For many people, quinoa is a popular choice for weight loss or clean eating. It is rich in nutrients and fiber – two essential things for effective weight management and overall health. Another major selling point is its protein content and versatility, making it a go-to choice for many. But can this so-called superfood alone meet your daily protein requirements? What makes it different from other grains? If quinoa is a regular part of your diet, then you need to know about its nutritional value and how to consume it in a nutritionist-approved way.
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What separates quinoa from other grains?
It has high amount of protein. Nutritionist Amita Gadre says that 100 grams of quinoa provides 13 grams of protein. In comparison, grains like wheat, sorghum and millet offer about 10 grams per 100 grams. This difference makes quinoa a favorite choice for vegetarians who want to easily meet their protein needs.
Can quinoa alone meet your protein needs?
No, this cannot happen. While quinoa contains all the essential amino acids, making it a complete protein, relying on it alone will not be enough. Gadre said that one serving of quinoa (about 13 grams) provides only 4 grams of protein. This is not enough for a high-protein diet aimed at maintaining or building muscle.
How to Turn Quinoa into a High-Protein Meal
To make quinoa a more balanced protein source, combine it with complementary foods. Gadre suggests pairing it with protein-rich options like paneer, dal or chicken. These combinations not only enhance its nutritional profile but also make the food more satisfying.
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Common Quinoa Mistakes and How to Avoid Them
1. Skipping the rinse
Not washing quinoa keeps its protective saponin coating intact, which makes it taste bitter. To avoid this, wash food thoroughly before cooking.
2. Not enough spice
Quinoa’s mild flavor needs a boost. Enhance its flavor with fresh herbs, nuts, sauces or coconut milk.
3. Overcooking
Overcooked quinoa becomes mushy. Remove it from the heat a little earlier and leave the remaining heat for cooking.
4. Ignoring excess fluids
Excessive moisture affects the texture of quinoa. Use a strainer and press gently to remove any remaining liquid.
5. Skipping the rest period
Resting the quinoa after cooking allows it to absorb flavor and ensures a fluffy texture.
Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
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For easy and delicious quinoa-based recipes, click here.
