Considered sacred by the Incas, the Aztecs and Mayans, both quinoa and amaranth grains are highly sought after today. Rich in vitamins B and E, they provide nutrients, fibers and minerals like iron, calcium and phosphorus. Containing very low fat levels, making them ideal for the treatment of diabetes.
Studies and recommendations from Europe and the United States attach great importance to quinoa and amaranth. However, few people know the high nutritional value of these grains, which became sacred to the Inca and Aztec civilizations.
The conquest of America meant not only a political and social domination of indigenous civilizations, but also a food subjugation. Crops resistant to cold, drought, height and poor soils, allowed indigenous to keep their population properly nourished, while improving endurance and mental development.
When the Spaniards arrived, they decided to destroy these crops for their religious implications and meaning of self-sufficiency. The plantations were burned and consumption was prohibited.
Seeds with high protein value – Quinoa and Amaranth Cereals for Diabetes
Five centuries later, the FAO (UN) has declared that quinoa has a protein balance that makes it an ideal food for humans: For its part, NASA chose quinoa as the nutrient of choice for space travel, considering that, by itself, can provide a balanced diet. Ironically now are Europeans and Americans who teach others how to consume grains used for centuries by Latin American civilizations.
Quinoa and amaranth have compounds that are much more balanced than conventional grains and, above all, greater quantity of protein. Both seeds have similar composition. They have 18% protein while other cereals have 10-14%, what matters is the biological value of these proteins. This index is defined based on the presence of different amino acids that allow the body to build proteins, which are then used by the body. The highest value (95) corresponds to eggs which means that out of 100g of protein ingested, 95 are assimilated.
Quinoa for the index is 75, which is considered high when compared with meat (60), milk (72), wheat (60) and corn (44). The explanation for this high biological value has to do with its balanced composition of essential amino acids. Common cereals are deficient in lysine, methionine and cysteine. For example, quinoa has 5 times more lysine and twice more methionine than wheat. Their values are very similar to those of the milk; hence the similar index. Both quinoa and amaranth are gluten-free, which is why they can be consumed celiacs.
They are also low in fat and riche in iron, calcium, phosphorus, fiber and vitamin E. They also have great amounts of vitamins B. Quinoa and amaranth are suitable food for celiac, diabetics, low-calorie diets, children, adolescents, and the elderly.
Easy Ways to Use Quinoa and Amaranth Cereals for Diabetes
Both grains cook very quickly and have a soft and pleasant taste similar to millet, although with a more crispy texture. Grind beans are also used in the form of flour.
Healthy Recipes with Quinoa and Amaranth
Carrot pudding with Quinoa. Ingredients: 1 cup of cooked quinoa, 1/2 cup carrot puree, 2 chopped onions, 2 cloves garlic, One red pepper in strips, 1 cup raw spinach, chopped, 2 eggs, 1 tablespoon peeled sunflower seeds, 1 tablespoon olive oil Sea salt, nutmeg, ginger.
Preparation: Saute the onion with garlic and red pepper. Add half of the quinoa, 1 egg, salt and ginger. Mix the carrot puree aside with the rest of braised, spinach, eggs, sunflower seeds and season. In a pie pan, greased and sprinkled with bran, pour half of the mixture with quinoa first, then mixed with carrot and finally the rest of quinoa. Cook in moderate oven until firm.
Ingredients: 6 zucchini, 1 cup of cooked quinoa, 1 red pepper (chopped), 1 chopped onion, 1 clove garlic, 2 tablespoons olive oil 2 eggs, 4 chopped nuts, 1 tablespoon rice breading, 1 tablespoon soy sauce, Enriched sea salt, ginger, nutmeg, grated cheese.
Preparation: Cook the zucchini, remove the inside and leave upside down until cool. Saute onion, garlic and red pepper. Add soy sauce and cook until tender. Mix with other ingredients. Fill the zucchini, put on oiled griddle and grill iron. Sprinkle with grated cheese and serve.
Inca salad. Ingredients: 1cup cooked quinoa, lettuce, tomatoes, almonds or walnuts, onion, grated carrot, red pepper, olive oil, sea salt enriched, parsley, ground coriander.
Preparation: Mix the finely chopped vegetables and grated carrot, then add the dried fruit and finally the quinoa. Stir and finally add a typical salad dressing.
Stuffed squash. Ingredients: Peeled 1/2 cup chopped walnuts, 1 onion, 250g of cooked quinoa, 200g of vegetables (celery, chard, spinach, pepper, etc.), 1 medium pumpkin, herbs (thyme, rosemary, oregano, olive oil, sea salt.
Preparation: Fry onion in a little oil. Add the vegetables and let simmer a few minutes. Finally add the walnuts, salt and herbs. Remove from the heat one minute later. Mix the sauce with quinoa. Open squash in half, guitar seeds and more fibrous pulp inside. Cook in steamer or oven (source, face down and 1 cm of water), until tender. Empty the pumpkin with a spoon, taking care not to damage the skin. Mash pulp, mix with the initial preparation, season and fill the cavities. Bake at 180 ° C for about 15 minutes. Serve with a raw salad.