Wipala

Surely you have heard of this Andean superfood for its unique properties and good health benefits. Widely used among high-performance athletes, its nutritional content its recommended for all those seeking a change towards a balanced diet full of nutrients. Let’s take a look at the main health benefits of quinoa.
In this blog you will learn everything about the properties of Quinoa, its nutrients, the energy it provides, how it is prepared and much more:
• The origins of the superfood
• Benefits and properties of Quinoa
• Types of Quinoa
• How is Quinoa prepared?

What is Quinoa? Its origins.

Quinoa is an Andean crop planted thousands of years ago by the ancient cultures of the Andean Region of South America. It’s main cultivation area can be found in Ecuador, Peru, Bolivia, and Colombia. Also, it’s named within the so-called pseudo-cereals. Therefore, it is considered a low glycemic index carbohydrate. During its cultivation, it draws attention for its ability to acclimatize to different temperatures and for its high resistance to diseases since it does not need pesticides or chemicals in harvesting.

Benefits and Properties of Quinoa

Due to its multiple health attributes, quinoa is considered a superfood. Below, we detail some of the main benefits of quinoa:

It is part of the low-index carbohydrate

Being a slow-digesting carbohydrate, it lowers blood glucose levels, preventing a spike in insulin generation within the body. Due to this factor, quinoa becomes an essential food for people suffering from diabetes, high blood pressure, and people who want to keep blood sugar levels low.
If you are celiac or sensitive to gluten, you can include this superfood in your daily diet since quinoa is 100% gluten-free.

On the other hand, it is a good source of calcium, helps regulate cholesterol, and is rich in Omega 3 and Omega 6 fatty acids. If you change white flours such as wheat or oats for a healthier carbohydrate, the quinoa will be your best option.

Improves metabolism and contributes to good digestion

The high fiber content of quinoa helps to digest food more quickly, regulating the metabolic process, maintaining a balance in daily digestion. Having good metabolic health will reduce risk factors such as diseases and constipation. The large amount of contribution of micronutrients, plus the high amount of fiber, will make you feel full for a longer time, reducing your desire to eat or snack between meals.

It has a high index of fiber and protein

As we mentioned before, quinoa contains a great property of soluble and insoluble fibers, making it possible for the intestinal flow to be regular. When we consume this food as part of our daily diet, we are contributing approximately 20% of the fiber that our body needs per-day.
One of the benefits of quinoa is that it contains the nine primarly amino acids that are not produced by the body and the only way to obtain them is through food. The high protein values ​​of this ancestral food double the protein value of rice.
When we consume a portion of quinoa a day, we are providing our body with the following nutrients:
• 16 grams of protein per 100 grams.
• 6 grams of healthy fat per 100 grams.
• Between 10 and 15 grams of fiber per 100 grams.

Types of Quinoa

White Quinoa

The most recognized worldwide and the one with the highest annual production is called white quinoa or simply quinoa. It has a smooth texture and flavor. It contains fewer calories than the other varieties and almost double the fiber compared to the rest, providing a great feeling of fullness when eaten.

Mixed Quinoa

It is commonly a mix between black quinoa and red quinoa. It is highly nutritious as it contains a large amount of protein and amino acids. It provides more carbohydrates and less fat when compared to the properties of white quinoa. It has anti-inflammatory properties, which is why it is highly consumed by athletes and people who perform high-performance exercises. It provides strength, resistance and its taste is more bitter.

How is quinoa prepared?

To prepare correctly and maintain the properties of quinoa, the grains must first be washed beforehand, since the layer of saponins that gives the food a bitter taste must be removed. Once the quinoa has been washed until it stops foaming, the rest of the impurities that may come from the container must be removed and filtered.

The grain should not be allowed to soak, as the bitter taste can be accentuated.
Once the quinoa has been cleaned, proper cooking must be achieved. To achieve this, a three to one ratio between water and grain must be respected. The next step is to boil the quinoa, adding a little minced garlic and onion to taste for between 15 and 20 minutes over low heat. When the grain increases in size and becomes transparent, it should be removed from the heat, filtered to remove the water and allowed to stand for a moment until it has mostly dried.

How to include quinoa in a balanced diet?

Without a doubt, now that you know the benefits of Quinoa and the incredible properties of this superfood, you will be thinking: How can I have this Andean food with magnificent qualities at my fingertips at any time?

We take care of that. At Wipala, we believe it is time to return to our Andean roots. We create healthy snacks with a high nutritional content, using only organic and vegan ingredients from the four regions of Ecuador. In our products section, you will find highly nutritious organic quinoa snacks such as our quinoa bars or quinoa cereal, so you can start the morning with a rich, healthy, and nutritious breakfast.

Leave us a comment if you have already tried quinoa or any of our products.