be excited to see what it can do for you.

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About Quinoa Seeds
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Quinoa is staple whole grain for many people for multiple reasons:

• First, it takes less time to cook than other whole grains and even cooks quicker than rice: Quinoa takes just 10 to 15 minutes to cook.

• Second, quinoa tastes great on its own, unlike other whole grains such as millet or teff. Add a bit of olive oil, sea salt and lemon juice or a bit of garlic and you're good to go. Add a touch of nutritional yeast or Parmesan cheese and you've got yourself a meal. Or at least a side dish.

• Finally, of all the whole grains, quinoa has the highest protein content, so it's perfect for vegetarians and vegans. Quinoa provides all nine essential amino acids, making it a complete protein.

• Need a fourth reason to love quinoa? Quinoa is a gluten-free and cholesterol-free whole food, is kosher for Passover and is almost always organic.

Culinary ethnologists will be interested to know that quinoa was a staple food for thousands of years in the Andes region of South America as one of just a few crops the ancient Incas cultivated at such high altitude. As such, quinoa is generally agreed to be an ancient grain -- that is, it is cultivated the same way now that is was millennia ago.

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Nutrition Quinoa

Nutrition Value of Quinoa

This is the nutrient content in 1 cup (185 grams). This applies to cooked quinoa:
  • Protein: 8 grams.
  • Fiber: 5 grams.
  • Manganese: 58% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 28% of the RDA.
  • Folate: 19% of the RDA.
  • Copper: 18% of the RDA.
  • Iron: 15% of the RDA.
  • Zinc: 13% of the RDA.
  • Potassium: 9% of the RDA.
  • Over 10% of the RDA for vitamins B1, B2 and B6.
  • Small amounts of calcium, B3 (niacin) and vitamin E.

How to eat Quinoa seeds:

Quinoa is very easy to cook. You can prepare quinoa much like the way you would prepare rice. Cover it with water or vegetable broth and simmer it over medium heat until soft, about 15 minutes, giving it a couple quick stirs.

Or, place 1 part quinoa to 2 parts water in your rice cooker.

What to Do with Quinoa

One of the most popular ways to prepare quinoa is to add some veggies and a dressing to make an easy quinoa salad. You could also try swapping out white rice for quinoa alongside any kind of vegetable stir-fry, or substituting it in any fried rice dish. Quinoa also makes a great hot breakfast cereal, similar to oatmeal. Here are seven ways to eat quinoa for breakfast and more ways to cook quinoa, including what to do with leftover quinoa.

Use quinoa in just about any recipe calling for rice or another whole grain, such as rice salads, couscous recipes or pilafs. You could try keeping some cooked quinoa on hand to toss into salads, or keep some ready to go in your freezer to add to just about anything.

Proven Health Benefits of Quinoa

Quinoa is one of the world's most popular health foods. Quinoa is gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids. It is also high in fiber, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.

Here are 11 health benefits of quinoa:

1. Very Nutritious

  • Quinoa is a grain crop that is grown for its edible seeds. It is pronounced KEEN-wah.
  • It technically isn't a cereal grain, but a pseudo-cereal
  • In other words, it is basically a "seed" which is prepared and eaten similarly to a grain.
  • Quinoa was an important crop for the Inca Empire back in the day. They referred to it as the "mother of all grains" and believed it to be sacred.
  • It has been consumed for thousands of years in South America, although it only became trendy and reached "superfood status" a few years ago.
  • These days, you can find quinoa and products made with it all over the world, especially in health food stores and restaurants that emphasize natural foods.
  • There are three main types: white, red and black.

This is coming with a total of 222 calories, with 39 grams of carbs and 4 grams of fat. It also contains a small amount of omega-3 fatty acids. Quinoa is non-GMO, gluten-free and usually grown organically. Even though technically not a grain, it still counts as a whole grain food. NASA scientists have been looking at it as a suitable crop to be grown in outer space, mostly based on its high nutrient content, ease of use and how easy it is to grow The year 2013 was actually called "The International Year of Quinoa" by the United Nations (UN), based on its high nutrient value and potential to contribute to food security worldwide Bottom Line: Quinoa is an edible seed that has become very trendy among health conscious people. It is loaded with many important nutrients.


