The combination rice and beans are considered as complete protein because they will provide you with all 9 essential amino acids when consumed together. Most of the grains are deficit in amino acids lysine and isoleucine, which means that they should be consumed in combination with legumes in order to be complete.Quinoa has been a basic food in South America for 4000 years and it contains low amounts of fat, high amounts of fiber and proteins and low glycemic index. It also contains high levels of minerals and vitamins.
Some people claim that quinoa is gluten-free grain, but in fact it is very nutritious vegetable seed rather than a grain. Quinoa has relation with the beets and spinach which are rich with a very rare vegetable-sourced complete protein that contains all 9 essential amino acids.
Even though quinoa is technically not a grain, it is known as chisaya mama, or the mother of all grains. People worship it as a sacred since it blossoms through the whole hot summer and during dry weather when other plats become weak, the quinoa harvest doubles. Quinoa harvest starts before the cold winter when the proteins and fats are spent more.
Quinoa contains more fat than wheat and other grains, even though it is considered as a low-fat protein plant. It contains high amount of oleic acid which is a monounsaturated fat included in olive oil and at the same time it is very beneficial for the heart. It also contains alpha-linolenic acid which is also beneficial for the heart. Which is more important, these good fats are completely stable and do not oxidize while cooking, which is not the case with most of the fats.
Scientists claim that this is because of the increased amounts of antioxidants included in quinoa. It contains high levels of the alpha, beta and gamma forms of vitamin E, polyphenols and flavonoids such as quercetin that increases its shelf life and in the same time protects the seed from burning in hot conditions.
Not only it is pretty famous as substitution for the low-protein grains, it is also very popular for its positive effect on the blood sugar levels. Since it is low-glycemic food, it applies low blood sugar stress on the organism, but its large fiber content assists in reducing the absorption of other sugars from the digestive system into the blood. A study has proven that it is better than 10 other Peruvian grains in its impact on weight and blood sugar.
Not only the quinoa kept low blood sugar levels in the participants, but it also made them fuller after the meal in comparison with the rice or wheat- reported the Satiating Efficiency Index (SEI). It also contains high amounts of magnesium which is also very beneficial when it comes to healthy blood sugar and blood pressure levels.
The quinoa should be the basic food during the winter and autumn because it is a natural antioxidant and anti-inflammation food that is rich with minerals, vitamins, fiber, proteins and heart-beneficial fats. The fact that in this period the need for healthy high-protein foods is increased only supports this debate.
Quinoa Cooking Instructions
- Rinse the quinoa seed in order to remove its skin because it is a little bit bitter. You can use fine strainer for this purpose.
- You should add 2 cups of water for every cup of quinoa and allow it to boil.
- Cover it, reduce the heat to low and whisk for 15 minutes.
- Strain the quinoa once again since it holds a lot of water.
- Put the strained quinoa in the warm pot and stir for 15 minutes without heat. This will allow you to get fluffy and light quinoa without water.