- What does science say about 'quinoa', which is considered the mother of grains that we hear frequently in recent times, and 'chia', which means strength and power?
- What are their nutritional contents?
- How should we consume?
- Are they really miraculous foods?
QUINOA AND CHIA SEED FACTS
QUINOA
Despite changing eating habits day by day, grains and their products continue to hold an important place in the nutrition of the world population. Grains are a food group that we must include in our daily diet. On average, it is recommended that an adult consume 6-11 portions of grains and their products per day. Many studies have shown that the risk of diseases such as cardiovascular disease, type 2 diabetes, high blood pressure, colon cancer and obesity decreases by increasing the intake of grains in our daily diet.
When grains are mentioned, we think of wheat, barley, rice, oats, etc. corn etc. and the flour obtained from them, bread, bulgur, noodles, semolina, couscous, tarhana etc. is coming. Quinoa, which has made a name for itself recently, is a grassless plant with a similar nutritional profile as grain. Quinoa, which has been grown for thousands of years and has a unique aroma, has started to attract attention in Turkish cuisine as well as being preferred in world cuisine, as it does not have a dominant taste and smell. It has many alternative uses, from healthy snack foods to main dishes.
Origin
Quinoa (Chenepodium quinoa Wild.) is an annual plant belonging to the goose family or spinach family and originating from the Andes mountains. It was the main food of the Aztecs and Incas, the ancient civilizations in this region, and was the mother of grains. It is known as �.
It has thick, upright, woody stems and broad leaves with an alternative (spiral)arrangement resembling a goosefoot. The leaves are lobed or toothed and usually triangular in shape. Leaves are usually green on young plants; However, as the plant matures, they turn yellow, red or purple
Nutritional value and properties
Quinoa can be easily used in gluten-free diets because it does not contain gluten. In gluten enteropathy (celiac) the patient is hyperallergic to foods containing gluten. For this reason, they may experience problems when they consume foods containing gluten.
Energy value: 100 g ~370 kcal
Carbohydrate content: 67-74%carbohydrate , 58.1%-64.2% starch, 2.5-3.9% crude fiber
Protein and amino acid content: 8-22% protein contains more than 37% essential amino acids.
The protein part is concentrated in the embryo. The majority of these proteins consist of albumin and globulin. Quinoa contains essential amino acids in a very balanced ratio, especially it is rich in the amino acid lysine, which is generally low in grains.
FAO and WHO; It has been published that the amino acid profile in quinoa is ideal for children and that quinoa protein is equivalent to milk protein.
Lipid and fatty acid content: It contains 6-8% total lipid. It is rich in essential unsaturated fatty acids. It contains 50.2% linoeic, 26.0% oleic, 4.8% linolenic acid fatty acids. In addition, the high amount of vitamin E, one of the fat-soluble vitamins, prevents rapid lipid oxidation. (approximately 700 ppm α-tocopherol and 840 ppm γ-tocopherol)
The minerals concentrated in the outer bran are higher than other grains. Rich in calcium, phosphorus, magnesium, potassium, iron, copper and zinc; It is poor in sodium. In particular, its calcium content is quite high compared to grains such as barley, wheat and corn. Especially its calcium content is quite high compared to grains such as barley, wheat and corn.
Vitamin content
It is also an important nutritional source of vitamin B and vitamin E. Among the vitamins contained in quinoa: It contains thiamine (0.4 mg/100 g), folic acid (78.1 mg/100 g) and vitamin C (16.4 mg/100g) .
Usage
Quinoa is generally a variety with white and yellow seeds and is used in making pilaf like rice. It can also be added boiled to salads and used cold or in hot dishes such as vegetables and meat. It is ground into flour and used in making bread, pasta, biscuits, cakes and characters.
Consumption
Quinoa seeds should be soaked in water for 30 minutes before cooking. Then, it should be washed by rubbing it under running water and the bitter crust covering it should be peeled off. For example, 2 glasses of water should be used for 1 glass of quinoa seeds. While cooking quinoa, meat or chicken broth can be used instead of water. The cooking time is approximately 10-15 minutes.