2. Contains The Plant Compounds Quercetin And Kaempferol

The health effects of real foods go way beyond the vitamins and minerals we're all familiar with. There are thousands of trace nutrients in there, some of which are extremely healthy. This includes interesting molecules called flavonoids, which are plant antioxidants that have been shown to have all sorts of beneficial effects on health. Two flavonoids that have been particularly well studied are quercetin and kaempferol, and they happen to be found in large amounts in quinoa

In fact, the quercetin content of quinoa is even higher than typical high-quercetin foods like cranberries These important molecules have been shown to have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects in animal studies By including quinoa in your diet, you will significantly increase your total intake of these (and other) important nutrients.

Bottom Line: It contains large amounts of flavonoids, including quercetin and kaempferol. These are potent plant antioxidants with numerous health benefits.

3. Very High in Fiber, Much Higher Than Most Grains

Another important benefit of quinoa is that it is high in fiber. One study that looked at 4 varieties of quinoa found a range of between 10 and 16 grams of fiber, per every 100 grams This equals 17-27 grams per cup, which is very high, more than twice as high as most grains. Boiled quinoa contains much less fiber, gram for gram, because it absorbs so much water. Unfortunately, most of the fiber is insoluble fiber, which doesn't appear to have the same health benefits as soluble fiber.

That being said, the soluble fiber content is about 2.5 grams per cup (or 1.5 grams per 100 grams), which is still decent. There are numerous studies showing that soluble fiber can help reduce blood sugar levels, lower cholesterol, increase fullness and help with weight loss

Bottom Line: Quinoa is much higher in fiber than most grains, with one source finding 17-27 grams of fiber per cup.

4. Gluten-Free And Perfect For People With Gluten Intolerance

According to a 2013 survey, about a third of people in the U.S. are currently trying to minimize or avoid gluten. A gluten-free diet can be healthy, as long as it is based on foods that are naturally gluten free. The problems arise when people eat "gluten free" foods made with refined starches instead. These foods are no better than their gluten-containing counterparts, because gluten free junk food is still junk food.

Many researchers have been looking at quinoa as a suitable ingredient in gluten-free diets, for people who don't want to give up staples like breads and pasta. Studies have shown that by using quinoa instead of typical gluten-free ingredients like refined tapioca, potato, corn and rice flour, it can dramatically increase the nutrient and antioxidant value of the diet.

Bottom Line: Quinoa is naturally free of gluten and using it instead of typical gluten-free ingredients can increase the antioxidant and nutrient value of a gluten-free diet.

5. Very High in Protein, With All The Essential Amino Acids

Protein is made out of amino acids. Some of them are termed "essential" because we can not produce them and need to get them from the diet. If a food contains all the essential amino acids, it is seen as a "complete" protein. The problem is that many plant foods are deficient in certain essential amino acids, such as lysine.

However, quinoa is an exception to this, because it contains all the essential amino acids. For this reason, it is an excellent source of protein. It has both more and better protein than most grains With 8 grams of quality protein per cup, quinoa is an excellent plant-based protein source for vegetarians and vegans.

Bottom Line: It is high in protein compared to most plant foods. It also contains all the essential amino acids that we need.

6. Has a Low Glycemic Index, Which is Good For Blood Sugar Control

The glycemic index is a measure of how quickly foods raise blood sugar levels. It is known that eating foods that are high on the glycemic index can stimulate hunger and contribute to obesity Such foods have also been linked to many of the chronic, Western diseases that are so common today, like type 2 diabetes and heart disease Quinoa has a glycemic index of 53, which is considered low However, it's important to keep in mind that it is still pretty high in carbs, so it is not a good choice for a low-carb diet.

Bottom Line: The glycemic index of quinoa is around 53, which is considered low. However, it is still relatively high in carbohydrates.

fatty acids

7. High in Important Minerals Like Iron And Magnesium

There are many nutrients in the modern diet that people tend to be lacking in. This is particularly true of some minerals, especially magnesium, potassium, zinc and (for women) iron. Interestingly, quinoa is very high in all 4 minerals. It is particularly high in magnesium, with one cup having about 30% of the RDA. The problem is that it also contains a substance called phytic acid, which can bind these minerals and reduce their absorption However, by soaking and/or sprouting the quinoa before cooking it, you can reduce the phytic acid content and make these minerals more bioavailable. Quinoa is also pretty high in oxalates, which reduce the absorption of calcium and can cause problems for certain individuals with recurring kidney stones.

