ANSWER
i. Filled with antioxidants, great for gluten-free diets
Quinoa is an excellent source of antioxidants as it contains antioxidant phytonutrients (polyphenols and phytosterols) (Inglett et al., 2015). It is a gluten-free grain which is suitable for people with gluten intolerance such as those with celiac disease (Jancurova et al., 2009).
ii. Better lipids effects
The European Journal of Nutrition reported that participants from a study had lower lipid levels after eating quinoa, as compared to after eating gluten-free pastas and breads (Geisler, 2014; Berti et al., 2004). Another study also revealed that quinoa induced lower free fatty acids levels compared to gluten-free pasta (Berti et al., 2004).
iii. A good source of proteins, minerals and vitamins
The FAO (Food and Agriculture Organization) (2013) observed that quinoa seeds have high quality proteins and higher levels of magnesium, calcium, phosphorus, iron, zinc, fibre, B-vitamins and α-tocopherol than barley, rice or wheat.
iv. A good source of dietary fiber
Quinoa contains higher fiber than most grains. It promotes feelings of satiety due to its high protein and fiber content. It helps to keep our digestive system healthy as it contains large amounts of insoluble fiber. This aids in regulating bowel movements (Agin & Jegtvig, 2009).
Applications
• Baked goods (bread, biscuits, cakes, cookies, muffins)
• Baby foods
• Flour based products and cereals
• Snacks (flakes, popcorn, corn-based snacks)
• Noodles and pasta
• Chocolates and sugar confectionaries (granola bars)
References
Agin, B. & Jegtvig, S. (2009). Superfoods for dummies. Hoboken, New Jersey: Wiley Publishing, Inc.
Berti, C., Riso, P., Monti, L. D. & Porrini, M. (2004). In vitro starch digestibility and in vivo glucose response of gluten response of gluten-free foods and their gluten counterparts. European Journal of Nutrition, 43(4), 198–204.
FAO (Food and Agriculture Organization). (2013). International year of Quinoa 2013: Nutritional Value.
Geisler, B. (2014). Quinoa: High protein, Gluten-Free. Summertown, Tennessee: Books Alive.
Inglett, G. E., Chen, D. & Liu, S. X. (2015). Antioxidant activities of selective gluten free ancient grains. Food and Nutrition Sciences, 6, 612–621.
Jancurova, M., Minarovicova, L. & Dandar, A. (2009). Quinoa – A review. Czech Journal Food Science, 2, 71-79.