In fact, quinoa, which dates back to ancient civilizations and has been grown for thousands of years, was reintroduced to the whole world when the United Nations council declared 2013 as the Year of Quinoa in order to achieve the next millennium development goals.
CHIA
Chia seeds, the most important food source of the Aztecs and Mayans, originate from the fertile lands of southern Mexico and northern Guatemala. They are the seeds of a sage species (Salvia hispanica) that grows in the leaves. Aztecs and Mayans used chia, which means power in the Mayan language, to give them strength and power before war. Chia seeds have two colors: white and black. Their nutritional values are not very different.
Nutritional Value and Properties
Chia, which has rich fiber and protein content, also contains high amounts of omega 3 fatty acids( It draws attention with its content of alpha-linoeic acid). It contains more omega-3 than flaxseed.
It is a good source of fiber. It is possible to meet 1/3 of our daily fiber needs with 2 tablespoons of chia seeds daily.
It absorbs 10-12 times its weight in water and forms a gel consistency, creating a feeling of satiety in the stomach. For this reason, it is effective in controlling people's appetite.
At the same time, it provides 18% of the calcium, 30% of magnesium, and manganese that we need to take daily. It covers 27%. Especially those who do not consume milk and dairy products can add chia to their daily diet to meet their daily calcium needs.
It has a high antioxidant content. It contains quercetin, flavonoids, caffeic acid and chlorogenic acid. It does not contain gluten. Individuals with celiac disease and gluten intolerance can easily consume it.
- Chia Plant and Seed
100 GR
- Energy (kcal)
490
- Pulp (gr)
37.7
- Carbohydrate (gr)
43.8
- Calcium (mg)
631
- Protein (g)
15.6
- Phosphorus (mg)
9 48
- Fat (g)
30.8
- Zinc (mg )
3.5
- Water (gr)
4.9
- Sodium (mg)
19
- Omega- 3 fat acid (mg)
17552
- Potassium (mg)
160
- Cholesterol (mg)
- Manganese (mg)
2.2
Usage
It can be added to all kinds of drinks and foods. It can be consumed by sprinkling on salads, vegetable dishes or by adding it to milk, yoghurt and soups to prepare puddings and delicious drinks.
Chia - Heart Health - Obesity - Insulin Sensitivity Relationship
In 2009, 76 overweight women between the ages of 20 and 70 were given 25 grams of chia and plesoba (non-chia group) before the first and last meal for 12 weeks. As a result, it was observed that there was no significant change in body mass, inflammation, oxidative stress, and blood pressure in both groups.
In another study in 2012; Postmenopausal women were given 25 g of ground chia seeds daily for seven weeks. At the end of seven weeks, it caused significant increases in plasma ALA (alpha-linoeic acid) and EPA (eicosapentaenoic acid) levels. No significant increases were seen in DPA and DHA.
A report published on the Harvard Health Blog found that a high chia diet resulted in an animal study It has been observed that it lowers LDL (bad" cholesterol) and increases HDL (good cholesterol).
On animals. In another study, 8% chia seeds were added to a high-carbohydrate and high-fat diet after 8 weeks, and there was no change in plasma lipids and blood pressure in rats to which chia was added, but insulin sensitivity, glucose tolerance and hepatic impairment were improved. It has been shown to reduce inflammation.
Who Should Not Consume Chia Seeds?
Chia seeds should not be used by high blood pressure patients and patients using blood thinners without consulting a doctor and dietician.
In conclusion;
Since chia seeds are rich in nutrients such as healthy fats, fiber and antioxidants, they can help improve people with diabetes and heart disease. However, research continues on the effect of fatty acids found in chia seeds on blood sugar levels.
There are thoughts that chia seeds contribute to weight loss, and the reason for this is that the gel structure formed when in contact with water helps to stay full. There are not enough scientific studies to prove that it loses weight. Therefore, chia seeds should not be used directly for diet purposes.
Nutritional diversity is very important in a healthy nutrition program. A healthy nutrition program should be sufficient and balanced from each food group to meet the needs of our body. No single food can meet all of my body's needs.
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