Bottom Line: Quinoa is very high in minerals, but the phytic acid can partly prevent them from being absorbed. Soaking or sprouting degrades most of the phytic acid.

8. Has Beneficial Effects on Metabolic Health

Given the high amount of beneficial nutrients, it makes sense that quinoa could lead to improvements in metabolic health. Although this needs to be studied more thoroughly, I did find two studies (one in humans, the other in rats) that examined the effects on metabolic health. The human study found that using quinoa instead of typical gluten-free breads and pastas significantly reduced blood sugar, insulin and triglyceride levels The rat study found that adding quinoa to a diet high in fructose almost completely inhibited the negative effects of fructose

Bottom Line: Two studies, one in humans and the other in rats, show that quinoa can improve metabolic health. This includes lower blood sugar and triglyceride levels.

9. Very High in Antioxidants

Quinoa also happens to be very high in antioxidants. Antioxidants are substances that neutralize free radicals and are believed to help fight aging and many diseases. One study looked at antioxidants in 10 foods: 5 cereals, 3 pseudocereals and 2 legumes. Quinoa had the highest antioxidant content of all 10 Allowing the seeds to sprout seems to increase the antioxidant content even further.

Bottom Line: Quinoa appears to be very high in antioxidants, which are increased even further after the seeds are sprouted.

10. May Help You Lose Weight

In order to lose weight, we need to take in fewer calories than we burn. It is known that certain properties of foods can facilitate this process, either by boosting metabolism (increasing calories out) or reducing appetite (lowering calories in). Interestingly, quinoa has several such properties. It is high in protein, which can both increase metabolism and reduce appetite significantly. The high amount of fiber should also help to increase feelings of fullness, making you eat fewer calories overall. The fact that quinoa has a low glycemic index is another important feature, but choosing such foods has been linked to reduced calorie intake. Although there is currently no study that looks at the effects of quinoa on body weight, it seems intuitive that it could be a useful part of a healthy weight loss diet.

Bottom Line: Quinoa is high in fiber, protein and has a low glycemic index. These properties have all been linked to weight loss and improved health.

11. Easy to Incorporate Into The Diet

The last one is not a health benefit, but still incredibly important. It is the fact that quinoa is very easy to incorporate into your diet. It is also tasty and goes well with many foods. Depending on the type of quinoa, it can be important to rinse it with water in order to get rid of saponins, which are found on the outer layer and can have a bitter flavor. However, some brands have already been rinsed, so this may not be necessary. You can buy quinoa in most health food stores and many supermarkets.

It can be ready to eat in as little as 15-20 minutes:

  • Put 2 cups of water in a pot, turn up the heat.
  • Add 1 cup of raw quinoa, with a dash of salt.
  • Boil for 15-20 minutes.
  • Eat

It should now have absorbed most of the water and gotten a fluffy look. If done right, it should have a mild, nutty flavour and a satisfying crunch. Then there are dozens of other delicious ways to use quinoa.

Certificate of Analysis


Q. Is Quinoa good?

A. As a complete protein, quinoa contains all nine essential amino acids – including the elusive lysine and isoleucine acids, which most other grains lack. Naturally high in dietary fibre, quinoa is a slowly digested carbohydrate, making it a good low-GI option.

Q. Which quinoa is the best?

A. Red quinoa (which takes on a brownish hue when cooked) has a richer taste, slightly chewier texture, and somewhat nuttier flavour compared to white quinoa. It's often the quinoa of choice for cold salads as it holds its shape better during cooking.

Q. Is quinoa high in carbohydrates?

A. One-half cup of cooked quinoa contains 111 calories, 4 grams of protein, about 2 grams of fat and almost 20 grams of carbohydrates. Low-carb diets count only "net" carbs -- total grams of carbs minus grams of fiber. Because nearly 3 grams of the carbs in quinoa are from fiber, it contains 17 net grams of carbs.

