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Are the Bolivians Poking fun at us? So, just how much nutrition does quinoa have? Is it really really as effective as precisely what the nutritionists claim or simply a brilliant marketing ploy? To any new entrant to the quinoa world, the entire euphoria around the miracle grain does come across as a big conspiracy theory driven by the numerous quinoa marketers in North America. And So I don't blame them. Practically every seed of quinoa offered in Usa hails from countries like Bolivia, Ecuador and Peru. Many of us could be challenged if we have to properly locate the countries on the map (besides that they are in Latin America) and would hardly be able to write a number of sentences on each before turning to Wikipedia. So when some marketers start selling an almost magical grain from Latin America and the whole diet world starts cheering, people get suspicious. It won't help that quinoa prices have more than tripled over the last five years. Marketers report that the rise is born to a total explosion in demand. However, I suspect that margins will be fat, to the point of being obese. That brings us straight back to the original question. Whether or not the marketers are making a ton of money at the expense of the well-being of ordinary Bolivians (more about that in the later post), how much nutrition does quinoa really pack? And , moreover, is it better than other grains like rice? Based on the US Department of Agriculture's Nutrient Data Laboratory (chek out reports in the bottom of the post), just one cup (185g) of cooked quinoa delivers 8.14g of protein. As compared, the so-called protein rich chicken egg of medium size (44g) delivers only 5.53g of protein. On the energy side, the same cup of quinoa delivers 222cal. The best thing is that most in this energy is delivered by proteins. The cup of quinoa only carries 3.55g of fat and 39.4g of carbs. This compares very favorably with rice. A cup of pilaf rice (68g) carries 58g of carbs and 0.93g of fat, The previously mentioned egg has 4.18g of fat. Look closer and it is the type of fat where quinoa produces a real difference. The cup of quinoa has only 0.43g of saturated fat and zero cholesterol. The egg actually compares very unfavorably with both the cereals - one medium egg has 1.375g of saturated fats and 164mg of cholesterol. But where quinoa actually crushes it is in the volume of fiber content it carries. Precisely the same cup of quinoa brings 5.2g of roughage. The pilaf rice has under a gram of fiber. Fiber helps prevent heart problems by lessening high blood pressure and diabetes. Fiber lowers cholesterol and blood sugar levels and also can be useful for fat loss. Fiber rich food cause you to feel fuller longer and therefore are less “energy dense,” carrying fewer calories for the same quantity of food. Another look at the NDL-USDA report reveals that quinoa carries many essential minerals like Iron, Calcium, Magnesium and Manganese. Iron helps keep red blood cells happy and it is the foundation of hemoglobin formation. Iron also increases brain function because the brain takes in about 20% of our own blood oxygen. Iron also aids in neurotransmitter synthesis, regulation of body's temperature, enzyme activity as well as energy metabolism. A cup of quinoa carries 2.76mg of Iron in contrast to 1.66mg in the cup of pilaf rice. Quinoa also scores high on Calcium, delivering 31mg per cup in comparison to only 8mg per cup for the pilaf rice. Quinoa is abundant with Magnesium. The mineral helps to relax bloodstream and enables to ease migraines. It may also reduce Type2 diabetes by promoting healthy blood sugar levels control. Other health advantages include better transmission of nerve impulses, body's temperature regulation, detoxification, energy production, along with the formation of healthy bones and teeth. US Department of Agriculture - Nutrient Data Laboratory - Nutrient data for 20137, Quinoa, cooked US Department of Agriculture - Nutrient Data Laboratory - Nutrient data for 32002, Rice, rice pilaf flavor, unprepared US Department of Agriculture - Nutrient Data Laboratory - Nutrient data for 01123, Egg, whole, raw, fresh
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