Q. Is Quinoa better for you than rice?

A. Both foods' calories come primarily from their carbohydrate content, and a serving of brown rice or quinoa offers 22 or 20 grams of carbohydrates, respectively. However, quinoa offers more dietary fiber and protein than brown rice, so it should make for a more filling addition to your diet than brown rice.

Q. Is Quinoa good for you to lose weight?

A. Although there is currently no study that looks at the effects of quinoa on bodyweight, it seems intuitive that it could be a useful part of a healthy weight loss diet. Bottom Line: Quinoa is high in fiber, protein and has a low glycemic index. These properties have all been linked to weight loss and improved health.

Q. How much quinoa can you eat per day?

A. As for how much quinoa per day/meal, for adults, Caito recommends ½-1 cup permeal cooked. “I'm not so concerned with how many times per day, just the portion size per meal. ” For children ages 2-13, McAlpine recommends 3-6 ounces of grains daily, depending on age, sex and activity level.

Q. What type of quinoa is healthier?

A. Cooks report that red quinoa holds its shape after cooking a bit better than white quinoa, making it more suitable for cold salads or other recipes where a distinct grain is especially desirable. A bit earthier and sweeter than white quinoa, black quinoa keeps its striking black color when cooked.

Q. What are the health benefits of eating quinoa?

A. Here are seven health benefits of quinoa:

• Quinoa is one of the most protein-rich foods we can eat.
• Quinoa contains almost twice as much fiber as most other grains.
• Quinoa contains Iron.
• Quinoa contains lysine.
• Quinoa is rich in magnesium.
• Quinoa is high in Riboflavin (B2).
• Quinoa has a high content of manganese.

Q. Is Quinoa safe?

A. Quinoa is actually not a grain. It is a pseudo cereal seed used by many as a gluten free substitute. With the popularity of the gluten free diet on the rise, interest in quinoa has skyrocketed, and it is being touted as a safe and healthy alternative to wheat, barley, rye and other gluten containing grains.

Q. Is oatmeal or quinoa better for you?

A. Oats vs quinoa for health, energy and performance. Actually it is not really a grain, the part we eat is the edible seed of the quinoa grain crop, although the nutritional composition is similar to that of other grains so it tends to get lumped into the grain family

Q. Can diabetics eat quinoa?

A. Healthy meal plans for people with diabetes often focus on choosing foods rated at medium to low on the glycemic index. Quinoa is on the low end, meaning it won't cause a spike in blood sugar. The dietary fiber content in quinoa is also higher than many other grains.

Q. Which is better quinoa or lentils?

A. Lentils provide more total protein per serving. According to the U.S. Department of Agriculture you'll get 18 grams of protein from 1 cup of cooked lentils and only 8 grams from a cup of quinoa. However, quinoa contains adequate amounts of the essential amino acids your body needs, while lentils do not.

Q. Is Quinoa good for your thyroid?

A. Quinoa. If you're avoiding gluten to help reduce your thyroid issues, try adding some quinoa to your diet in place of glutinous grains. Quinoa is filling, fiber-rich, and a good source of zinc, essential for healthy thyroid function, and iron, a deficiency in which can often go hand-in-hand with thyroid health issues

Q. Is quinoa high in cholesterol?

A. Quinoa is a whole grain that is gaining popularity due to its increasing use in the heart-healthy diet. Loaded with fiber, vitamins, and protein, quinoa is a good food to have in your pantry if you are trying to keep your lipid levels healthy

Q. Is quinoa a protein or a carb?

A. One cup of cooked quinoa contains 30 grams of carbohydrate, 3 grams of fat, 3 grams of dietary fiber and 5.5 grams of protein, according to “Savvy Vegetarian,” a website dedicated to healthy vegetarian choices. Quinoa is a whole-grain food, meaning the quinoa is more slowly digested than refined-grain counterparts.

Q. Can I have quinoa on a low carb diet?

A. Peas, corn, beans, lentils and quinoa are not vegetables and contain more carbohydrates than vegetables. Be careful with them on a strict low-carb diet, eating them in very small amounts or not at all. They are not good low-carb options.

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